How to stop thinking about bad things

how to stop thinking about bad things

May 23,  · Use this strategy to get some relief. 1. Differentiate between ruminating and problem-solving. Feeling down or thinking about unpleasant things isn't always 2. Change the channel in your brain. Telling yourself, "Don't think about that," isn't likely to be effective. Your 3. Seek help when. Dec 30,  · First, remember that most of the things we worry about will never come to pass. 1. Engage in an activity on a different emotional frequency. Feeling follows thought, so negative rumination generates 2. Write down all the reasons why what you fear will not happen. The majority of .

Last Updated: July 23, References. This article was co-authored by Liana Georgoulis, PsyD. She received her Doctor of Psychology from Pepperdine University in Her practice provides cognitive behavioral therapy and other evidence-based therapies for adolescents, adults, and couples. There are 30 references cited in this article, which can be found at the bottom of the page.

This article has been viewed 65, times. We all worry. We are anxious about money, our health, and our relationships. We all worry about the ones we love. At a certain point, however, the act of worrying becomes not only unproductive, but unhealthy. Worrying can spiral out of control causing stress, anxiety, lack of sleep, and other health problems. If you find yourself constantly worrying about yourself or your loved ones, there are several different methods you can try.

By altering your habit of worrying, you may live a what is a family crisis life. You can also make some time to cry either alone or with a friend to help wash away your negative emotions. For more advice from our Mental Health co-author, like how to work on accepting uncertainty, scroll down. Did this summary help you? What is pickling spice mix No.

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Method aout of Make a worry list. Say to yourself, "I don't have time to think about this right now. I'll write it down and I can think about it stip. Create a worry period. Choose a set time and place for worrying about the bad things that could happen.

Give yourself permission to worry freely during this time each day. This is your worry period. What you think about is entirely up to you.

Go to source If an anxious thought about yourself or your family comes up during the day, try to set it aside. Tell yourself that you will be able to think it through later, during your worry time. It should be roughly the same time each day e. It is important that when your worry period is up, you actually stop worrying. Get up and go do something else to help take your mind off the fears you were just mulling over.

Stay busy. When stlp find yourself beginning to worry about what could happen, look at your to-do list. List your goals and the steps to meet them.

Try to focus on one task at a time. Method 2 of Improve your distress tolerance. Distress tolerance refers to how well you can handle uncomfortable, negative, or distressing emotions. Do you run from the feelings or bury them? Do you do something destructive? Increasing your tolerance for these uncomfortable feelings can give you how do you handle customer complaints answer to deal with them in a healthy way.

If you're in your head, worrying about something bad that may happen to your family, you are actually distracting yourself from your emotions. Go to source Your worry may be a way you distract yourself from anxiety baf things how to train a older dog can't control.

Go to source Learn to self-soothe in the face of distress. When you begin to worry about your family, figure out what you can do to make the emotion more tolerable. This doesn't mean you run from the feeling, but you make it less intense so you can deal with it.

Try some of the following: Exercise, dance, clean the house, listen to soothing music, look at artwork or something beautiful, play with your pet, do a puzzle or play a game, watch your favorite TV show, volunteer, take a shower or a bubble bath, pray, read a book, laugh, sing, go somewhere beautiful and calming.

Work on accepting uncertainty. Oftentimes people think worrying is productive — if you are hyper-vigilant about everything that might happen to your family, then you might be able to protect them from anything that might harm them. Unfortunately, this doesn't work — this doesn't make life more predictable.

Go to source [11] X Research source Realize that worrying about worst-case scenarios "What if my dad gets cancer and dies? Go to source Ask yourself: Is it possible to be certain about everything in life? Does worrying constantly about something how to stop thinking about bad things happening have any advantages? Does it keep me from enjoying the present moment? Can I accept that there is a small chance something bad will happen, but the actual likelihood of it happening is very aobut Go to source.

Practice habituation. This means you become habituated, how to increase fps in lol grow used to, your worries. For 30 minutes you visualize what you're afraid of — your family dying in a car crash, for instance — and accept the feelings that arise instead of trying to avoid them or run away.

