We all obsess on troubling thoughts from time to time. All of us get fixated on troubling unhealthy messages that flow through our mind and overwhelm our thinking. These thoughts just don’t seem to go away. We are unable to defused them.
This type of thinking is called ruminating. Ruminating thoughts can be very pervasive and troubling for many of us. We get caught up on ruminating thoughts due to our fast pace and demanding lives. Ruminating thoughts can result from anxiety, doubts, and fears as well as predicting thoughts of what might happen in the future, negative thoughts, stress and worry.
What is a Ruminating Thought?
Ruminating thinking is defined as the compulsive focusing of your attention on distress, and on its possible causes, outcomes and consequences, as opposed to its solutions. When you ruminate, you over-think or obsess about situations or life events, such as work or relationships. This type of thinking can result into a mental thought loop which over time can manifest into a thought addiction. More you attempt to fight them the more intense and embedded the thoughts become. This thinking process can cause you to feel helpless and increase your distress. Many thoughts that you ruminate on tend to be are false, distorted, misleading, unsupported predictions and/or unrealistic.
Research has shown that rumination is associated with a variety of negative consequences, including increase of anxiety, depressive thoughts, panic attacks, and increased symptoms of post-traumatic stress disorder as well as addictions, emotional acting out episodes and eating disorders.
Once caught in ruminating it is very difficult to stop and you can go to great lengths to alter your thinking. Excessive ruminating can be very devastating and demoralizing to your ability to function appropriately and your life.
What can be done?
9 tips on how to stop ruminating thoughts
1. Be in the moment. You can accomplish this by grounding yourself. Sit with your feet flat on the floor and sitting with your back straight. Once you’re grounded, focus on your breathing or heart beat which will it will bring you into the moment.
2. Consciously connect with your thought stream.
3. Recognize and write down all the thoughts that you are ruminating on and troubling you.
4. Connect with, assess and tune into the thoughts you have identified. Determine whether your thoughts are good (appropriate, factual, real, truthful) or bad (false, diluted, distorted, misleading and/or unrealistic).
5. Slow down your thought stream by deepening your breathing and heart rate. Pick out the one most troubling thoughts that is the most false, diluted, distorted, misleading and/or unrealistic which you want to cancel and remove.
6. Stop your thought stream. Using your imagination, pull out that thought from its position in your conscious thought stream. Visualize that thought you have targeted and highlight it, so it is brighter that all of the other thoughts. Then clear (remove or cancel) by imagining you are erasing it. Once the erasing is completed you will have an empty space in your thought stream.
7. Insert a new, inspiring, motivating or positive thought into the space in your thought stream where the ruminating thought resided in your thought stream.
8. Repeat the new thought 4 times out loud with strong feeling.
9. Lastly, give the new thought permission to grow and start up your thought stream once completed.
Repeat
Once you have completed clearing the first targeted thought, then move to the next thought you want to stop in your thought stream. At that point repeat all the steps again steps - 4 through 9.
Takeaway
The more you practice these tips the more skillful you will become and your confidence, confidence and personal power will increase. Master your mind and change your life.
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When you focus on negative things that have happened to you in your past, you feel empty and negative. In doing so the negative thinking colors your mindset negative and can cause your mindset to become rigid.
Meanwhile you lose time in the moment and the moment is all you really have. Not experiencing the moment causes you a lose of time you could be enjoying life.
Do you do this? You do not have to be influenced by negative things that have happened and how it has resulted in a negative mindset.
Want a new mindset? Start now by shift your mindset in the present. How?
5 Tips to Change your Mindset
Here are 5 tips that will help you to shift your mindset by divorcing yourself from the past situation therefore causing to view and feel everything negative. A negative mindset colors your attitude dark and keeps you ruminating about past situations.
Get start now in changing your mindset. Then follow the 5 tips below.
1.Think and identify what sentence or statement that has been influencing your mindset. Once you have discovered the sentence or statement, figure out the past situation in which you formed that sentence or statement from.
2. Determine if that sentence or statement has been a barrier to you achieving what you want (happiness or success) due how it has influenced your mindset and if you need to erase that sentence or statement from your mind.
How? Do it by closing your eyes and imagine in your mind that there is a blackboard in front of you. You know like the ones we had in school. The board can be green or black. Most people will mentally see black.
3. Imagine that you are holding a bright white chalk in your writing hand. On the blackboard, write the sentence or statement on the blackboard.
For example…”I cannot be what I want (happier, loved or successful) because of what happened to me in that situation and how it made me think negatively or bad about myself".
4. Erase the sentence or statement out of your mind by grabbing the front of the “I” in the sentence or statement and push the whole sentence or statement off the blackboard to the right as far as you can until the sentence or statement is completely out of your inner visual sight and off your mental blackboard. By doing this you're erasing the sentence or statement off of your mental board completely.
