You are viewing the article How to Stop Preoccupation with Unwanted Thoughts at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.
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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 23 references cited in this article that you can view at the bottom of the page.
This article has been viewed 5,306 times.
If certain thoughts or memories make you feel sad or anxious, you are probably looking for an outlet to stop worrying about these thoughts. Finding distractions can help you stop having negative or depressing thoughts. Everyone has stressful things that they don’t want to think about. However, sometimes these thoughts point to a serious problem such as anxiety, depression, or post-traumatic stress. Remember that often the only way to really get over unpleasant thoughts or events (like abuse, catastrophic accidents, mental illness, etc.) is to discuss them with a mental health professional. . You can begin to deal with the cause of your preoccupation with negative or unhelpful thoughts by getting to know them.
Steps
Soothe the mind
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Write diary. One reason why it’s so hard to stop thinking about something is because we keep trying to force those thoughts out of our minds. Unfortunately, this often deepens them even more, and brings about unhelpful emotions like guilt or shame (“Why can’t I stop thinking about that?”). Keep a mental health journal to give yourself space to explore your thoughts and feelings, even those that make you sad and anxious. [1] X Trusted Source University of Rochester Medical Center Go to Source
- Journaling allows you to acknowledge your thoughts and feelings, and give them space just to exist. Journal whenever you feel overwhelmed by things you don’t want to think about. Write them down on paper, then close the diary, walk away, and do something else.
- Try to think of a time when unwanted thoughts start to appear. Did something provoke them? Any experience related to them? Are the thoughts that come up that interfere with your ability to enjoy your day-to-day life?
- Journaling can improve mental stability by releasing symptoms of anxiety and depression. Writing these thoughts down in a journal can also create awareness of unpleasant thought patterns and help you understand potential triggers. [2] X Trusted Source University of Rochester Medical Center Go to Source
- Journaling about unwanted thoughts can help discuss repressed memories. If you have experienced a lot of abuse or had a difficult childhood, journaling should only be with the help of a therapist.
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Break the cycle of thinking. To think is to think over and over a problem. Basically, this has to do with a negative thought or anxiety. If you feel like you want to distract yourself from certain thoughts, you’re probably brooding. It is important to overcome this habit because rumination is closely linked to severe depression. [3] X Trusted Source American Psychpogical Association Go to the source Here are a few ways you can get out of your rut:
- Find other sources of self-esteem. Perhaps you are constantly thinking about an acknowledged weakness because you see it as an important part of your concept of self and personal uniqueness. In addition to one drawback, highlight other areas where you have talents and strengths. That way, any criticism (from others or yourself) won’t stress you out too much.
- Solve each problem. If you find yourself brooding over a problem, make an effort to solve it. This may seem overwhelming at first, but if you break the larger problem into smaller pieces, you can work on solving them one at a time. Well, the problem doesn’t seem so scary.
- Abandon strict expectations and standards. Some people expect 100% perfection all the time or effort from themselves or other things. They are unreasonable and unattainable expectations that prevent you from adapting to life’s challenges. [4] X Trusted Source American Psychpogical Association Go to the source If you are one of those people, you may begin to feel inferior or frustrated when you cannot meet your standards. Constrain yourself to have reasonable expectations of yourself and others. Remember everyone is just human – and humans are not perfect.
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Engage in mindfulness meditation . [5] X Research Sources Mindfulness means paying attention to the present moment. This is the practice of living for the present. The idea is to slow down and be conscious of the thoughts that frequently pop into your mind.
- If you are a beginner, choose a quiet place with few distractions. Sit comfortably in a chair or on a mat on the floor. Cross your legs (if sitting on the floor). Sit with your upper body straight and your hands on your thighs. Breathe deeply and purify, inhaling through your nose and exhaling through your mouth. Focus on the breath – just focus on the breath. When you find yourself losing attention to your breath, just take note and re-focus on your breath and stay still.
- For starters, aim for 5 or 10 minutes of mindfulness meditation before practicing for a longer period of time.
- Some forms of mindfulness meditation encourage you to focus solely on your breath while others acknowledge every thought that comes to your mind. To determine which form of mindfulness meditation is right for you, check out the Greater Good article in English. [6] X Trusted Source Greater Good Magazine Go to Source
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Continue the mindfulness exercise in all activities. [7] X Research Source A great way to live in the present and avoid getting lost in negative thoughts is to get into the habit of practicing mindfulness. This will be very effective in minimizing brooding and not thinking about worries or concerns.
