Even when we think we are not doing anything, our mind generates thoughts. Many studies have proven the harm of «mental chewing gum.» We offer a simple exercise that will help stop the flow of “semantic noise”.
Rumination — «chewing» worries and troubles, dwelling on negative beliefs — is recognized as one of the important triggers of depression. When we keep repeating thoughts to ourselves like a radio with only one channel, it affects our actions and limits our possibilities.
But the good news is that studies have shown that with practice, you can turn down that music and reduce its harmful effects.
An exercise
Take a few minutes to reflect and choose the Top 5 negative thoughts that come to your mind most often: “I’m not good”, “No one is interested in me”, “I’m ugly”, “ I’m always unlucky…
Number them, write them down on a card, laminate them, and carry them with you. Reread your Top 5 several times a day.
It may be unpleasant at first, but after a few days you will be able to notice the moment when your “bad news radio” turns on. Then take a list and connect your thoughts at the moment with one (or several) thoughts from your “hit parade”: “Wow, this is giving voice # 2”, or: “# 3 again”. To get further away from your preconceptions, you can play with the tone or volume.
Over time, your negative thoughts will lose their toxicity and stop poisoning your life.
About the author: Ilios Kotsu is a psychologist and author of In Praise of Insight.