Cognitive Behavioural Therapy was made for pretty much this exact reason. But if that’s too open-ended, here’s a specific technique that’s worked for me:
The Technique
Identify a specific recurring bad thought. Each day keep a running count of each time that thought pops in your head. Do that for a few weeks and compare trends.
You have to keep an accurate count of the thoughts for this to work. I use a daily index card, but you could do a journal or an app or something. Do not try to keep running count in your head.
Example: Every time I think “Nobody will ever enjoy my art” I make a mark on an index card. At the end of the week, I add them up and compare to the previous week.
Why Bother?
Over a long term, you’ll probably notice that your daily count decreases. Over the short term, it may increase for a few days because you’re starting a new technique that specifically looks at the thought.
Keeping a count like this works for negative thoughts, bad habits, and probably a bunch of other behaviours. For instance, if you’re trying to eat better then counting calories has been shown to decrease your over-consumption even if you don’t intend to change your diet. It’s like a magic trick.
Next Steps
If this worked for you, this is an awesome and easy way to help with your mental health. If it doesn’t vibe with you, that’s okay, there’s going to be something else out there you can try.
This technique is also a gateway towards the broader lessons of Cognitive Behavioural Therapy. While it’s recommended that you start with a therapist, CBT is largely self-directed - you can begin with little or no cost using online resources. If you’re in distress, especially about recurring thoughts, I strongly encourage you to learn more about it. I believe it has literally saved my life.
A lot of the time, people feel bad and they don’t know why they feel bad. A technique like this helps people learn to be more introspective, and mindful of what’s actually going on in your head.
Wishing you the best - I hope something works for you
Cognitive Behavioural Therapy was made for pretty much this exact reason. But if that’s too open-ended, here’s a specific technique that’s worked for me:
The Technique
Identify a specific recurring bad thought. Each day keep a running count of each time that thought pops in your head. Do that for a few weeks and compare trends.
You have to keep an accurate count of the thoughts for this to work. I use a daily index card, but you could do a journal or an app or something. Do not try to keep running count in your head.
Example: Every time I think “Nobody will ever enjoy my art” I make a mark on an index card. At the end of the week, I add them up and compare to the previous week.
Why Bother?
Over a long term, you’ll probably notice that your daily count decreases. Over the short term, it may increase for a few days because you’re starting a new technique that specifically looks at the thought.
Keeping a count like this works for negative thoughts, bad habits, and probably a bunch of other behaviours. For instance, if you’re trying to eat better then counting calories has been shown to decrease your over-consumption even if you don’t intend to change your diet. It’s like a magic trick.
Next Steps
If this worked for you, this is an awesome and easy way to help with your mental health. If it doesn’t vibe with you, that’s okay, there’s going to be something else out there you can try.
This technique is also a gateway towards the broader lessons of Cognitive Behavioural Therapy. While it’s recommended that you start with a therapist, CBT is largely self-directed - you can begin with little or no cost using online resources. If you’re in distress, especially about recurring thoughts, I strongly encourage you to learn more about it. I believe it has literally saved my life.
A lot of the time, people feel bad and they don’t know why they feel bad. A technique like this helps people learn to be more introspective, and mindful of what’s actually going on in your head.
Wishing you the best - I hope something works for you