- When you wake up in the morning, take a deep, calm breath. Do some gentle stretching and think about how each stretch will make the muscles and joints in your body feel. Drink a glass of water and pay attention to the temperature, stability, and how you feel when the water runs down your throat. Be realistic when doing each activity of the day like bathing, brushing teeth, eating, drinking, working, etc.
- As you complete each activity, refrain from making judgments about what you’re doing or letting your mind wander. When you find your mind wandering, focus back on the activity you’re doing and consider how it affects your senses.
Be creative
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Write, draw, or color. Use your hands and imagination to create something out of nothing. Being creative can maximize happiness and give you positive feelings about what you’re spending your time doing. In addition, some studies suggest that creativity can improve cognitive dynamics and problem-solving skills. Therefore, exercising your creativity can really help you find a solution to the problem that is bothering you. [8] X Research Sources
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Cooking or baking. If you enjoy cooking or baking, these activities can help you avoid unpleasant thoughts. Preparing a meal can bring about feelings of accomplishment and build confidence. Moreover, you can share what you interact with others to convey good feelings.
- One caveat to consider when cooking or baking is not to let this activity turn into unhealthy behavior where you overeat to ease an uncomfortable mood or distract yourself from your thoughts. bored. Involve others as you cook to reduce the risk of you eating emotionally – and to help you clear the dishes afterwards. [9] X Research Source file:///C:/Users/User/Downloads/Eating.pdf
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Try solving puzzles. Puzzles are often used in educational therapy because they require concentration, patience, and creativity. They will be effective for distractions, disorganized thinking, and motivation problems. For this reason, they are also effective temporary distractions, because you have to concentrate on solving the puzzle. [10] X Research Source
- Find puzzles that you love and you want to focus on. Puzzles and Sudoku are puzzles that are easy to find almost anywhere.
- You can also try jigsaw puzzles, if you like putting things together. Seeing the puzzle pieces arranged can also give you a sense of success.
- Many mobile apps and websites feature jigsaw/puzzle games, so you can play this healthy distraction anywhere.
Using entertainment to distract
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Watch TV, DVDs or memes. Humor is very effective in keeping you away from negative thoughts or memories. Viewing popular meme accounts can keep you happy and in good spirits. Log into Instagram and search with the keyword “#meme” until you find an account with a humorous style that suits you.
- Understand that watching too much TV is a passive sitting behavior that is associated with shorter life expectancy and obesity. [11] X Research Source
- Avoid snacking while watching TV as this can lead to mindless eating, and can only make you feel worse.
- Try balancing the time you watch TV with physical activity like watching TV while working out on a treadmill or elliptical. If you don’t have those devices, just do a few exercises while watching an ad or about every 15 to 20 minutes.
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Listening to music. Music has been used to express emotions since people first figured out how to create it. Research has also proven that music is effective for reducing stress and enhancing relaxation. [12] X Research Source
- Music with about 60 beats per minute can encourage brain waves to synchronize with that rhythm, bringing about a pleasant state.
- While many believe that only “light” music, such as classical, jazz, or New Age music, is relaxing, new studies suggest otherwise. A recent study demonstrated that listening to “heavy metal music” helped study participants process angry emotions and regain positive and even inspired feelings. excited. [13] X Research Source The most important thing is what kind of music works best for you. Listen to your favorite music and feel the connection.
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Online. Moderate computer time can keep you entertained and relaxed. When you go online, you can play games, shop for clothes or accessories, connect with old friends through social media, read interesting articles on your favorite topics, or write articles for the website. wikiHow. Take note of how much time you are spending on the computer.
- Research demonstrates that more than 2 hours of technology use is potentially harmful to children’s health, leading to weight gain, agitation, and sleepiness or startling. Try to limit your technology time to other things like spending time with friends or family or going out. [14] X Research Source
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Read a book. Find a compelling novel, comic book, or magazine that interests you. Reading in your free time provides an escape from the activities of daily life, helping you to unleash your creativity and imagination. Reading also strengthens cognitive skills and vocabulary. [15] X Research Source
- Make sure you read something light or funny instead of heavy, upsetting topics that preoccupy you with unwanted thoughts.
