Interrupting negative thoughts (in four easy steps)

We all have times in our lives when we struggle with an overactive mind - it won’t shut off at night, it’s stuck on an old memory or trying (over and over) to figure out a solution to a problem that may not be able to be solved. Sometimes it’s just re-hashing a hurtful or painful event over and over for no apparent good reason.

Sometimes our problem solving mind just needs to stop ‘trying to work it out’ so we can get some peace and quiet, get off to sleep, focus on what we need to do in the here and now or simply to allow some calm to help reduce an anxious state.

Below is a super simple and super effective way to interrupt negative repetitive thoughts and reduce ruminative thinking - those times when a thought continues to go around and around in your mind.

Whether it's the same old pattern of worrying, a repeated negative memory, something that's stopping you from sleeping or concentrating - this simple four step little meme can help a lot.

The first step is that you need to catch yourself (notice) that you are doing the negative, repetitive thinking. When you do:

S.T.O.P.(s)

1) Bring to mind a symbol that to you means STOP. It could be a stop sign, a brick wall or the palm of a hand held extended. (S)

2) The next step is to Take a moment (T). Bring yourself into the present moment.

3) The third step - Observe your breath. (O). Bring your mind to observe your breath. You may choose to do a couple of long slow breaths while you are here.

4) And then: Proceed (P). Proceed while staying in the present moment. You can change the P to 'Proceed with Gratitude' if you like - thinking of three things you are grateful for in that moment.

This helps to get your mind on to a different track and helps you to reset your thinking.

Oh and the small s is to remind yourself to smile. A half smile has been shown to help improve your mood. And it’s to remind yourself that everything's going to be OK. 😊