How To Limit Negative Thoughts To Under 10 Minutes A Day – Have You Thought About This?
How to Limit Negative Thoughts To Under 10 Minutes A Day? Have you ever thought about this? How much you are thinking negatively about things throughout the day.
I didn’t really till I read a book whilst away in Morocco on holiday. This book was the 2nd book (I think) by Betty Shine “Body To Mind“. Betty Shine I first heard about listening to one of David Ickes Interviews. She was the medium he went to see basically when he had his awakening.
I paid £1.00 for this book with 2 others (can’t remember what they were) but this book Body To Mind is a very good read in my opinion. I’ve never really thought so much that reincarnation is a real possibility but this book really does make you wonder.
It has a lot of good Information in it. It’s not just about what happens in the afterlife. It says quite a bit about controlling your thoughts amongst other things, and one thing she writes about is what I decided to write this post about – How to Limit Negative Thoughts To Less Than 10 Minutes A Day?
10 Minutes a Day – this might seem like too short a time to think about curbing all the hours in a day that our minds are being flooded with negative thinking. However, one good thing is that once we do decide to give this a go we at least will notice these negative thought patterns a lot more.
It may be that we can not bring this down to 10 Minutes but the main thing here is that we are noticing ourselves thinking negatively and telling ourselves to stop thinking about these negative things.
This is improving the way we think for the better, and this is the beauty of this exercise.
When we think about having those unwelcome mental visitors that pop up, whispering words of doubt, fear, or criticism to us – what does this do?
These thoughts are a normal part of life, but when they start visiting too often, they can seriously mess with our peace of mind, and even our sanity.
They can destroy relationships and then there is our health!
Negative thinking isn’t just a mental thing; it gets physical too. It can make our hearts race, our muscles might tense, and when we feel a knot in our stomach. These are common body responses to stress fuelled by negative thinking.
It’s like our body’s yelling, “Hey, something’s wrong here!”
Limiting these gloomy thoughts is super important for our overall mental health. When we’re stuck in a loop of negativity, it can lead to chronic stress, anxiety, or even depression. That’s why tackling these thoughts before they settle in is a game-changer, and this is exactly why I have decided to share this blog post with you today.
How To Limit Negative Thoughts To Under 1 Minute A Day – Have You Thought About This?
Do you ever notice how certain situations or conversations can make these negative thoughts spring up like weeds?
I suppose it’s one of those things which make you say “well, now you mention it, yes” because many of us do not even realise what we are doing. We can not help ourselves almost. It is you could say natural but it should not be.
Recognizing what sets us off is key. Maybe it’s a specific someone or an overwhelming task. Once we identify these triggers, then we can start dodging them or at least prepare ourselves better for when this starts happening again.
This is a good starting point in managing these pesky thoughts, figure out what they are and when they creep in.
This awareness lays the groundwork for booting them out faster, and as a result limiting them to less time. Whether this is down to just 10 Minutes or not!
The Science Behind Quick Interventions
Our brains are fascinating complex systems, firing off responses to every little thing we do. When something negative hits, be it a harsh word or a daunting task, it’s like our brain hits the alarm and starts ringing.
It’s wired to react almost instantly to protect us, and much of the time this is exactly what it does. Think of fear, stress, and anxiety as a trio of our brain’s go-to reactions when things feel off. These responses have roots deep in our evolutionary history. It is we could say – a big thing which makes us human, but we should make sure to differentiate on this.
Research has shown that the quicker we can interrupt negative thoughts, the less likely they are to take root and grow into something bigger. (R) (R) (R)
It’s the early bird that helps us catch the worm. Quick interventions aren’t just beneficial; they’re crucial in halting the downward spiral of negative thinking for our own good.
So why’s the quick cut-off so important? It’s like catching a small spark before it sets the whole forest on fire. By addressing the negative thought swiftly, you’re stopping it from spiralling into a full-blown emotional emergency.
So, this is the gist of it really. The realization, but further to this – what else can we actually do to Limit Our Negative Thoughts To Under 1 Minute a Day?
Effective Techniques to Curtail Negative Thoughts in Just Under a Minute
Now, so the good need is that cutting off those negative thoughts before they snowball is possible with some tried-and-true techniques that we can easily practice with little trouble.
The STOPP technique Is a good one to mention first of all. It’s a quick mental trick for halting negative thoughts and recalibrating your mindset in the moment. Think of it as your mental pause button.
STOPP is an acronym for Stop, Take a Breath, Observe, and Proceed Mindfully. I am not sure what the extra P is for but it is good to try for anyone looking to limit negative thinking.
