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Fraser Valley Brain Injury Association

5 days ago

Some tools for breaking repetitive negative thoughts.Whenever you notice you’re having repetitive, unhappy times or repetitive unhappy feelings, here is a simple—but powerful— 4-step process to get you back on track:Step 1. Feel bad on purpose.Spend a few seconds feeling bad; go to that dark place.Let the bad feeling wash over you.Sounds sort of crazy, but if you know how to make yourself feel bad, you can also decide to interrupt it. That’s empowering.Step 2. Interrupt the pattern.Say “Stop!”Stand up, or if you’re not able to, turn your head or wave your arms or hands.Take 3 deep breaths.By doing this, you create space where a momentary void will occur. Step 3. Purposely focus on happy memories.Fill the void with a happy memory so you can feel good on purpose. Remember, where you bring your attention always determines how you feel.I ask my patients to write down 10-20 of their happiest life memories, so they can recall one of them while doing this exercise.After you stand up, focus on one of those nice memories with all of your senses until you can truly feel happy or joyful. Step 4. Celebrate!Wire the good feeling in your nervous system by celebrating your ability to interrupt the unnecessary, unhappy moments.Exercise: Practice Interrupting Unnecessary Unhappy Moments. To get the hang of it, start by thinking of two or three things that repeatedly bother you and do these four steps with each of them. ... See MoreSee Less

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