“I should have”, “I am too this”, “not enough that”, “I am not able”. The litany of limiting beliefs and Negative thoughts that cross the mind is sometimes so deafening that it paralyzes and prevents one from moving forward. Gradually freeing yourself from these mental ruminations which are only purely seen by the mind is imperative in order to feel better. Because by letting yourself be too locked into these repetitive toxic thought systems, you increase your level of anxiety, you expose yourself to a risk of depressive disorders, or even worse, a risk of pathologies such as cardiovascular and inflammatory diseases, points out Erwan Deveze, consultant in neuroscience, in his book “24 hrs in your brain” (Larousse editions). How to free yourself from the yoke of negative thoughts? The expert gives some avenues to explore in his daily life.
Acknowledge your toxic thoughts
The first step in “exorcising” these mental ruminations is to identify them when they arise. When one of these thoughts comes up, ask yourself these questions: “Why did I say that?” “Why did I act like this?” “Why am I repeating behaviors that are ultimately harmful to me?”
By recognizing these thought habits, “you will be able to act on them by the action of your reason located at the level of your prefrontal cortex”, specifies Erwan Deveze.
Relieve guilt
This tendency to feel guilty and to see things in black is natural, reminds our expert: “The bias of negativity is the result of a cerebral wiring inherited from several million years! Being bothered by various concerns is thus the rule and not the exception, no need to find you null or abnormal for that “. It is essential to be aware of it to be relieved of all these toxic thoughts. try the exercise of positive reframing pto change your perception.
Meditate
Mindfulness meditation is a good way to come to terms with your thoughts and feelings without judging them or letting them overwhelm them. Regular practice helps the mind to regain control of its emotional ruminations and to distance them better. Try for example surfing your thoughts exercise
(Also read our article: Mindfulness meditation to live less stressed)
Work on self-esteem
Without realizing it, these mental ruminations can affect self-esteem. “The knowledge of the basic cerebral mechanisms makes it possible to limit the toxicity of negative thoughts, by promoting greater kindness to oneself“, points out Erwan Deveze. Accept who you are, with your qualities and your faults. You do your best and it is already great! To learn to value yourself, you can for example practice to the art of self-praise.
Show discernment
Ruminations prevent you from discerning what is good for you and locks in a sterile vicious cycle. To break out of these thought patterns, focus your thoughts on finding positive active solutions instead. “Avoid those who lock you up in reproaches, regrets or resentments towards yourself or towards those around you”, further advises the consultant in neuroscience.
Thanks to Erwan Deveze, author of 24 h in your brain (Larousse editions). www.neuroperformance.fr
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