Eliminating Negative Thoughts

8/6/2019 Eliminating Negative Thoughts

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BANISHINGNEGATIVE

THOUGHTS

By Avinoam Lerner


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What is a Negative Thought?

Any thought associated with un-constructive or unpleasant emotional states (such as anger,

anxiety, depression, futility, pessimism, etc.)

How do negative thoughts feel in the body?


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Characteristics

Automatic - they just pop into your headwithout any effort on your part.

Distorted - they do not fit all of the facts.

Unhelpful they stop you from getting

what you want out of life.Plausible - you accept them as facts, andit does not occur to you to question them.


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Categories of Negative Thoughts

Assuming

Over GeneralizingShoulds

Labeling

It's all or nothing!

Believing what you feel


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Where Do They Come From?

They often arise when we are living with:

stress and anxiety

Depression

low self-esteem

self-hate


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The Conditioning Process:

Suggestions Beliefs Attitude Behavior SuccessFailure


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Inner Critic VS Inner Ally

The inner-critic is the voice in your head, whichconstantly evaluate everything that you dowhile at the same time reminding you of your faults, failings and weaknesses.

Whether this is a silent monolog or one youhear in your own voice, the voice of your parents, teachers and friends or even as asimple mental image, it has the power to wipeout your self-esteem.


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Focus on a tiny part of an experiencewhich is negative, use that as the memory

Focus on overall experience, evaluate,find the good

Focus on what you did wrong Focus on lessons learned, achievements

Perfect memory of negative experiences Terrible memory of positive experiences

Picks up sayings and ideas from theoutside, never evaluates, and repeats

Evaluates everything, allows the positivethrough and ignores most else

Has no faith, no goals, sets up for failure Faith, trust in self, goals, looks ahead

Feeds you weakness Feeds you strength

Makes you think everyone is criticizingyou and evaluating you constantly

Knows everyone is too busy listening totheir inner-critic to focus on your faults

Inner-Critic Inner-Ally


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Banishing Negative Thoughts

Decide - to feel good, no secondary gains

The Whole Picture - See things as they are

Focus - Every dark cloud has a silver lining

Self Talk - change what you say to yourself


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A Wise Quote

Life is not about waiting for the

storms to passits about learninghow to dance in the rain.

~ Anonymous


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5 Ways to Cut Down NT

1. First you have to perceive it. Listen toyour inner voice (self-talk). If its negative,

turn it around.


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2. Replace the negative voice with a positiveone.

Instead of that jerk cut in frontof me, what an idiot!

replace it with: He must reallybe in a hurry, maybe there issome personal emergency,Im glad I saw him and myreflexes are good.


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3. Remove non-positive words or phrasesfrom your vocabulary, such as I cant, or

I hate, or Im pissed off.

Remember the old saying,if you cant say somethinggood, dont say anythingat all


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4. Reward yourself!When you do something positive, reflect

on the positive ways it made a difference.

Give Yourself permission to

feel good about your actions.


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5. Have someone to talk to who can upliftyour spirit and inspire you. Choose your

company wisely.

Yes, a support -structure is very important.


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Other Self-Help Techniques

Hypnotherapy Use self-hypnosisrecordings

Emotional Freedom Technique (EFT)

Neurolinguistic Programming (NLP)


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USEFUL BOOKS TO READ

Overcoming Low Self-Esteem : A Self-Help Guide usingCognitive-BehaviouralTechniques by Melanie Fennell (Constable &Robinson, 1999)

Creating Self-Esteem : A Practical Guide to Realizing Your TrueWorth by Lynda Field (Vermilion, 2001)

The Achilles Syndrome : Overcoming the Secret Fear of Failure byPetruska Clarkson (Element Books Ltd., 1994)

There Is Nothing Wrong With You : Going Beyond Self-Hate byCheri Huber (Keep It Simple Books, 2001)

Feel The Fear and Do It Anyway : How to Turn Your Fear andIndecision into confidence and Action By Susan Jeffers (Rider and Co.,1997)


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Schedule Your FREE Consultation

Call: 617 - 564 - 0707

Email: [email protected]

Visit: www.AvinoamLerner.com

Thank you,Avinoam Lerner

Eliminating Negative Thoughts

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