Sure-Fire Tips to Turn Off Your Negative Mental Chatter

One of the biggest complaints I hear people say is that they can’t seem to turn off their thoughts especially when their self-talk is negative or punishing. What you might not realize is that you are the creator of your inner chatter which puts you in the perfect position to choose to amplify, modify or eliminate what you are saying inside your head.

You might be thinking, “I’ve tried and I can’t seem to turn it off completely. It stops for a second or two and comes right back.” When lost in mental chatter which can feel like you’re on a runaway train, practicing dis-engaging from negative self-talk takes time. In fact, it’s an ongoing practice.

If you are focused on replaying the events of the past (including something that might have just happened minutes ago which is still the PAST!) or imagining distressing things that might happen in the future, coming back to the present moment is critical.

Years ago, a common approach was doing the “Stop method.” Once you become consciously aware of your thoughts, you yell STOP! either out loud or inside your head. In the momentary window of quiet, you can then direct your attention on something else. It’s a good technique that works. Of course, while using this approach you might find yourself yelling Stop quite a lot!

Here are three proven exercises that help you become present. While appearing to be simplistic, they are very powerfull!

1. Breathing. Take several deliberate slow deep breaths. Notice how breathing and thinking at the same time is difficult if not impossible!

2. Counting forms. This exercise takes several minutes.

Put your attention (rest your eyes) on an object in your immediate environment. Keep your attention on that object for 3-5 seconds (without thinking about what it is!) and count the number 1, out loud . Repeat this and choose different objects, placing your attention for several seconds on each one as you count up to 20 objects. Notice how you feeling when you are done.

3. Counting 5-1. Bringing your attention to the present moment, identify (out loud) 5 things you see in your environment, 5 things you feel and 5 things you hear. Repeat this exercise identifying 4 things you see, feel, and hear, then 3 things, 2 things, and 1 thing. You may repeat the things you see, feel and hear.

Example:

~ I see the clock, I see the computer, I see the plant in the corner, I see the phone, I see the window.

~ I feel cold. I feel my feet touching the floor, I feel hungry, I feel the chair, I feel tired

~ I hear my own voice, I hear the cars outside, I hear the clock ticking, I hear the rain, I hear the heat running

Negative self-talk, reactions, and stories intensify when we are hungry, angry, lonely, and tired.

Making self-care a priority helps to minimize self-created dramas. When feeling fear, attention is focused on the future. When feeling pain, attention is focused on the past.

Want to play with this deliberately?

For the next 24- 48 hours, observe the chatter you hear in your head in situations where things are going well or not going well. Notice what impact your thoughts are having on you in those situations. Be aware of how you are feeling – emotionally, physically, and physically. Is your self-talk supportive? Non-supportive?

Practice the three exercises described above. Remember, things take time, attention, and consistency to become permanent.

Have a great day and enjoy more moments of peace!

Copyright (C) 2008. Lorraine Cohen



Sure-Fire Tips to Turn Off Your Negative Mental Chatter - To learn more about this author, visit Lorraine Cohen's Website.

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