In an article on the leading psychiatry website Psycom, author and psychologist Jennifer Zizes asks: Are we innate with the natural tendency to feel out of control?
None of us, she goes on, is without a disturbing thought that suddenly makes him say, "What am I doing?"
and "Why did you say that?"
and "Why did you agree to that?"
or "Sure, I can't do that."
Thus, recalling events, self-accusation, and thinking about the intentions of the other person continues, to the end of this obstructive sequence that plunges the person into a spiral of self-combustion, paralyzing his thoughts and confusing his life.
This prevents us - according to psychologist Patricia Hartnick - "from enjoying experiences, distracts us from thinking about what is important, drains our energy, and makes us feel anxious and depressed."
How many positive thoughts do you need to dislodge a worrying thought?
Psychiatrist Grant H.
Brenner is the reason for this imbalance that reduces the brain's ability to process information, and leads us to use disturbing thoughts in our daily lives more than constructive ones.
To the "survival instinct".
That instinct behind the so-called "negative bias of the brain", which has kept man since time immemorial in a constant search for threats, until discovering danger becomes more important to him than enjoying the warmth of a cave fire.
So the researchers say, “For every worrying thought that attacks us, to move our lives forward, we need at least 5 positive thoughts.”
In order to move our lives forward we need at least 5 positive thoughts for every worrying thought that attacks us (Pixels)
The cause and harm of disturbing thoughts
"People who are less resilient are more likely to worry and fall into negative thinking, but negative experiences in childhood and adulthood remain the strongest defense mechanism against disappointment and coping with others," says Brenner.
Therefore, psychologist Christine Naragon warns us about the damage of the cloud of negative thought to our brains, as “it can turn into a state of (obsession) by focusing on worrying thoughts, which increase stress, distance from people, and gradually withdrawing from life.”
7 steps to distract your mind from worrying thoughts
You don't have to be stuck in a whirlpool of worrying thoughts, you can escape with the following Distraction Technique steps:
Imagine a “stop” traffic sign in front of you. This kind of literal visualization of the sign you encounter on the road “can help divert your attention away from disturbing thoughts”;
As Brenner says.
By focusing on the disturbing idea, and shouting the word "stop" - even in your mind - to ensure that it ends.
This is what Briger confirms, saying, "Telling yourself 'Stop' is a method that may pay off and distract your mind after two weeks, provided it is practiced every day," and it may be more effective "when you say it out loud."
A research paper published on the University of Michigan Medical School website last year recommended the "stop" technique to "stop thoughts that cause anxiety and depression, and prevent enjoyment of life."
Be vigilant about worrying thoughts, "When people try to ignore worrying thoughts, they only get stronger," Naragon says.
Studies show that "being alert and willing to receive ideas, accept them, and try to work through them in a constructive manner can help you overcome them."
According to Deborah Cerani, professor of psychology at Adelphi University in New York, the first step to overcoming such thoughts is to "become aware that you are overthinking, and know how to detect it within yourself."
This is supported by the psychotherapist at the University Hospital in Bonn (western Germany), Robin Berger, saying, "Vigilance helps you distance yourself from your negative thoughts, and makes you more focused."
The first step to overcoming such troubling thoughts is to become aware that you are overthinking (pixels)
Pay attention to emotional pauses with the breath, says American psychologist Kimber Shelton, "People are trapped in anxious thoughts, because they strive for perfection." But to stop blaming oneself for not achieving the desired perfection is the appropriate way to avoid these thoughts. Emotional pauses with yourself - according to Dr. Brenner - "can serve to distract your mind, and change negative brain activities," as studies show "that practices based on self-compassion - such as "I do what I can", or "I will not be hard on myself." It gives you positive support over time."
Shift your attention to other things;
Indulging in more effective things helps when worrying thoughts creep in.
“Removing a troubling thought and replacing it with a fun one, such as playing with your children or socializing with friends, calms you down and boosts self-esteem,” Brenner says.
The best way to stop worrying thoughts is to do something else that takes your mind off;
Like exercising, taking a walk to distract yourself by listening to music, evoking a positive memory, or even just looking at the sky.
Take a step back, Sirani says. This "may give you perspective on your worries, and if you have any control over them."
To ask yourself if there is something you cannot control, and “Am I thinking about something that is out of my control, beyond my ability, or something I can control?”
They are just thoughts, Berger tells us, a modern way of dealing with troubling thoughts, based on the realization that "ideas are not facts", and he says that "it is important when we think about something to ask: Is it real? Did this really happen? What's the worst that could happen?" ? And so on".
Try to put off your troubling thoughts for later.
Some research from Pennsylvania State University suggests that "monitoring the period during which an attack of disturbing thoughts is repeated can help to postpone it for a later time, to free the exhausted mind and focus on a more productive activity."