5. Once you're done erasing mentally, go back to the middle of the blackboard. Create and write a new positive sentence or statement on the board in the bright white chalk about you that you want.
For example…“I can be what I want and live in my moment while rejecting any thought, feeling or situation that would pull me down or back into past negative memories".
6. Once you have completed that, place your full focus on the new sentence or statement and repeat it out loud to yourself with strong passionate feeling. Now read it again 3 more times in a row again with strong feeling.
Afterthought
Follow through on all 5 tips and see how easy it is to shift your mindset quickly. Regain your power. Believe you can create a new positive mental and emotional landscape in your mind therefore it will happen. Read your new statement out loud to yourself 4 times every day for 30 days and after 30 days it will be embedded in your mind.
Make a comment and share your ideas about this blog article.
Don’t forget to keep up on all my blogs and self-improvement tips. http://positivechangewithdrbill.blogspot.com/ for Life Coaching and http://www.williamtollefsonvalues.blogspot.com/ for Trauma Issues.
Find out about new skills that can help you make a positive change to yourself or your life like the 30 Day Challenge at http://www.makingapositivechange.com/
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Battling negative thoughts, attempting to forget they exist or shifting them to be positive is hard when it seems you like are powerless.
Negative thoughts invade and consume your thinking from time to time.
It is not only important to know how to hack into your mind and change negative thoughts, but rather how to consistency manage them over time.
5 Quick Coping Tips
In order to hack into your mind, you need to reinforce new thought patterns while interrupting your negative thoughts patterns:
1. Get out in nature. The sunshine and fresh air can help you to feel better and to change your perspective. Simply getting up and moving can help to boost your mood and produce positive thoughts.
2. If you are spiritual or religious, use prayer or talking to your higher power.
3. Use creative art, journaling, exercise, expressive writing, and dance.
4. Listen to music that inspires you.
5. Memorize quotes to defuse thoughts patterns.
6. Eat a healthy and mindfully.
Count backwards from 100 in increments of 4.
These manage ideas will enhance your refocusing skills and help you to master the thoughts that stream in your mind.
Longer Term Management
Create new thought patterns
Avoid trying to immediately fight off or ignore a negative thought. Rather form a new one positive thought and focus on that by repeating the new thought often.
Be mindful of your general physical and mental health
When you are not feeling well physically mentally or spiritually, the amount of negative thinking you have could increase. Therefore, it is crucial to take care of yourself especially during difficult times.
Eat a well-balanced diet filled with fruits, vegetables, protein, and vitamins.
Limit your drinking alcohol consumption. Don't over use non-prescribed prescription medication, or engaging in other forms of substance use.
Exercise consistently, at least 3 to 4 times a week. Exercise is a great way to increase positive emotions, increase physical strength and distract yourself from negative thinking. Consider involving yourself in alternative forms of working-out like: hiking, rock-climbing, dancing, aerobics, martial arts and yoga.
Educate Yourself, Increase Your Knowledge and Support Yourself
Reading inspiring articles is a great start. Reading experiences of others with his/her experiences with negative thoughts and how they change them from bad to good can give you hope that change is possible. Search the Internet with phases such as "positivity," "positive phrases," “how to forget negative thoughts” etc. There are many positive people out there that wish to help others to evict negative thought patterns. There is support groups on the internet to help you increase your skill with changing negative thought patterns.
5 More Tips
1. Positive thought patterns are contagious. Stop surrounding yourself with negative thinking people. Rather surround yourself with people who make you happy and are optimistic.
2. Monitor your thoughts in the moment and analyze appropriateness of each thought. Be aware that your mind is often only tricking you to believe something negative, when that isn't true.
3. Start changing your negative thoughts one at a time. Don’t over expect that you can change all your negative thinking patterns all at once. Be realistic. It is much easier to change negativity to positivity incrementally. Attempting to change all really bad thoughts to a really good thoughts quickly is impossible.
4. Don't push yourself to think positive. Don't try to be perfect. Even the smallest mistake can throw you into more negative thoughts.
5. Be your own support. Accept that negative thoughts are part of the contrast in life and keep in mind that if you don't know what you don't like; you will also not know what you do like. You can choose your thoughts but don't be discouraged if you fall back now and then. Try instead to muster a smile and find the humor in the fact that your mind can be very stubborn at times. Be nice to yourself.
Take Away
Don't do it alone
If negative thoughts are causing you to have extreme emotional swings, or to engage in risky and harmful behaviors. Coaching, therapy or other forms treatment may help.
Contact a counselor, psychologist or life coach. There are several treatment techniques specifically help people alter their negative thinking. No one technique helps everyone. Find on that helps you.
If ruminating on negative thoughts overwhelms you, might explore medication options for a short time. Consult a psychiatrist for additional information or to discuss options.
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Do you experience wanting to change? Do you want to do new things? Yet you find yourself have fallen into a comfortable pattern and you are afraid to move out of it. If you think about it, this scenario probably happens a lot to you.
