Some techniques to help understand your thinking patterns and create more helpful ones.

What was I thinking?  

Recall a situation where you were upset.  Answer these questions, maybe make some notes.

• What happened?
• How did I feel?
• What did I think?
• What did I do?
• Was this helpful?
• What is a more helpful way of thinking and reacting?

 After an upsetting situation occurs you may find it useful to work through these questions.

Practice helpful thoughts.

• • • Like words to a song, the more we deliberately focus our mind on a train of thought, the more we will think that thought
    • If we regularly tell ourselves “it’s ok, I will get through this” the thought will arise in our mind more easily.
    • Tune into the present using your vision, hearing and touch to ‘prove’ to your subconscious mind that its safe and you really are OK.

Change your mind!

1. Recall the most common unhelpful thoughts you think when you are upset

“I can’t cope” “I’m hopeless” “Everything is terrible”

2. Think of the most helpful thoughts you can follow them with

“Actually, I can do this.” “I can cope.”  “I am OK”

3. Practice this as if you are learning lines in a song or a play, after a while it will start to come into your mind naturally.

Talk it over

• If your thoughts are unhelpful
  • That is, they don’t make you feel better or help the situation
•  Talk the situation over with someone you trust
• If no one is available,
  • try to tell yourself the things a helpful friend would say, or what you would say to someone else in a similar situation
• Be honest, realistic, kind, optimistic and encouraging.