Mindfulness of course is probably the first one people will think of when it comes to this. Focused breathing exercises help pull our attention away from the negativity and ground us in the present.
It’s as simple as taking a deep breath in, holding it for a moment, and then slowly letting it out.
Repeat this a few times, and you might notice a clearer head and a calmer heart.
{Read My Other Blog Posts About Mindfulness and Meditation HERE<<}
Visualization is next. This can also work wonders in centring our mind towards more positive thinking. It is something else that is written about in the Betty Shine Body To Mind book.
The Hot Air Balloon exercise I think is a very good one.
Picture yourself floating away in a Hot Air Balloon. Think about what it looks like and what it feels like is it takes off. Imagine all those negative thoughts behind as you ascend into the skies and distance yourself further and further away from those pesky thoughts.
This is probably my favourite one. It was the stand out thing for me that was written in the body to mind book after the 10 minute idea, and it is a good exercise to try – along with the next one.
Anchoring is the final technique I will mention here. This is done to utilize physical sensations to stabilize emotions.
It’s about using our senses to draw us back to the present moment. Touching a small, smooth object or focusing on the feeling of your feet on the ground can be things that anchor us and when we do this the flow of negativity is stopped in its tracks as we begin to realize what we are actually doing.
These simple, quick techniques can be the key to keeping negative thoughts in check. They don’t take much time, but they can make a huge difference in maintaining our peace of mind and making us into more positive people.
Integrating Daily Practices to Affirm Positivity
Creating habits that boost positivity doesn’t have to be a big production. Simple, consistent actions are what make the magic happen. These practices can gradually shift our mindset from one that’s stuck on negativity to one that’s buzzing with positivity.
Gratitude Journaling gets a lot of buzz—and for a good reason. Taking just a few minutes every day to jot down what you’re thankful for can crank up your happiness and drown out the negative noise.
It’s like refocusing your mind on what’s good in your life instead of what’s dragging you down. It might seem silly but try it out and see how it makes you feel.
Next – What We Eat and Our Movement can also play a key role. Nutritious foods and regular exercise can work wonders for our mood. There’s a solid connection between physical health and mental well-being.
Plus, getting our body moving releases endorphins, those feel-good chemicals that naturally boost our mood. Stale or Stagnant energy in Traditional Chinese Medicine (TCM) is said to result from unresolved emotions, negative thought patterns, mental stress, lack of physical movement, or emotional repression.
If we think about our energy as a force within us keeping active is important to prevent these stale/stagnant blockages from entering our system.
Then there’s Creativity. Whether it’s painting, writing, or even gardening – as well as countless other examples – engaging in creative activities can offer an emotional release and balance our thoughts.
Creativity can be our personal escape where negativity finds it hard to cling.
These daily practices cultivate a more positive outlook, making the one-minute negative thought interventions much easier to perform.
It’s like reinforcing our mental foundation so it becomes second nature.
Building a Supportive Environment for Sustained Positive Mindset
Surrounding ourselves with supportive people is a game-changer for maintaining positivity. It’s essential to nurture connections that lift us up and create a network that encourages our growth. Whether it’s family, friends, or co-workers, having folks around who understand and support us makes a huge difference.
Our physical environment plays its part too. Make your space somewhere that boosts your mood. Sometimes, it’s as simple as letting in more light or adding some greenery to your home or workspace.
A positive environment can subtly influence how you feel and think.
Being active in community or support groups can help regulate emotions and keep negativity at bay. Sharing experiences and hearing others’ journeys might provide new perspectives and practices that support mental wellness.
Listening to personal testimonies, stories of growth and resilience, can be incredibly motivating. These narratives can inspire and remind you that change is possible. Everyone’s path is unique, but learning from others can provide insights that aren’t always obvious when you’re in it alone.
In Conclusion
In regards to Limiting Our Negative Thoughts to only 10 minutes a Day – maybe we might think that this is no way happening. We might be able to get it down to an hour or two, maybe 45 minutes – I mean how do we actually know how long we think about things for – whether they are good or bad.
But here is the thing – the trick is NOT actually limiting our negative thinking to only 10 minutes in 24 hours but just the very idea to notice when we are thinking negative thoughts and telling ourselves to stop.
It is an exercise that is good to practice – this is what this blog post is about – so just think about it – the next time you are thinking about something that you can identify as negative – see if you can stop yourself and rinse and repeat till the total time in your day of thinking negative is considerably less than before and see how much this benefits you for the better.
I shall finish up here but I hope you have enjoyed reading and if you would like to discuss this topic with me then please, by all means drop us a comment below.
Best regards and I hope this blog post is something that can positively affect you.
Yours Sincerely
Alex B. Chivers
SecretGardenofMind.com
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