How to Stop the Mind From Rehearsing Negative Thoughts

Many people have those moments when unrelenting negative thoughts enter the mind. Sometimes those thoughts refuse to leave, forcing you to rehearse those thoughts. This pattern may leave you stressed and in a bad mood. Negative thoughts may also contribute to the development of anxiety and depression, according to Spring Harbor Hospital, a hospital specializing in mental health. Fortunately, you can diminish negative thoughts by rehearsing a few techniques and exercises.

Things You'll Need

• Rubber bands
• Journal
• Pen

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Instructions

• 1

  Say "stop" when negative thoughts appear. Alternatively, visualize a stop sign. Whether you say it aloud or mentally, this method tells your mind to stop negative thinking patterns.

• 2

  Place a rubber band around your wrist. When you begin to rehearse negative thoughts, say "stop" then snap the rubber band against your wrist.

• 3

  Replace negative thoughts with positive thoughts. If you begin to repeat thoughts such as "I am unattractive", substitute it with a phrase such as "I am attractive just the way I am."

• 4

  Confront irrational thoughts. Ask yourself if your negative thoughts are true. What is the worst that can happen if they were true? Are the thoughts really worth repeating?

• 5

  Write your negative thoughts in a journal. Journaling allows you to release the thought onto paper. Later, read the journal. This helps you spot patterns and triggers.

• 6

  Breathe deeply at least 10 times. Concentrate on your abdomen as it rises and falls. Taking a deep breath from the diaphragm helps you relax and interrupts negative thought patterns.

• 7

  Exercise for at least 10 minutes. Participate in an activity that involves rhythmic motions, exercises like running, cycling or swimming. Not only do these activities help take your mind off negative thoughts, but they also may relieve stress.

• 8

  Hire a therapist or counselor who specializes in cognitive-behavioral therapy. Cognitive-behavioral therapy helps you modify thoughts and behavior by restructuring thinking patterns. According to the National Association of Cognitive-Behavioral Therapists, clients may see results from cognitive-behavioral therapy in an average of 16 sessions.