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Sometimes it's hard for us to free our minds from negative thoughts. However, with small lifestyle changes such as meditation or learning to accept and manage stress, it will make it easier for you to overcome negative thoughts.
1. Identify the thoughts you want to change
Disappointing, unwelcome thoughts can cause frustration and heartache. As a result, mind-clearing means a lot to anyone who is facing stress or other challenges.
Why, most of us experience negative thoughts or feelings of failure. At times, the thoughts that enter the mind can be painful, but they often pass quickly if you try to release them properly. Complex thought patterns often include:
Pondering or repeating different thoughts in your mind. Think about yourself negatively. There is cognitive bias or wrong thinking that affects your choices or relationships. Negative thoughts about life or yourself.
2. Accept the thoughts you don't want
It's human nature to want to get rid of or stay away from things that cause you suffering. Therefore, we always want to free our mind from these painful thoughts.
However, getting rid of unwanted thoughts is sometimes not the only way to free your mind. This makes your problem even more difficult to solve. Instead, you can accept those thoughts.
Accepting your fears will help you face them strongly and remind yourself not to blame the outside world. This also helps to loosen the knots in your negative thinking more easily.
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3. Practice meditation
A great method to help you form the habit of accepting negative thoughts and freeing your mind is to practice meditation.
In fact, even when you sit back and relax and try to keep your mind clear, thoughts can keep popping up and distracting. Therefore, practicing meditation and breathing properly can help you really change brain perception. This method requires you to be persistent from the very beginning to achieve the best results.
In particular, mindfulness meditation also helps you build concentration skills. As you become more mindful, you'll find that you no longer need to constantly try to pull your awareness back and forth from distracting, troubling thoughts.
In addition, meditation also brings many other benefits besides improving cognitive control skills. When meditation combined with proper breathing helps you reduce the intensity of negative emotions and stress, while increasing the body's resilience, building compassion, slowing the associated cognitive decline to age.
When meditating , you can follow a few steps to help clear your mind:
Sit down comfortably and close your face. Breathe slowly and deeply a few times, while creating relaxing scenes in your mind, such as fond childhood memories, peaceful nature, or places you love. Continue to breathe slowly so that the peace and relaxation of the scene takes hold of your mind. Take 10-15 minutes to help you immerse yourself in the scenes that come to mind. End the meditation with a few deep breaths, then slowly open your eyes.
4. Journaling
Although putting your thoughts on paper may not change your mind immediately. However, it can help improve your ability to manage negative emotions.
You can make a habit of journaling when you feel afraid to face challenges face-to-face and accept suffering. This way you will somewhat acknowledge the feelings indirectly.
Writing down is a great way to free your mind and provide more comfort when you find it difficult to express your feelings. This also makes unwanted thoughts less fearful.
You could try ending a meditation session with 15 minutes of journaling. Write down any thoughts that are running through your mind right now, whether positive or negative.
In addition, journaling also helps you reflect on unhealthy thought or behavior patterns. This helps you become more selfless, accept your own mistakes, thereby maintaining good long-term relationships.
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5. The Power of Distraction
Sometimes, dealing with wandering thoughts can take the power of distraction. According to research, distraction can help you redirect negative thoughts and improve your mind, while boosting your productivity and motivation.
You can completely free your mind from annoying thoughts by doing a few distractions:
Take a walk in the park or around the house. Listen to music or read a book. Spend time with the people you care about and love. However, you should only use distraction as a temporary break, not completely avoiding and refusing to face unwanted thoughts.
6. Stress management
When things are out of your control can make life more stressful, making it more difficult to regulate your state of mind. On the other hand, anxiety and stress can promote negative thoughts, making you even more anxious. In that case, you should learn to manage your stress with self-care.
You should take the time to nourish your mind as well as promote your overall health. This will make it easier for you to get out of life's difficulties with a more hopeful outlook into the future. To manage stress, you need to implement a few strategies:
Focus on getting enough sleep habits to get quality sleep. Eat nutritious and healthy foods. Connect with the surrounding community. Take time to relax and self-soothe. Ask for help from others when needed.
7. See a psychologist when necessary
Learning to control and free your mind is sometimes easier said than done. The tips mentioned above may not make much of a difference for people with persistent mental health conditions, such as:
Anxiety. Have obsessive-compulsive disorder. Negative thoughts that enter the mind constantly return or become more intense. Suspicious and having negative thoughts about others. Feeling grieving for a long time. You should consult a psychologist when you have any mental health problems that affect your thought control as well as your overall health. Doctors may use treatment regimens such as: psychodynamics, cognitive behavioral therapy, or mindfulness-based cognitive therapy.
These approaches help people with mental health problems accept challenges and better control negative thoughts.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
References: webmd, healthline
