Posted by: Frank Walker LMFT | December 11, 2015

Reduce Negative Thoughts

reduce negative thoughts


Reducing Negative thought Patterns/Habits

  1. Focused distraction.

Do something that takes your mind off your circumstance.

Go for a walk, exercise, bake a cake, fold laundry or read a book. The point is to do some deliberate activity that takes concentration and takes your thoughts away from what you’re worried about.

Getting away from the stress if just for a few moments will help you get some distance and perspective on your situation.

  1. Avoid Stress.

If you can don’t add more stress to the situation. Stress sometimes attracts more stress.

Stay calm, step away and try not to let little distractions become big hassles. Don’t become a stress magnet.

  1. Postpone until later.

You don’t have the time right now to worry about it. So put the worry off until you can really think things through. Set aside worry time and only worry during that time. Sometimes just the act of putting off your worry helps in working things out. Write a quick note to yourself about the problem and get on with the things you need to do. Save it for later when you have the time.

When you do have the time, sit down, relax, fix a cup of your favorite beverage and think your problems through.

  1. Paradoxical exposure.

Think up a worst case scenario for your problem. More than likely the worst thing that you think will happen just won’t happen. The world will not end, your dog won’t leave you and a meteor will not hit your house. More than likely you will survive and life will go on.

The worst that could happen probably won’t happen.

You may just have to live with the problem. It sounds cold, but sometimes things are just the way they are. Accepting the reality of the situation can be liberating. If that’s the way it is then why worry about it?


The prayer goes like this:

“Lord, grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.”

There are a number of meditation practices. They all come down to calming your mind, spirit and body.

You can do this with spiritual prayer, calming music and repeated positive affirmations. The point is to calm yourself.

  1. Self affirmation.

You are not the problem. The problem is the problem. You are a unique person with special abilities and talents. Make a list of what you are good at, your talents and accomplishments.

Can’t do it? Then ask someone to help you make a list. Brag a little about who you are. Acknowledge that you have a worth and value. Memorize the list and use it to combat your worries and fears.

  1. Write about it.

Many times just the act of putting things down on paper helps you to focus on what you are worried about and to eliminate all the noise that distracts from the problem.

Seeing it written down in black and white helps you to define and get some control of the situation. It is there on the paper not floating around like a storm cloud in your mind. Once you put it down in words then you can come up with a plan of action to deal with it.



 You might need help putting this all into practice. Let me help. @


Frank J Walker LMFT

1617 Main Street

Cambria, Ca. 93428


Frank’s books are available @


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