A pattern you don't want to move out of are called "comfort zone". Whether you realize it or not you stay in a comfort zone even though it could be a painful or unhappy place to be. Taking risks in life can be very scary and anxiety provoking.
3 Tips You Must do to Change
Having a desire to grow and succeed is normal but to achieve it you have to do two things:
1. You have to risk
In order to get what you want, you have to take a risk. It can be very frightening
2. You have to be willing to becoming uncomfortable.
You have to be willing to become uncomfortable and ready to move out of your old comfort zone and into a new unfamiliar zone. Sometimes just the thought of moving out of one's comfort zone can be a real scary experience.
The fearful thoughts of venturing out of an old comfort zone can bring up many old beliefs you have accumulated about yourself over the years and have been carrying for all of them. Old beliefs such as:
"I am not good enough",
"I am not smart enough",
"I don't deserve this" or
"What I do always goes wrong".
These entrenched beliefs can surface from your subconscious mind into your conscious mind without your knowledge or permission. Old beliefs are very ingrained and powerful. They can totally govern what you say, what you do and and how you react. It is your beliefs that cause you not to move forward and feel trapped in old comfort zones that have not been working for you.
3. Practice Mindfulness
Stop regretting your past. Stop worrying what might happen in the future. Be in the moment because that is where you can get what you want. You will be more aware of what is happening in the moment and act faster.
Take Away
Do not let your old beliefs or fears hold you back from your dreams. Take that risk. Venture out and grab the success you deserve. You can do it. Believe in you in the moment not some old belief you formed many years ago. Don't let your past govern your present just because it is comfortable.
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"All personal changes stem initially from your imagination. Imagination is capable of turning mind energy into realized success."
How do I change my life in a positive way?
Simply use your imagination. Imagination is one of our most powerful tools available to you as a person. Imagination is the one thing within us, as humans, that gives us the amazing ability to "create what is not there yet".
Think about it. Our imagination can truly assist you in creating something new? Everything that we been created in the world has stemmed from a seed in someone's imagination. Everyone has this ability. Our imagination contains the magnificent power to generate thoughts or concepts (those intentions we wish, or desire or expect) which can be manifested in the future. Every idea, dream and every goal can be achieved by accessing our creative mind, the imagination. And, with a little effort, focus and practice, a constant flow of ideas will come to you with ease. This is the brilliance of your imagination in your brain.
In order to access your imagination you have to spend time with yourself.
8 Tips on accessing your personal power through connecting
with your imagination
1. Find a peaceful environment
2. Get quiet and be calm
3. Ask for internal guidance with or inspiration about a
specific desire
4. Focus on the desire or idea
5. Say your desire out loud
6. Remain quiet and calm
7. Wait patiently for a flow of thoughts that will come
into your mind
8. Be sure to listen and hear the answers
After Thoughts
Write down all the ideas and thoughts that arise whether you think they are important or not. Do not discount or rationalize any thoughts that come to mind. Then, rest in the faith that your imagination will generate ideas, thoughts and solutions to accomplish your desire. Know that imagination possesses all the energy you need to continue generating more ideas, thoughts and solutions on the way to accomplishing success in your life. Believe, have faith and harvest the rewards of your effort. The more you practice the easier access to your imagination will come. Your imagination will open to you to abundance.
Following these tips will help you make a positive change and reach greater success.
For more ideas, visit my website and download my eBook which is my Gift to you.
"Gratitude is the path for moving forward into positive change."
Positive change in your life is yours when you believe that you deserve and you are worthy of it through realizing your gratitudes. When you know your gratitudes you soul fill with light. When you are grateful for what you have in the moment you will be present for you and you will become more authentic with yourself and your life. Strive to make a positive changes you desire.
One way of achieving this is to know what your core beliefs are and how they match or do not match with your external reactions to life experiences.
Everything that you accomplish is for one reason only. You believe that you will feel more positive about having what you have. But, the truth is, you must feel positive about yourself to deserve and be worthy of what you desire before you can achieve what you want!
So the secret is to believe in yourself first.
6 tips to forge a path to success
1. Recognize what you desire
2. Be specific
3. Create a plan
4. Set positive steps
5. Establish how you will measure your achievements
6. Put your steps into action in the moment
Follow through on these tips consistently, and your life will change for the positive and you will achieve more satisfaction.
When said another way, when you adjust your core beliefs and putting them into action consistently you will produce positive results in yourself and your life. If you simply look around with positive eyes in the moment you will recognize that you already have much of what you desire.
After Thoughts
Remember, positive core beliefs are an internal vision of your future successes and what you will accomplish. Preformed core beliefs influence your more than you realize. When you tune into our core beliefs then we will spiral upward receiving more positive blessings. Being vigilant about your gratitudes will show you the energy you possess in your soul. You soul will be very appreciative.
