5 Techniques for Managing Persistent Negative Thinking and Doubts

Almost everybody deals with anxiety, stress and mild depression. Using a few specific tools, we can have an easier time managing these. Here is a list of five techniques you can use to help manage your most persistent fears and everyday anxieties.

1) Sometimes we get stressed out when everything happens all at once. We may not even want to get out of bed. When this happens, we should try to find something to do for a few minutes to get our minds off the problem. Take a deep breath of fresh air while on a short walk, listen to some music, or do an activity that will give you a fresh perspective on things. Get out of bed to start a jigsaw or crossword puzzle, make a special breakfast, or pick up your knitting, model airplane or watercolors.

2) When facing a current or upcoming task that overwhelms you with anxiety, the first thing you can do is to divide the task into a series of smaller steps. Completing these smaller tasks one at a time will make the stress more manageable, create a positive mindset, and increases your chances of success.

3) A person should visualize a red stop sign in their mind when they encounter a fear provoking thought. When the negative thought comes, a person should think of a red stop sign that serves as a reminder to stop focusing on that thought and to think of something else. Then, they can try to think of something positive to replace the negative thought (a favorite relative, their favorite place, a favorite memory).

4) Another technique that is very helpful is to have a small notebook of positive statements that makes you feel good. Whenever you come across an affirmation that makes you feel good, write it down in a small notebook that you can carry around with you in your pocket or keep on your bedside table. Whenever you feel depressed or frustrated, open up your small notebook and read those statements. This will help to manage your negative thinking.

5) Take advantage of the help that is available around you. If possible, talk to a professional who can help you manage your depression and anxieties. They will be able to provide you with additional advice and insights on how to deal with your current problem. By talking to a professional, a person will in the long run become better able to deal with their problems in the future. Remember that it never hurts to ask for help. Even talking to a positive friend can provide huge relief.

Dealing with our persistent fears is not easy.  Remember that all you can do is to do your best each day, hope for the best, and take things in stride. Patience, persistence, education, and being committed in trying to solve your problem will go a long way in fixing your problems.

Stan Popovich is the author of A Layman’s Guide to Managing Fear: Using Psychology, Christianity, and Non-Resistant Methods – an easy to read book that presents a general overview of techniques that are effective in managing persistent fears and anxieties. For additional information go to: www.managingfear.com