Positive self-hypnosis is a popular technique for dealing with stress and strengthening self-confidence. But sometimes excessive optimism leads to the opposite result — we have an internal protest against such unrealistic hopes. In addition, affirmations have other disadvantages … What then can replace this method?
“Unfortunately, affirmations are usually not good at helping to calm down directly in a stressful situation. Therefore, instead of them, I recommend another exercise — the technique of replacing negative thoughts. It can even be more effective than breathing exercises, which are often called the best way to deal with anxiety, ”says clinical psychologist Chloe Carmichael.
How does the Negative Thought Replacement Technique work?
Let’s say your job is causing you a lot of stress. You are constantly tormented by negative thoughts and imaginary scenarios: you constantly imagine what and where can go wrong.
In such a situation, Chloe Carmichael advises trying to replace negative thoughts with some more positive idea — but it is important that this statement be 100% true and undeniable.
For example: “No matter what happens to my job, I know that I can take care of myself and I can fully rely on myself.” This phrase can be repeated several times as soon as unpleasant thoughts begin to overcome you.
Let’s take another example. Imagine that you are very nervous before the upcoming presentation. Try to dislodge the negative thoughts with this wording: “I am well prepared (as always), and I can cope with any small mistakes.”
Pay attention — this statement sounds simple, clear and logical
It does not promise any miracles and amazing success — unlike many examples of positive affirmations. After all, unrealistic or overly ambitious goals can further increase anxiety.
And in order to cope with disturbing thoughts, it is first important to understand the reasons for their occurrence. “Affirmations are often deceptively optimistic. For example, a person tries to inspire himself with “I know that nothing threatens my work,” although in fact he is not at all sure of this. Repeating this over and over again does not make him feel more confident, he just gets the feeling that he is engaged in self-deception and escape from reality, ”explains Carmichael.
Unlike affirmations, statements used to replace negative thoughts are completely realistic and do not cause us doubts and internal protests.
When practicing negative thought replacement exercises, it is important to carefully select the affirmations you repeat. If they cause at least some doubt, your brain will most likely try to reject them. “When you formulate a statement, test it. Ask yourself: “Are there possible scenarios in which this turns out to be untrue?” Think about how you can formulate it more precisely,” emphasizes the clinical psychologist.
Finally, when you find a formula that you don’t have any questions about, take it on board and repeat as soon as negative thoughts start to overwhelm you.