Eliminating negative thoughts

Eliminating negative thoughts

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  ELIMINATING NEGATIVE THOUGHTS By Avinoam Lerner
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  What is aNegative Thought?  Any thought associated with un-constructive or unpleasant emotional states (such as anger, anxiety, depression, pessimism, etc.)  How do negative thoughts feel in the body?
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  Characteristics  Automatic- they just pop into your head without any effort on your part.  Distorted - stem from perception.  Obstructive - they stop you from getting what you want out of life.  Plausible - you accept them as facts, and it does not occur to you to question them.
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  Categories of NegativeThoughts  Assuming  Over Generalizing  Should’s  Labeling  It's all or nothing!  Believing what you feel
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  Examples of NegativeThoughts  I’m not good enough…  There must be something wrong with me…  I wish I were a better person…  I’m a failure, I’m worthless…  I’m so disappointed in myself…
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  Where Do TheyCome From? They often arise when we are living with:  stress and anxiety  Depression  low self-esteem  self-hate
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  The Conditioning Process: Sugges-tions Beliefs Attitude Behavior Success Failure
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  Inner Critic VSInner Ally  The inner-critic is the voice in your head, which constantly evaluate everything that you do while at the same time reminding you of your faults, failings and weaknesses.  Whether this is a silent monolog or one you hear in your own voice, the voice of your parents, teachers and friends or even as a simple mental image, it has the power to wipe out your self-esteem.
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  Inner-Critic Inner-Ally Focuson a tiny part of an experience which is negative, use that as the memory Focus on overall experience, evaluate, find the good Focus on what you did wrong Focus on lessons learned, achievements Perfect memory of negative experiences Terrible memory of positive experiences Picks up sayings and ideas from the outside, never evaluates, and repeats Evaluates everything, allows the positive through and ignores most else no faith, no goals, sets up for failure Faith, trust in self, goals, looks ahead Feeds you weakness Feeds you strength Makes you think everyone is criticizing you and evaluating you constantly Knows everyone is too busy listening to their inner-critic to focus on your faults
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  Banishing Negative Thoughts  Decide - to feel good, no secondary gains  The Whole Picture - See things as they are  Focus - Every dark cloud has a silver lining  Self Talk - change what you say to yourself
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  A Wise Quote “Life is not about waiting for the storms to pass…it’s about learning how to dance in the rain.” ~ Anonymous
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  5 Ways toCut Down NT 1. First you have to perceive it. Listen to your inner voice (self-talk). If it’s negative: Recognize it. Acknowledge it. Turn it around.
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  5 Ways toCut Down NT 2. Replace the negative voice with a positive one. Instead of “that jerk cut in front of me, what an idiot!” replace it with: “He must really be in a hurry, maybe there is some personal emergency, I’m glad I saw him and my reflexes are good.”
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  5 Ways toCut Down NT 3. Remove non-positive words or phrases from your vocabulary, such as “I can’t,” or “I hate,” or “I’m pissed off”. Remember the old saying, “if you can’t say something nice, don’t say anything at all”
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  5 Ways toCut Down NT 4. Reward yourself! When you do something positive, reflect on the positive ways it made a difference. Give Yourself permission to feel good about your actions.
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  5 Ways toCut Down NT  5. Have someone to talk to who can uplift your spirit and inspire you. Choose your company wisely. Yes, a support structure is very important.
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  Other Self-Help Techniques  Hypnotherapy – Use self-hypnosis recordings  Emotional Freedom Technique (EFT)  Neurolinguistic Programming (NLP)
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  USEFUL BOOKS TOREAD  Overcoming Low Self-Esteem : A Self-Help Guide using Cognitive-BehaviouralTechniques by Melanie Fennell (Constable & Robinson, 1999)  Creating Self-Esteem : A Practical Guide to Realizing Your True Worth by Lynda Field (Vermilion, 2001)  The Achilles Syndrome : Overcoming the Secret Fear of Failure by Petruska Clarkson (Element Books Ltd., 1994)  There Is Nothing Wrong With You : Going Beyond Self-Hate by Cheri Huber (Keep It Simple Books, 2001)  Feel The Fear and Do It Anyway : How to Turn Your Fear and Indecision into confidence and Action By Susan Jeffers (Rider and Co., 1997)
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  Schedule Your FREEConsultation  Call: 617 - 564 - 0707  Email: [email protected]  Visit: www.AvinoamLerner.com Thank you, Avinoam Lerner