The Struggle with Negative Thoughts

Often, we find ourselves in a battle with our mind, where it spews out unwelcome, often cruel, and vicious thoughts. You may relate to the feeling of your mind bothering you, saying awful things about people, and these thoughts becoming increasingly intense when you try to ignore them. Is there any way to break this vicious cycle? Yes, there are techniques that have helped countless individuals manage and even eliminate these negative thoughts.

Techniques to Deflect Negative Thoughts

The 'No!' Meditation

One of the most impactful methods I discovered during my teenage years is what I call the 'No!' Meditation. This involves saying or thinking 'No!' to every unwanted thought that enters your mind. This thought might be negative, repetitive, or unpleasant. The key is to repeat 'No!' as loudly as you need to, as many times as necessary, for as long as you require—whether it’s half an hour or more. The intensity and pace can vary, and ultimately, it aims to help you push back or deflect these unwanted thoughts.

Visualize saying 'No!' to these thoughts as if you were throwing them away. You can imagine them as a storm or whirlwind around your head or body. The thoughts are not part of you; they exist outside of your true self and true conscious awareness. You can imagine yelling 'No!' to them, setting up a barrier like a circle of power or light around your head, or using a beam of energy or love to break them down and dissipate them.

Expressing Negativities Out Loud or in Writing

Another effective strategy is to express these negative thoughts out loud or in writing. Research suggests that writing about one's problems can be as effective as discussing them with a psychologist or counselor. In one study, expressing thoughts in writing was found to be just as beneficial as therapy. Consider keeping a journal that you never show to anyone else. Writing down your thoughts can help calm your mind and provide you with a sense of relief and clarity.

Exploring Mindfulness and Meditation

While it’s challenging to control the mind and its thoughts, you can control how you respond to them. One powerful approach is to focus on your body and being present in the moment. Engaging in deep belly breathing, feeling the weight of your buttocks on a chair or the soles of your feet on the ground when standing, and sensing the touch of your clothes on your skin can help anchor your awareness in the present.

Mindfulness and meditation are techniques that help you stay present and aware. By turning your attention to your body and your conscious presence in the current moment, you can outpace the mind’s tendency to wander. These practices are highly beneficial for emotional well-being and mental health. You might even consider joining a mindfulness group or attending a meditation class to get support and guidance.

When to Seek Professional Help

If you find that these methods are not enough to manage your negative thoughts and they start to overwhelm you, it’s crucial to seek professional help. Consult a doctor or psychologist who can evaluate your situation and determine if you need medical intervention. Medications can help slow down your body's fight-or-flight sympathetic nervous system, making it easier to manage these overwhelming thoughts.

Remember, the goal is not to be perfect or to fully control your mind but to become more aware of your thoughts and feel more in control of your emotional state. I hope some of the techniques I’ve shared here can provide you with a sense of comfort and relief.

Peace, Light, Love

Richard