Incorporating a muscle-relaxing exercise or guided meditation into your breath work can also help to release any additional built-up anxiety you may be holding in your body. Then, try practicing it several times a day for up to four breath cycles to keep the ANTs away! So, the next time ANTs start to rear their ugly heads, stop and breathe for a few minutes with this technique. One of my favorite ways to calm my monkey mind and mitigate negative thinking is by grounding myself each day through breathwork exercises such as the 4-7-8 breathing technique demonstrated by Dr. It can be as simple as identifying alternate, positive thoughts in a journal, a notes file on your phone, or an ANTs worksheet such as this Automatic Thoughts Worksheet Template ģ] Squash ANTs with the 4-7-8 breath exercise Doing so can help you become more aware of your thought patterns, recognize common ANTs you might tell yourself, and support you in becoming more accountable for eradicating them. To… I am going to open up a PowerPoint file, do a brain dump, and return to it fresh-minded in a day or two.Ģ] Illuminate and eradicate ANTs using a journal or worksheetĬapture ANTs by reflecting on more positive responses such as those above. How would I help a friend who was thinking this way about themself?Ĭ] Reframe …I will never get this project started. To… I acknowledge that I am having a negative thought. To… I will aim to get to the gym 2-3 times a week by placing it on my calendar.ī] Reframe … I should stop thinking negative thoughts. Mistakes are a part of growth." īelow are examples of how you might reframe "I Should" statements.Ī] Reframe … I should exercise every day. " There's no one right way to do something. Putting undue pressure on yourself to change your negative thinking tendencies, to stop procrastinating, or to stop acting in a certain way, can put you in a spiral of negative and anxious thinking. "I should…" statements can lead to anxious thought patterns as they put a demand on you that can become impossible desires or promises to live up to and manifest.
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