Written by: Bonoshree Dutta
THE CLOUD OVER YOUR HEAD
Sometimes, negative thoughts become our companions. Automatic negative thoughts (ANT) are thoughts that are negative and random in nature in reference to one’s self. It is indeed normal to have negative thoughts, but running away from them only provides a temporary solution. Instead, let's learn how to defuse them.
Techniques to Challenge Negative Thoughts
VISUALIZATION
This method helps you defuse the intensity of your thoughts by pulling you out of the moment.- Visualize these thoughts being said out loud in a humorous setting, like a comedian performing them or an opera singer singing them.
DISPOSAL
This technique helps you physically discard unhelpful thoughts.- Write down the negative thoughts on a piece of paper and throw it in a bin.
COPING STATEMENTS
Coping statements can break a downward spiral and prevent rumination.- Form personalized statements to say when you feel overwhelmed. Examples:
GROUNDING EXERCISE
Grounding helps channel your focus onto the present moment rather than dwelling on the past or future.- The 54321 Technique: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and take 1 slow deep breath.
- Mindful Drinking: Drink a cup of water or tea and focus entirely on the sensation.
- Elastic Band: Wear a band on your wrist and gently snap it when you feel your thoughts spiraling.
- Color Picking: Focus on all objects of a specific color in the room.
- Mindful Breathing: Focus purely on the air entering and leaving your body.
MIND ATTRIBUTION
This helps shift focus from the intensity of your internal narrative.- Imagine your mind as another person saying the thoughts out loud. This helps you trivialize the thoughts and realize you don't actually believe them from your heart.