How to free yourself from the influence of negative thoughts: “Radio” exercise from the psychologist of the “Unbreakable Mom”
We can’t control our thoughts, but we can learn not to suffer from them, not to let them affect our state, relationships, and quality of life by using distancing techniques. Tetyana Khomenko, a psychologist with the Masha Foundation’s Unbreakable Mom project, told us about one of them.
For the past 14 months, we have all been living in stress and anxiety. As a result, we may have negative, anxious thoughts that consume a lot of time and energy.
“When your mood changes and you feel that your emotional state has worsened, ask yourself: “What was I thinking about at that moment?”, “What was going through my mind?”, “Is it useful for me to think about it?”, advises Tetiana Khomenko, a psychologist with the Masha Foundation’s Unbreakable Mom project.
Masha Tetyana Khomenko Foundation
So, you have identified and “caught” a negative opinion. Now it’s time to distance yourself from her.
“The Radio distancing technique will help you cope with unhealthy thoughts,” explains Tetiana Khomenko, “Imagine that you have a radio in your room or car that is designed to ruin your mood, prevent you from having a good day, etc. This radio constantly broadcasts negative information about you, other people, or the world around you. What would you do with this radio? Yes! I would turn it off or switch to a different wave.”
First of all, name your radio. For example, Radio Negativna Hvilya, Neduzhda, Zhuzhka, Zuzhka, Zabutka, etc. When we notice something and give it a name, it significantly increases our chances of influencing it.
It is important that distancing is not an avoidance of thoughts, because it leads to their intensification and requires additional strength to avoid thinking about them. Because in order not to think about something, you have to think about it. Therefore, the Radio technique has a clear structure that helps to truly distance oneself, rather than avoid or displace unhelpful thoughts.
Three stages of the Radio technique:
- Realization: “Ah, it’s you, Radio Failure.”
- Ignoring: “Go away, I’m not listening to you”
- Returning to the “here and now,” focusing on something useful, enjoyable, or important.
Masha Radio Foundation
New experiences do not form quickly, and negative thoughts can return. So every time you have an anxious thought, you should repeat the Radio technique.
Photo: press service
