Unwanted thoughts can be quite upsetting and challenging particularly when suffering from an anxiety disorder. The minds of ours are able to play extraordinary tricks. Our thoughts can become strange, bizarre or frightening.
It may be helpful to remember that your fearful, unimpressed, unwanted thoughts are a solution along with a part of your stressed out physiology. You do not have to bring any notice of them - simply accept that they are another warning sign of an anxiety disorder and allow them to pass. As the neurological system of yours settles down, so will your mind. In the meantime, the following are some tips for dealing with them. (Remember to check out anxietyunravelled's other free tips to assist your body and mind regain balance, calm and peace, for example info about flower essences as White Chestnut and Boronia, that are actually helpful in settling unwanted and circling thoughts.)
1. Choose not to give attention to unwanted thoughts which will perpetuate your anxiety state (worrying, negative, circling thoughts) Yes, I know, this can be much easier said than done, but carry on reading for suggestions which will help make this process more achievable.
2. Know unwanted and difficult thoughts are only a part of the imbalance that was caused by all of the numberless stresses that you've encountered - they're not genuine, they are going to start to lose the power of theirs as you begin to recover. After the recovery of yours, a notion which can greatly send a shock of stress through you then will become just another thought that you will not bother paying any interest to.
3. Unwanted thoughts will inevitably arise? don't attempt to push them out or even resist them or perhaps battle them, this is bad attention? in other words, it is still attention. It is a bit like getting a song stuck in the mind of yours. Once this occurs there's simply one right way to remove the offending song and that's replacing it with anything different, particularly another song. It's the same with undesirable thoughts. Each time you attempt to induce the song or perhaps any other undesirable thoughts at bay, this increases resistance, that simply provides strength to the presence of theirs.
4. Allow your unwanted thoughts to be there, allow space around them. Gently replace the thoughts with something else and allow the unwanted thoughts to travel without forcing them out. When you can, avoid going back to examine whether they are gone? which will be inclined to take them back. But don't worry if this occurs, simply keep practising - you will get there in the end.
5. Use this particular tendency of the head to want to replay thoughts over and over and find an inspirational song, prayer or phrase to sing.
6. Whilst usually it could be beneficial to tell an especially persistent thought to get lost, generally speaking it is ultimately more effective in case you are able to allow these ideas to exist. Accept them - "oh there is yet another fearful/doubting/anxious thought again, it's OK, it's simply a number of words - it might just as easily be my mind saying banana, banana, banana!" and then allow the focus of yours to get absorbed by something different. Know that they're simply another symptom.
7. It can be very helpful to watch what is taking place in the body when you have worrying or unpleasant thoughts. Mentally skim the body? where are you feeling sensations? Can you are feeling tightness, tension, heat, cool, unsettledness? Simply feel the sensations without trying to change them. This is helpful as it provides your brain something else to focus on and also brings you into the current moment. Typically this's adequate to allow the unpleasant sensations to dissipate as the ideas that were sustaining them have had the attention removed from them.
8. You may need to get yourself a pep talk (see the Anxiety Unravelled ebook for the scientific reason for this)? something along the lines of you understand that if you give too much interest to these thoughts you are simply going to keep your anxiety going? you do not have to pay attention, these ideas are only a product of my existing imbalance and they are not real, I can let them go and get on with anything better or maybe whatever words work for you.
9. Reframe unhelpful thoughts? it is unhelpful to dwell on thoughts which are unwanted about yourself or perhaps others and most of the millions of possible what ifs. Sandeep Maheshwari Reframe thoughts for example I'll never get over that, to something like I may not being feeling better today, though I'm doing everything I need to and eventually I am going to feel better the same as huge numbers of people before me. Reframe what ifs by reminding yourself that there is simply no point worrying about a thing that may never happen and in case it does occur you are going to deal with it well then.
10. Thoughts can be applied to our gain. When we're caught up in the intense symptoms that can surround anxiety and panic attacks, we have the instant negative effect that the feelings of ours may have on our physiology. An individual thought may be enough to send an immediate lightening bolt of intense fear through the entire body. When you've encountered this there could be absolutely no doubt remaining that our thoughts affect us physically. What we can forget, nevertheless, would be that we can also use this mind/body connection to the advantage of ours by spending time every single day nurturing ourselves with loving feelings. You'll notice plenty of different ways to do this and what feels right and so comfortable for you will be very effective, but here is one idea:
Get yourself a CD visualisation exercise. These will help you start to change unwanted thoughts with more uplifting and handy ones. Often we need to retrain our habitual manner of thinking into something a lot more beneficial. These are oftentimes offered at health food shops, alternative bookshops or yoga centres. Yoga Nidra Deep Relaxation is also particularly helpful.
When you are troubled by unwanted thoughts it is able to help reminding yourself of who is in charge of your thinking! These are only thoughts, and you are developing them, frightening yourself.