If certain thoughts or memories make you sad or anxious, look for an outlet to distract yourself. A diversion allows you to take your mind off the negative things that upset you. Everyone has their own concerns that they wouldn't want to think about. However, they can sometimes result from severe mood disorders, such as anxiety, depression, or post-traumatic stress. Keep in mind that often the only way to put the most traumatizing thoughts or events (such as violence, tragic accidents, mental disorders, etc.) behind you is to consult a mental health professional. You can trace the cause of unnecessary and negative thoughts by learning to analyze them.
Steps
Method 1 of 5: Lighten the Mind
Step 1. Keep a journal
One of the reasons why it's hard to stop thinking about something is because we continually strive to get it out of our minds. Unfortunately, in this way we accentuate the problem by fostering unnecessary feelings, such as guilt or shame ("why can't I stop thinking about it?"). Keep a mental health journal to have a space where you can explore feelings and thoughts, even those that cause you anxiety or sadness.
- A diary allows you to identify everything that animates your interiority, giving it a space to stay. Describe the things you don't want to think about every time they take over. Put them in black and white, then close the notebook and dedicate yourself to something else.
- Try to reflect on the moment your thoughts started. What triggered them? What is the context in which they were born? Do they compromise your daily life?
- A journal can improve mental balance by relieving symptoms associated with anxiety and depression. By noting your thoughts, you also have the opportunity to plumb the psychic processes from which they arise and understand the triggers.
- Writing unwanted thoughts in a journal can bring repressed memories to the surface. If you have suffered a lot of violence or had a difficult childhood, use this method with the help of a psychotherapist.
Step 2. Stop ruminating
Avoid fussing over the same issues, otherwise you risk fueling negative thoughts and worries. If you feel the need to distract yourself from your obsessions, you probably tend to ruminate. In this case, you need to get rid of this habit because it can promote the onset of a real depression. Here are some ways to get off the train of nagging thoughts:
- Find other ways to boost your self-esteem. Maybe you are obsessed with a defect because you perceive it as a fundamental element on which your image and your identity rests. So, put the emphasis on other areas in which you show that you have skills and strengths. That way, you won't see every single criticism (of others or of yourself) as a personal mortification.
- Solve problems gradually. If you start mulling over a problem, do something about it. It may seem insurmountable at first, but if you simplify it into smaller steps, you can begin to decipher one piece at a time and it will stop getting discouraged.
- Forget too high expectations and too rigid standards. Some people always expect perfection or 100% effort from themselves and others. They are unreasonable and unattainable predictions that prevent you from adequately coping with life's challenges. In these cases, you may begin to get discouraged or nervous when your standards are not met. Change your perspective so that you have more sustainable expectations for yourself and others. Remember that we are all human and, as such, imperfect.
Step 3. Practice mindful meditation
Full consciousness, or mindfulness, allows you to be aware of the present and, therefore, benefit from the surrounding reality. The idea that follows is to slow down thoughts and be aware of the worries that take over.
- If you are a beginner, choose a quiet place, away from distractions. Sit comfortably on a chair or cushion on the floor. Cross your legs (if you get on the floor). Keep your back straight and place your hands on your legs. Breathe deeply, taking air from your nose and pushing it out of your mouth. Just focus on the breath. If something is distracting you, acknowledge it and bring your attention back to where you distracted it, which is the breath.
- The first few times, try to practice 5-10 minutes of mindful meditation before prolonging the sessions.
- Some mindful meditation techniques encourage you to focus only on your breath, while others allow you to recognize the thoughts that are going through your mind. To determine which one is best for your needs, research the topic on the Internet.
Step 4. Apply awareness to all your activities
Practiced regularly, mindfulness is an excellent way to stay grounded in the present and avoid getting lost in negative thoughts. It is also a very effective tool against obsessions and is able to free the mind from distressing worries or perplexities.
- When you wake up in the morning, breathe deeply. Do some light stretching exercises and think about how each movement is perceived by the muscles and joints of the body. Drink a glass of water and pay attention to the temperature, texture and sensations it stimulates in the throat. Focus this way on each daily activity: when you shower, brush your teeth, eat, drive, work, etc.
- Go about your daily activities without making judgments about what you are doing and avoid traveling with your mind. If you happen to get distracted, bring your attention back to your affairs and reflect on how you perceive them physically, through the five senses.
Method 2 of 5: Be Creative
Step 1. Write, draw or paint
Use your hands and your imagination to create something out of nothing. Creativity improves the mood and stimulates positive feelings in relation to the way you spend your time. Additionally, some research suggests that it can improve cognitive flexibility and problem-solving ability. Therefore, by exercising your creativity, you can actually find solutions to the most nagging concerns.
Step 2. Kitchen
If you like cooking, cooking is an excellent way to distract yourself from unpleasant thoughts. By preparing something to eat, you will feel gratified and build self-confidence. Plus, you can make the people you love happy by cooking your own treats for them.
However, be careful not to turn this activity into harmful behavior that sees food as a form of comfort or distraction from the most upsetting thoughts. Invite other people to cook with you to reduce the risk of indulging in emotional hunger and having a hand to wash the dishes
Step 3. Try the puzzles
Puzzles are often used in educational therapy because they require concentration, patience and creativity. They can be useful against inattention, disorganized thoughts and lack of stimuli. For this reason, they are also a great temporary distraction because they force you to think about solving the puzzle.
- Find an enjoyable puzzle that can keep you focused. Crosswords and Sudoku puzzles are very common and available everywhere.
