4 tricks teach you to say goodbye

Author:Simple psychology Time:2022.06.23

"The boss's face is so bad today, where is me unhappy?"

"The group work team forgot to find a roommate, will she hate me?"

Do you often fight against these fine things when you are quiet at night, thinking about it and trying to fall asleep. Is there any way to get rid of the curse of thinking? The following summarizes the four small tricks of "whether to think about anti -说", hoping to help you better understand the anti -刍 thinking and reduce internal consumption.

Record and understand your emotional trigger

Understand what factor will trigger your anti -rumor thinking, and then find a way to avoid and manage it.

When you start to fight back, record the situation at the time as much as possible:

Which time period of one day? Who are you with? what are you doing?

Maybe you will find that you often start to fight against you when you formulate a plan at night. Then you can move the event to the formulation plan to the daytime and stay with friends at night; or you find that you accidentally see your ex -boyfriend accidentally seeing your ex -boyfriend accidentally. The circle of friends will trigger your anti -会, then you can consider blocking him or closing your circle of friends.

"Do not try to solve" exercises

In this exercise, your task is: Don't try to solve the current trouble.

This is not required to forget that (this is often not done), you can allow it to exist, it may constantly pop up your mind, you may feel anxious, this is normal. All you have to do is: don't try to solve it. Don't put your attention on solving this problem and emotions caused by it, and continue to do things on your hand: reading, chatting with friends, work, and exercise.

This can help you get a sense of distance to examine ideas, reduce the avoidance of negative emotions, and alleviate anxiety.

Set anti -刍 time

If you can't stop yourself yet, then take the initiative to incorporate it into your daily life. Set a "anti -time time" for yourself. For example, every day from 2:00 to 3:00 every day, if you do n’t do anything, you will fight against it. Set a alarm clock, and stop to do other things when the alarm sounds.

By actively examining the anti -illegal belief, you will be more likely to discover the unreasonable ingredients in it, challenge the unreasonable standards of "self -conscious area", and have a more objective evaluation of yourself.

Event decomposition

Write on the paper one by one to make it visualized. Starting from the first thing, ask myself: Can I make a plan for this matter? Write down the steps. And so on.

After writing it once, see what actions are very high, that is, this action will improve your current problem to the greatest extent. This is what you are doing. If there is no coincidence, then the first action of the first thing in order.

Some things may not be able to solve it for the time being, then you can choose to think about it again, fill it into your calendar, and then do what you can do. This allows you to put your energy on solving the problem rather than the anti -刍. As the problem is solved, the frequency of anti -tadpoles will gradually decrease.

We can allow the existence of thoughts, and we also hope to avoid excessive thinking about impact on ourselves. Understanding emotional triggers, setting a specific time, and the technique of decomposing event can help us to a certain extent. If you find that you are still difficult to control the anti -刍 thinking and suffer from being harmful and exhausted for this, then our "psychological physical examination" service may help you quickly.

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This time, you may be able to start with learning to control the anti -刍 thinking and make it easier.

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