Cognitive Techniques:
These
are very effective techniques to master your thoughts.
You will agree that most
of the time it is not the situation but your negative thoughts that make you
anxious and tense.
For
example, you are not able to complete your task and you start thinking that you
will not be able to complete the course before the exams.
Many of us have
irrational thoughts when we are under stress.
But there are ways to control negative
thoughts. I will share the process of two very important techniques which you
can use to control your negative thoughts, one in this blog and the second in the next one.
You may find the process somewhat unusual,
but sometimes doing something different is more effective than doing something usual!!
Negative-Thought-Stopping-Technique:
Remember what were you thinking before
you became anxious and tense.
Write down those thoughts on a paper. You
will realize that most of them are negative and over-generalized statements.
Make a list of these thoughts from
least anxiety-provoking to most anxiety-provoking ones.
Attend to your anxiety-provoking
thought when it comes to your mind. Focus your whole attention on it as if you are listening to a person.
Just listen to your thought. While you are listening, deep breath, stay calm
and do not respond.
You may notice that after sometime the
thought fades.
If it comes again, repeat the process. After some time the
thought will lose its power to control you.
If the thought still bothers you then
use visualization technique-
You may like to close your eyes before
visualizing the scene.
Think about your thought as a person who is bothering
you. Say or shout “STOP” at the thought and ask it to go away.
You can also imagine creating a bubble
around your thought.
Hold the bubble in your hand and press it hard and burst
it. Watch it disappearing and then re-focus on your task.
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