Do exercise
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Go to the gym. Exercise can ease feelings of anxiety and stress by releasing endorphins, which are natural mood-enhancing chemicals produced by the body. [16] X Research Sources Many studies have demonstrated that people only “feel better” after moderate aerobic exercise. [17] X Research Source So the next time you find yourself wanting to avoid worrying about some unwanted thought, put on your sneakers and go for a jog, or hit the gym to lift weights.
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Garden. Practice some gardening chores. Plant trees, plant food gardens or decorative flowers. Gardening can produce three benefits. First, being outside the body enhances feelings of positivity and reduces stress. [18] X Source of Research Second, being physically active while gardening produces endorphins that help you feel good and avoid obesity. Third, if you grow herbs or food, you’ll save money and ensure you’re eating a nutritious, balanced diet. [19] X Trusted Source Michigan State University Extension Go to Source
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Take a warm bath or bath. Research suggests that simply taking a warm bath can help reduce anxiety. [20] X Research Source Just feeling warm can help you feel more comfortable and even more interested in social relationships. [21] X Trusted Source PubMed Central Go to the source Focus on the bodily sensations you experience in the shower or bath: like water on your skin, the warmth around you. Take a deep breath. Allow that experience to become a mindfulness exercise by noticing and enjoying pleasant bodily sensations.
- You may find that adding a few drops of lavender oil to your bath can also help you feel more comfortable and relaxed. [22] X Trusted Source Science Direct Go to Source
Spend time with others
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Call or visit a friend or family member. Whether they are near or far from you, whenever you want to stop worrying about your sad thoughts in a positive and healthy way, you can give them a call. You can even let your friends/relatives know in advance that you plan to call them to forget about a particular topic – so they won’t accidentally bring it up.
- If your friends, parents, siblings, or loved ones live near you, make an appointment for a date. Go out together. Go to the movies, go bowling, swim, or enjoy a common hobby together.
- Spending time with other people not only makes you feel happy, it also prolongs your life. Now scientists are comparing loneliness to the equivalent of smoking – it’s bad for your mental and physical health. [23] X Research Sources
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Play with pets. When friends or family are not around, a great distraction is to spend time with another companion who is your pet. Specifically, dogs and cats help reduce depression and prolong life. Plus, if you’re taking your dog to the park, you can get the physical activity you need by going for a walk or throwing Frisbees around.
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Do volunteering. Visit a place that needs help and use your skills and time for a worthy case. This will not only distract you, but it can also help you realize that there are more people struggling than you, animals that need your help, and an environment that you can help improve.
- Volunteering also generates many health benefits. It can alleviate loneliness and depression, and also help you feel more connected to the community. Research has also proven that people who have a genuine reason to give back to the community (that is, helping others instead of helping themselves) live longer. [24] X Trusted Source Harvard Medical Schop Go to Source
Advice
- Surround yourself with positive people and pursue hobbies to avoid preoccupation with unwanted thoughts.
Warning
- If distracting yourself from a thought leads to unhealthy behaviors like binge eating, drinking, or taking drugs, you need to see a mental health professional. They can help you develop healthier coping strategies for overcoming discouraging thoughts or stressors.
- Repetitive troubling thoughts may represent obsessions associated with obsessive-compulsive disorder (OCD). In addition to compulsive behaviors such as checking and having repetitive rituals, OCD is also associated with obsessions such as excessive worry, preoccupation, or fear. [25] X Research Resources See a mental health professional if you are experiencing these symptoms.
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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 23 references cited in this article that you can view at the bottom of the page.
This article has been viewed 5,306 times.
If certain thoughts or memories make you feel sad or anxious, you are probably looking for an outlet to stop worrying about these thoughts. Finding distractions can help you stop having negative or depressing thoughts. Everyone has stressful things that they don’t want to think about. However, sometimes these thoughts point to a serious problem such as anxiety, depression, or post-traumatic stress. Remember that often the only way to really get over unpleasant thoughts or events (like abuse, catastrophic accidents, mental illness, etc.) is to discuss them with a mental health professional. . You can begin to deal with the cause of your preoccupation with negative or unhelpful thoughts by getting to know them.
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