How to stop the flow of negative thoughts

If you, like many people, tend to get hung up on negative thoughts, it is worth trying for centuries a simple but effective way, proposed by a psychotherapist and Buddhist practitioner David Altman.

Whether we like it or not, but from time to time we all get hung up on negative thoughts. The inner voice suddenly begins to repeat to us that we are not smart enough, successful or should become so and such ..

Attempts to escape from these thoughts or deny them take too much energy. The mental war with them can be waged indefinitely, but in the end they will return, becoming even more unpleasant and intrusive.

The psychotherapist and in the past Buddhist monk Donald Altman wrote several bestsellers, in which it helps to use the oriental practices of awareness in working with the most common problems that we are faced with, people of the Western.

In particular, he proposes to apply the strategy of “good old Jiu-Jitsu” and turn negative thoughts upside down with the help of a simple action. This mental exercise can be called one word – gratitude.

“If you are sleeping from this word, let me bring these research that may surprise you,” writes Altman.

This study showed that the regular practice of gratitude is very effective and leads to the following results:

the level of satisfaction of life is increased,
progress is observed in achieving personal goals,
the level of stress is reduced, the depressed mood becomes less pronounced,
In young people, attentiveness, enthusiasm, perseverance and the ability to concentrate increase,
It becomes easier to maintain social contacts, the readiness to help and support others increases,
The focus of attention and measurement of success is transferred from material to spiritual values, the level of envy of others is reduced,
A good mood lasts longer, a sense of connection with other people arises, a look

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at life becomes more optimistic,
In patients with neuromuscular diseases, the quality and duration of sleep improve.

Jerry’s story

Altman calls all these results only the tip of the iceberg. Talking about the positive consequences of the practice of gratitude, the therapist gives the example of his client, Jerry.

Jerry had a difficult family situation: his grandfather regularly fell into psychiatric hospitals, and his mother was diagnosed with acute depression. This could not but affect Jerry’s emotions and a categorical description of myself: “I have a genetic tendency to depression, and I will not lead anything with this”.

The psychotherapist suggested that Jerry daily practice of gratitude, and after a while both noted significant positive changes in the mind and in the life of a man, which in the end became the cornerstone of changes in his perception and attitude to the events of life.

Altman recalls the day when his client said: “Yes, I have depressive periods, but I know how to cope with them using the practice of gratitude”. In these words there was much more confidence and optimism than before, and such a positive dynamics became possible largely due to acquired gratitude skills.

The practice of conscious attention

The practice of gratitude trains us attention, and in a very specific way. For example, we often focus on the fact that in our life it is missed or goes wrong, we compare ourselves with the rest. But in our power to turn attention towards the good and beautiful that is happening to us or what surrounds us.

Why is it so important? Noting what you can be grateful for, we cultivate a different approach to life and various situations. In turn, this not only changes the direction of thought and behavior, but also helps to form a supportive, life -affirming habit of the future.

Stay here and now

We are used to spending a lot of time in expectations-to wander around the Internet, watch sports programs, entertainment TV shows and so on. Gratitude literally catapult us at the moment, because it needs active involvement. We just need to be in the present moment in order to feel what we can say thanks.

This gives a sensation of a stronger connection with reality and an optimistic view of the result of our actions. Gratitude helps to gain stability, because we focus on positive moments.

Three simple ways to practice gratitude

Those who are interested in this practice, Donald Altman gives quite specific recommendations.

1. Realize and formulate right now, for which you are grateful. For example: “I am grateful for _____, because _____”. Thinking through the reasons for gratitude helps to plunge deeper into this topic.

2. Make a list of your thanks during the day. Get a mug with the inscription “Gratitude” and put a coin there for every awareness of this feeling. Or write a few words on a small piece of paper about what you want to say thank you. At the end of the week, check the piggy bank and notice how much thanks you have accumulated.

3. Divide your feelings with others. Tell them about practice and what you are ready to thank this day. This is a great way to strengthen communication with others.

Try to do this for a week, but do not repeat the same gratitude on different days. Direct your conscious attention in the positive direction, and you will see how much in your life is that you want to say thanks.

! Without a column

How to stop the flow of negative thoughts

Jerry’s story

The practice of conscious attention

Stay here and now

Three simple ways to practice gratitude

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