The research shows that it is possible to eliminate disturbing thoughts and recurring.
It could be work-related concerns or money, or maybe fears unnamed. Whatever the reason for anxiety, you can experience great difficulty in controlling it.
The most natural method that we tend to put in place is to try to eliminate the anxiety-producing thoughts from our minds.
However, as many studies have shown, the in thoughts suppression does not work. Paradoxically, trying to drive them away, they reappear with greater force.
In an article in the American Psychologist, the expert on the suppression of thought, Daniel Wegner, he explains some potential ways to combat the persistent and disturbing thoughts. (Wegner, 2011).
The natural tendency of the mind is to focus more things. But oddly enough, studies suggest that it is better to focus on a well-defined thing, rather than allowing the mind to wander.
This is because the mind wanders without a goal is in relation to a state of dissatisfaction: it is better to focus on a piece of music, or a program on TV or on one task.
2. Avoid stress
Another intuitive way to prevent persistent thoughts consists in engaging in frenetic activity, which separate mental energy to unwanted thoughts. When it was tested scientifically, this proved a bad approach. In fact, fatigue favors the return of unpleasant thoughts with greater force.
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3. Postpone after thought
If you continually try to suppress a thought, does nothing but reinforce it, the send it later, however, it can be effective.
The researchers tried to ask people with persistent thoughts anxious to postpone your concerns at a certain time of the day, within a designated time period of 30 minutes. Some studies suggest that it be therapeutic.
So anxieties are contained within a “worry period” calming the mind for the rest of the time.
4. Paradoxical Therapies
What if, instead of trying to suppress such a repetitive thought about death, you focus on it?
It seems paradoxical that focus on one thought could help you out, but some research suggests that it works. It is based on the now well-established principle of the ‘exposure therapy’.
Along the same lines, although the method is not so straightforward, there are evidences showing that the attempt to accept unwanted thoughts, rather than struggling with them, can be helpful. One study reported a decreased discomfort in the participants. That was the brief, which had been given …
“Fighting with your persistent thought … it’s like to struggle in the quicksand. I want you to watch your thoughts. Imagine that they are coming out … like marching soldiers. I want you to allow the soldiers to march in front of you, as a small procession. Do not argue with them and not send them away. Just seeing them march.” (Marcks & Woods, 2005, p. 440)
As acceptance, mindfulness promotes an attitude of compassion and non-judgment to the thoughts that run through your mind.
It is to think and express your own values, your own feelings and beliefs in appropriate ways; It is positive show themselves for what they are and defend your points of view. It was found that this, among other benefits, helps to increase social confidence and self-control.
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Putting pen to paper your thoughts and feelings more profound has various benefits on psychological health, because writing is acting emotionally, helping to reduce unwanted recurring thoughts.