Looking To Get Rid Of Unwanted Thoughts?

Try Scheduling Those Unwanted Thoughts Instead of Pushing Them Away.

This exercise is one way to distract the mind from unwanted thoughts.

Rather than suppressing them, which can make the thoughts become louder and more persistent, we can welcome them - at a time in which we choose.

Postponing unwanted thoughts gives them a time and place, helping keep them at an appropriate scale. When you find your mind ruminating on unwanted thoughts, find a 30-minute block in your calendar. Schedule a time to sit with these thoughts.

In the meantime, find a variety of activities to use as tools to shift the mind away from the negative ruminations. Some suggestions include:

• Exercise

• Gardening

• Arts or crafts

• Cooking

• Home improvement projects

• Taking a class or learning something new

Experiment with other activities that result in a concrete outcome, involve movement, or increase time outdoors.

This list does not include watching television or using drugs or alcohol, which are common distraction techniques. These strategies tend to increase feelings of stress and depression.

When the appointment with your negative thoughts comes, set a 30-minute timer.

Welcome all the thoughts and feelings rather than push them away. You can journal your thoughts during this time as a way to acknowledge them. When the timer chimes, close the journal and sit with your breath for 3-4 cycles before returning to your regular daily activities.

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