7 mënyrat si t’i largoni mendimet negative
Mëso si të mbushesh me mendime pozitive dhe të si mposhtësh ato negative.
Shumë nga ne harxhojmë shumë kohë brenda mendjes tonë – duke u shqetësuar rreth të ardhmes, duke i rishkruar në mendje ngjarjet e të shkuarës, dhe zakonisht duke u përqendruar në pjesët e jetës, të cilat na lënë të pakënaqur. Mendimet e zakonshme, ato negative, apo ato të padëshiruara mund të të ndalojnë të kesh kënaqësi prej eksperiencave aktuale, të të shpërqendrojnë ty nga fokusimi në atë çfarë është e rëndësishme, dhe të shterojnë energjitë e tua. Ato mund të të bëjnë të ndihesh në ankth ose depresiv. Lajmi i mirë është se me praktikë të përkushtuar, mund të zëvendësoni modelet e të menduarit negativ me mendime, të cilat në fakt të ndihmojnë. Kjo mund të bëjë një ndryshim të madh në lumturinë dhe rehatinë tuaj të përditshme.Provo këto 7 mënyra për të mposhtur (ose zvogëluar) mendimet e tua negative:
1. Njihni shtrembërimet e mendimit. Mendjet tona kanë mënyra të zgjuara dhe këmbëngulëse, për të na bindur për diçka që nuk është në fakt e vërtetë. Këto mendime të pasakta përforcojnë të menduarin negativ. Nëse ju mund t’i njihni ato, atëherë mund të mësoni t’i sfidoni. Ja cilat janë katër shtrembërimet e zakonshme të mendimeve: Të menduarit Bardh e Zi. Duke e parë gjithçka në njërën formë ose në tjetrën, pa ndonjë formë të mesme. Personalizimi. Të pretendosh se ti duhet të fajësohesh për diçka që shkon gabim, është si të mendosh për dikë që nuk të buzëqeshi, për arsye se ti ke bërë diçka për ta mërzitur atë person. (Ka më shumë të ngjarë që ai person është duke pasur një ditë të keqe, dhe humori i tij ose i saj nuk ka fare të bëjë me ty). Të menduarit e Filtruar. Kur ti zgjedh të shikosh vetëm anën negative të një situate. Katastrofizimi. Kur supozon se më e keqja e mundshme ka për të ndodhur.
2. Sfidoni mendimet negative. Sa herë që keni një mendim të shtrembëruar, ndaloni dhe vlerësoni nëse është i saktë. Mendoni se si do të përgjigjeshit, nëse një shoqe do fliste rreth vetes së saj në atë mënyrë. Juve ndoshta do të ofronit një kundërshtim të fortë, ndaj pikëpamjes negative të saj. Aplikoni të njëjtën logjikë ndaj mendimeve tuaja. Pyeteni veten nëse jeni duke supozuar se më e keqja do të ndodhë, ose duke e fajësuar veten për diçka që nuk ka shkuar në mënyrën që do të dëshironit. Pastaj mendoni rreth rezultateve të tjera të mundshme, ose arsyeve që diçka doli ndryshe nga sa kishit shpresuar.
3. Bëni pushim prej mendimeve negative. Është e mundur të mësosh se si të ndahesh nga mendimet negative. Një mënyrë për ta bërë këtë është t’i lejosh vetes një sasi të caktuar kohe (ndoshta pesë minuta), që të “merresh” me mendimin. Pastaj bëni pushim nga të fokusuarit në atë mendim dhe vazhdoni, ecni përpara me ditën tuaj.
4. Çlironi gjykimin. Ne të gjithë gjykojmë veten dhe të tjerët, zakonisht në mënyrë të pandërgjegjshme. Duke e krahasuar veten tonë në mënyrë konstante me njerëzit e tjerë, ose duke e krahasuar jetën tonë me ndonjë ideal, i shkaktojmë vetes pakënaqësi. Kur ti je në gjendje ta braktisësh gjykimin (jo e lehtë, por e mundshme), atëherë do të ndihesh më shumë rehat. Disa mënyra për të bërë pak pushim nga mendimet gjykuese, përfshijnë njohjen e reagimit tënd, duke e vënë re atë, dhe pastaj duke e lënë të lirë. Një tjetër teknikë ndihmuese është të “gjykosh pozitivisht” Kur ju vini re se jeni duke e gjykuar negativisht një person, veten tuaj, ose një situatë, kërkoni tek këto, edhe një cilësi pozitive.
5. Praktikoni mirënjohjen. Kërkimet tregojnë se ndjesia e mirënjohjes ka një ndikim të madh në nivelet tuaja të pozitivitetit dhe të lumturisë. Madje edhe kur ju jeni duke përjetuar një kohë sfiduese në jetën tuaj, ju mund të gjeni gjëra (madje gjëra të vogla), për të cilat të jeni mirënjohës. Nëse vë re gjërat që po shkojnë mirë dhe të cilat të bëjnë të ndihesh i/e lumtur, atëherë do të mbahesh vazhdimisht në kontakt me ato. Mbajtja e një “ditari” mirënjohjeje, si dhe të shkruarit pak gjëra në të çdo ditë, është një mënyrë e lehtë dhe efektive për ta bërë këtë.
6. Përqendrohu në forcat e tua. Është në natyrën njerëzore për të jetuar me negativen dhe të mos e vërejë re pozitiven. Sa më shumë që e praktikoni fokusimin në forcat tuaja, dhe kur nuk jeton me gabimet që ke bërë, aq më e lehtë do të jetë të ndihesh pozitiv rreth vetes, apo dhe për drejtimin që jeta jote është duke marrë. Nëse e gjen veten duke menduar gjëra jo të mira rreth personalitetit ose veprimeve të tua, ndalo një moment për të menduar rreth diçkaje që ti pëlqen tek vetja jote.
7. Kërkoni mbështetje profesionale nëse jeni i/e paaftë të menaxhoni mendimet tuaja ose nëse gjeni se ato janë duke ndërhyrë në aftësinë tuaj për të realizuar detyrat tuaja të përditshme, ose për të gëzuar jetën. Këshillimi dhe terapia mund të të ndihmojnë, nëse jeta jote ndryshon, që të zvogëlosh vuajtjen emocionale dhe të provosh rritje të vetvetes.
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