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The word “terrible” becomes just an empty sound without the associated energy of the rest of your inner commentary pregnancy belly rings dostinex 0.5mg otc. By using this technique menopause calculator order dostinex once a day, you’re short-circuiting the story and your mind will move on to 139 140 • Mindfulness Medication something else senior women's health issues purchase 0.5mg dostinex mastercard. It really becomes evident, with this technique, how temporary your thoughts actually are. Interestingly, when you bring your attention specifically to the act of looking for what your next thought will be, your mind stops or slows down its chatter. As you bring your focus to your own thought process, your mind tends to settle down. You can use this technique whenever you encounter a sensation such as seeing a new person. If you see a stranger walking toward you, before your mind criticizes, compares and judges, ask yourself, “What’s next? This will allow you to experience what is, as it is, rather than through the filter of your mind’s stories. Feed the Fire Feeding the Fire is another technique that you can use when your mind is being self-critical, blaming and angry. Poor Mika had forgotten her friend’s birthday and her mind was saying, “You’re so thoughtless, stupid and horrible. She could intentionally worsen the content of her inner-commentary to make it more and more outlandish and ridiculous under the circumstances. There is a part inside of Mika that knows that these increasingly ridiculous thoughts are untrue. By intentionally worsening the content of your self-criticism, you will quickly see that it’s untrue and often unfounded. The idea is to exaggerate your critical thoughts so that you can see them as false and even silly, not to spiral down into greater depths of self-criticism and depression. As you become more confident in your ability to stand back and observe your thoughts from a place of stability and strength, then you may find this technique to be of value. Reframe The Situation Another valuable tool in your fight against stress is the technique of Reframing. Reframing is the process by which you look at a situation from another point of view (i. This technique goes well with the practice of mindfulness and it should be used whenever possible. In times of stress, you really do need all the help you can get, so use everything you’ve got in order to get through. Once you have seen how a story is created from the initial perception or sensation, the next step is to address the validity of your mind’s assessment. Take a moment, when you become aware of a stream of thought and a storyline, to think about whether the story that you’re telling yourself is true, helpful, or wise? However, this assumption, 142 • Mindfulness Medication that whatever you think is automatically true, is not valid or even helpful. As we’ve discussed before, your thoughts reflect your conditioned belief system and that is specific to you personally. Unfortunately, the reactive stories that your mind comes up with are often extreme and unbalanced and usually predict some sort of catastrophe. Catastrophizing is what people do when they make mountains out of molehills, predict the worst possible outcome of any situation and generally believe it all to be a foregone conclusion, i. Later, you will be able to go through the reframing process in your mind and may only need to resort to writing things down with particularly persistent thoughts. Think about a distressing situation and listen to the statements that you are telling yourself about it.
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