ABC…D - Distraction - The Next Step
How did you go with your ABCs?
Did you notice any patterns?
This week we’ll look at the next step. ‘D’ of course!
There are two main ways to deal with pessimistic beliefs. The first is to distract. The second is to dispute.
This week, we will look at the first technique, distract.
Distraction.
This is simpler that you think. Or exactly what you think.
A highly effective thought stopping technique is to simply shout ‘STOP’. Another is to ring a loud bell, look at card that says ‘STOP’ or even wear a rubber band around your write and snap it hard when you are ruminating.
Once you are distracted, you can try a technique called attention shifting which will prolong the results. This is where the mindfulness comes in. Pick up a small object and study it. The feel, the taste, the texture.
Finally, schedule a time to think about it later. This helps to take the power out of the ruminating thought.
Try it this week. When you find yourself ruminating, stop and then distract.
It may help you to identify when you are ruminating and set up a system to break that cycle.
Until next week, enjoy.
Photo by Fokusiert/iStock / Getty Images