- You could also try a jigsaw puzzle if you like to put the pieces together. You will feel gratified as you see it come together.
- Many smartphone apps and websites contain games and puzzles, so you can take this healthy distraction wherever you go.
Method 3 of 5: Distract yourself with Some Forms of Entertainment
Step 1. Watch TV or DVD or search for some memes
Humor is a great way to distract yourself from negative thoughts or memories. Memes are perfect for making you laugh and get back in a good mood. Go to Instagram and type "#meme" to find an account with your favorite comedy.
- Don't forget that excessive use of TV leads to a sedentary lifestyle that shortens life and promotes obesity.
- Avoid snacking while watching TV because you run the risk of compulsive eating and make the situation even worse.
- Find a compromise between the time you spend in front of the TV and the time you dedicate to physical activity, perhaps walking on the treadmill or using the elliptical while watching your favorite shows. In the absence of these exercise equipment, all you need to do is practice a series of exercises during commercials or roughly every 15-20 minutes.
Step 2. Listen to the music
Music has always been a means of communication for man, ever since he learned how to produce it. Also, according to some research, it helps reduce stress and promotes relaxation.
- Songs with around 60 beats per minute stimulate your brain waves to synchronize at this rhythm, allowing you to enter a state of relaxation.
- While only "slow" music, such as classical, jazz or new age, is thought to be relaxing, new research suggests otherwise. A recent study has shown that "more extreme metal music" is able to mitigate anger, promote positive feelings and even encourage inspiration. In any case, what matters most is to opt for your favorite genre. Listen to the music you like, with which you can get in perfect harmony.
Step 3. Browse the Internet
Moderate computer use can distract you and be relaxing. When online, you can play games, shop windows of clothes and accessories, meet old friends on social networks, read interesting articles related to your favorite topics or write some wikiHow articles. Check how much time you spend in front of the computer.
According to some research, it is potentially harmful for children to spend more than two hours in front of the screen because they risk gaining weight, having problems with aggression and suffering from sleep disorders. So, try to alternate browsing the Internet with other activities, such as hanging out with friends or family or going out
Step 4. Read
Find an interesting novel, comic, or magazine. Reading offers you an escape from everyday life, allowing you to fuel your creativity and imagination. In addition, it improves cognitive abilities and language properties.
Choose a light or fun genre rather than distressing, otherwise you risk falling back into the thoughts you are trying to avoid
Method 4 of 5: Exercise
Step 1. Go to the gym
Exercise can relieve anxiety and stress because it stimulates the production of endorphins, the natural hormones that improve mood. Studies have shown that people "feel better" after just a single session of moderate aerobic training. So, next time you feel the need to distract yourself from something you don't want to think about, put on your trainers and go for a run or hit the gym to do some weight lifting.
Step 2. Go gardening
Plant a sapling, work in your garden or grow your own flower beds. Gardening offers three benefits. First, being outdoors can foster positive feelings and reduce stress. Secondly, the physical effort required to take care of the plants allows you to produce endorphins (the feel-good hormones) and fight obesity. Finally, by growing spices and vegetables, you will save money and you will be able to follow a healthy and balanced diet.
Step 3. Take a warm shower or bath
According to some research, a hot shower helps reduce anxiety. Simply warming up physically promotes a sense of relaxation and even a greater predisposition to social relationships. Focus on the sensations you feel in the shower or bath, such as water on your skin and the heat around you. Breath deeply. Transform this experience into an exercise of full consciousness by perceiving and savoring the most pleasant sensations.
Try adding a few drops of lavender oil to the water to feel more positive and relaxed
Method 5 of 5: Being with Others
Step 1. Talk to a friend or family member
Whether they are near or far, you can call friends and family whenever you feel the need for a positive and healthy distraction from the most destructive thoughts. You can also let them know that you are calling to take their mind off a certain problem so that they don't bring it up unwittingly.
- If friends, parents, siblings, or other loved ones live nearby, invite them out. Plan a trip together, watch a movie, go bowling, go swimming or pursue a hobby.
- Time spent with others not only makes you happy, it can also extend your life expectancy. Scientists currently compare loneliness to smoking - it can be harmful to both mental and physical health.
Step 2. Play with your furry friend
When friends or family aren't available, pets are a great form of distraction. Dogs and cats, in particular, are able to relieve depression and extend life expectancy. Also, if you take the dog to the park, you can get around by taking a nice walk or throwing the Frisbee.
Step 3. Volunteer
Offer your help to those who need it. Put your skills and your time at the disposal of a noble cause. In this way, not only will you get distracted, but you will also realize that there are people less fortunate than you, animals that need a hand and an environment that you can help improve.
Volunteering also has numerous health benefits. It can ward off loneliness and depression, as well as connect you with the community you live in. Research shows that those who volunteer out of true altruism (meaning to help others instead of helping themselves) live longer
Advice
Surround yourself with positive people and have hobbies you enjoy to take your mind off things you don't want to think about
Warnings
- If you engage in bad behaviors to distract yourself from a thought, such as compulsive eating, alcohol use, or drugs, consult a mental health professional: they can help you develop healthier coping strategies so that you can truly deal with the most destructive thoughts. or stressors.
- Intrusive and repetitive thoughts can be a reflection of obsessive-compulsive disorder-dependent obsessions. In addition to compulsive behaviors (such as rituals and repeatedly checking something), obsessive-compulsive disorder is also characterized by obsessions, including excessive worry, distress, and fear. If these symptoms describe the situation you are in, consult a mental health professional.
