How to pump an internal dialogue, free from negativity and become more successful

Educational Program A Life / by admin / December 19, 2019

What is the internal dialogue

Each of us has in his head is spinning a film based on his own life. Frames are replaced by memories illustrations future. Scraps songs mixed with fragments conversations and advertising slogans. Psychologists call this internal dialogue or self-talk.

average speedThe Rate of Inner Speech internal dialogue - 4000 words per minute. It is about 20 times faster than the spoken word.

Imagine enabled in order to background television. For everyday activities it is easy to overlook the film ended and the screen are pouring news about disasters, epidemics and terrorist attacks. With internal dialogue is the same story. If you leave it unattended, very soon, you can catch yourself on painful memories or fears.

These thoughts eventually deformed emotions, actions and habits.

Why control it

on negative thoughts is the concentration of cortisol release ofHow to trick your brain for happiness - a stress hormone. It destroys neurons in the hippocampus - part of the brain responsible for forming new memories. So we are stuck in a bygone situations and experience them over and over again.

instagram viewer

Negative thoughts - harbingers of negative emotions: sadness, anger, and anxiety. scientists have identifiedUsing executive control training to suppress amygdala reactivity to aversive informationThat can be selectively switched emotions. To do this, you must control the thoughts.

Control of thought does not guarantee instant and absolute happiness, but it is a huge step on the way to it.

The power of positive thinking - is not just irritating of all clichés, this description is a real phenomenon. The removal of negative thoughts reduces activity in the amygdala. This area of the brain responsible for strong emotions, including sadness and dismay. Pleasant same thoughts increase the activity in the frontal cortex, responsible for emotional regulation.

Clearing the mind of unnecessary thoughts allows you to choose which emotions to feel. You get peace of mind. So, courage, and a lot of energy for new achievements, fresh solutions for stagnant situations and the freedom to act not according to the old pattern, and of their own accord.

How to make a positive inner dialogue

1. Reduce the amount of incoming information to the brain

When you read and see more than able to digest in mind brewed toxic compote of disparate facts. Unsubscribe from unnecessary newsletters, stop flipping a tape of social networks. Instead of surfing the Internet all be engaged in active work. Sports, cleaning, cooking, digging trenches - to your taste. This will help to focus on the present moment. So, stop thinking about what is not.

2. Use DES technique

Sometimes you do not is aware of the existence of the internal dialogue. Hence they can not be controlled. DES (Descriptive Experience Sampling) - a methodThe Descriptive Experience Sampling methodDesigned to draw your attention to your own thoughts. And become one step closer to their control.

Set your phone alarm clock 3-4 casual day or ask a friend. Let signals are repeated at different times of the day during the week. It is important that you do not expect: it can distort your thinking and the whole experiment. As soon as you hear a tone, then write down what they think at this moment.

3. Write in the morning

First thing each morning filled by hand three sheets of A4. Write anything without censorship or commas. If you do not know what to write, and write until there are thoughts.

Such "morning pages" will play the role of sewage for the brain. Mental trash, spitting on paper, will not be so intrusive during the day.

Three weeks later, not earlier, read the writing. You will find that thoughts tram ride on the same rails. Sometimes this lack of awareness for a serious jump in the mental development of culture.

4. Change the negative formulation of the challenges

When you notice a negative thought, even momentary, stop yourself. Dare to rephrase it as a challenge. Do not worry about being late, and think about how to make it. Instead of grumbling, "I hate working in a team with this idiot," ask yourself, "How can I work with this person better," I wanted to scold or to call himself for a mistake? It is better to think about what actions make you competent. You certainly control what others say. So keep track of replicas, converts to himself.

The first results will be available in a week. A month wait for a powerful shift of perception for the better.

5. develop a reflex

Put money into the hands of gum or rubber bracelet. Every time should let themselves for unpleasant thoughts or self-pity, pull the rubber band and let go abruptly. PLUNK! If this exercise is fair, in the afternoon of the first day will be the wrist ache. But after two or three weeks, you will be much more comfortable alone with my thoughts.

6. Proceed without fanaticism

The desperate desire for eternal positive delivers pain. If you want to suffer a little - to your health! The main thing - do not reproach yourself for being stuck on sad thoughts. Give yourself permission to not worry about what you sadly. Negative internal dialogue begins to dissolve itself.

Thoughts form the state and act intention. Help or hinder a move to goals. Manage your internal dialogue! Otherwise, they will control the media and retailers of vacuum cleaners.

It is not easy to program yourself to new mental habits, but the effect is worth it. Choose your two or three techniques and practice them 20 days. You'll be surprised at how radically cleanse your mental space and improve well-being.