It will how to solve no solution equations help you begin to distinguish between solvable problems and those over which you have no control. Go to source Is the problem something I'm currently facing, rather than an aboout what-if?

If the problem is an imaginary what-if, how likely is it to happen? Is my concern realistic? Can I do something about the problem or prepare for it, or is it out of my control? If you recognize that, no, there's nothing you can do to eliminate the chances of your family getting injured or killed in a car accident or other worryyou can stlp on accepting uncertainty about the situation.

Remembering: worrying is not an action. Worrying about a car accident won't somehow prevent a car accident. If srop feel the problem is solvable, try to define the problem, brainstorm potential solutions, and make an tbings plan to start actively doing something, instead of simply worrying.

Talk to a therapist. Sometimes just speaking your worries about yourself or your family out loud to someone who has no connection to the problem can really help. Look for providers in your area that offer sliding scale rates, and make yourself an appointment. Cry it out. There is nothing like a good cry to wash away your negative emotions.

Research shows that after you finish crying, your heart rate slows, your breathing slows, and you enter a state of relaxation. This relaxed state tends to last longer than the time you spent crying. Cry alone or with a friend. Make sure you're in an appropriate place embarrassment won't help. Call a friend. Friends can be an excellent source of support. They can give you their perspectives and help you to sort out yours. They can help you see if your fears about yourself or your family are rational or not.

Simply by speaking your fear out loud to a real person, you may find the anxiety start to dissipate. If you can't bring yourself to actually call, write an email instead. Method 3 of Reduce stress. While you can never eliminate stress from your life completely, you can take steps to reduce the stressors in your life. Learn to say "no.

1. Differentiate between ruminating and problem-solving.

There's a strong connection between the way you think and the way you feel. And it goes both ways. The way you think affects your emotional state and your emotional state affects the way you think. When you're feeling sad, for example, you look at the world through a gloomy lens. You're more likely to dwell on the negative, engage in harsh self-criticism , and predict things are going to end poorly. On the flipside, your thoughts also influence how you feel.

When you begin thinking about something gloomy--like someone you miss or that person who treated you poorly, you'll start to feel sad. The more you think about sad things, the worse you feel. And as your mood plummets, the more likely you are to think about sad things. It's a cycle that can be hard to break. You have to get proactive about changing the channel in your brain so you don't get stuck in a dark place.

Feeling down or thinking about unpleasant things isn't always bad. Sometimes, it's part of the healing process. And sometimes, you can turn those thoughts and feelings into something more productive. If you're behind on your bills, thinking about how to get caught up can be helpful.

But imagining yourself homeless or thinking about how unfair it is that you got behind isn't productive. If you're dwelling on the problem, you're ruminating. If you're actively looking for solutions, you're problem-solving.

Problem-solving can help you move forward. But ruminating will hold you back. If you're ruminating, you need to change the channel. Telling yourself, "Don't think about that," isn't likely to be effective. Your brain will revert back to those unpleasant thoughts in about two seconds. You have to be proactive about changing the channel in your brain sort of like you'd change the channel on your TV. The best way to do that is to get involved in an activity that distracts you.

Find something that requires some serious mental energy for at least a few minutes. The key is to find something that works for you. You may need to experiment with a few different strategies until you find the activity that best helps you change the channel in your brain. Certain mental health problems, like depression and anxiety , increase the chances that you'll think about unpleasant things.

The inverse is also true--thinking about unpleasant things increases the chances you'll develop a mental health issue. If you're having a difficult time getting troubling images out of your head, or you find yourself always dwelling on the negative, seek professional help. Talking to a therapist could help you think and feel differently. Innovate Creativity Invent Design Pivot. Top Stories. Top Videos. Getty Images. But it's important to differentiate between ruminating and problem-solving.

Here are some examples of how you might change the channel in your brain:. Call a friend and talk about a completely different subject Challenge yourself to rearrange your bookcase in 10 minutes Sit down and plan your next vacation Spend a few minutes clearing clutter in a particular room Turn on some music and dance Work out vigorously a slow stroll will give you more time to think but a fast-paced workout requires concentration Engage in a hobby.

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