Thoughts create emotions (and emotions create thoughts). I have benefited alot of a technique I learened from a book called 'Feeling Good' by David Burns. It's a book that uses cognitive behavioural therapy to challenge irrational thoughts.
1 - You write down your (negative) thoughts about the situation/yourself/whatever it is that you think
2 - You try to recognize any of the cognitive distortions which makes your though irrational http://www.nancycarterlcsw.com/sitebuilder/images/Cognitive_Distortions-650x910.jpg
3 - Once you found out which type of thinking errors are at the base of your thoughts, you can challenge it.
Example:
Thought: I'm a big loser, I failed the test like I do always, I will end up homeless.
Thinking errors: Labeling (loser), generalization (like i always do), jumping to conclusions, all or nothing thinking.
Rational response: I sometimes mess up, but that doesn't make me a big loser. I also have a couple of really good grades and it looks like I'm going to pass this class easily. If I don't pass it I won't end up under a bridge, I will just try again and I will most likely pass the test then.
It's a simple example, but maybe you can work with it. if you want to know more, download the book 'Feeling Good' by david burns. It's easy to download. Of course you can combine this technique with a meditation. You closely monitor your thoughts during meditation without interfering. just observe the negativity/irrationality of your thoughts.
1 - You write down your (negative) thoughts about the situation/yourself/whatever it is that you think
2 - You try to recognize any of the cognitive distortions which makes your though irrational http://www.nancycarterlcsw.com/sitebuilder/images/Cognitive_Distortions-650x910.jpg
3 - Once you found out which type of thinking errors are at the base of your thoughts, you can challenge it.
Example:
Thought: I'm a big loser, I failed the test like I do always, I will end up homeless.
Thinking errors: Labeling (loser), generalization (like i always do), jumping to conclusions, all or nothing thinking.
Rational response: I sometimes mess up, but that doesn't make me a big loser. I also have a couple of really good grades and it looks like I'm going to pass this class easily. If I don't pass it I won't end up under a bridge, I will just try again and I will most likely pass the test then.
It's a simple example, but maybe you can work with it. if you want to know more, download the book 'Feeling Good' by david burns. It's easy to download. Of course you can combine this technique with a meditation. You closely monitor your thoughts during meditation without interfering. just observe the negativity/irrationality of your thoughts.
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