How to Control Your Mind

Avoid rumination.

You may find yourself thinking about something negative, even when you really don't want to. There are a number of tricks you can use to control your mind and stop ruminating

Think about the worst case scenario. Although this seems counter-intuitive and like it would just lead to even more ruminating, when you think about the worst case scenario, and then think about whether you would be able to handle it; you'll likely find that you can imagine yourself handling the situation and this can help decrease your worry.

Schedule time for yourself to worry. By setting aside time to think about your problem, you can rest assured that it will get the attention it (maybe) needs; this can help you stop thinking excessively about your problem when you don't want to.

Go for a walk. Getting out and about can get your mind off of your worries, either simply because of the exercise itself or because you will be taking in new information (sights, sounds, smells) which can help your mind wander to other, less distressing things.

Believe in yourself and that you can change.

If you don't believe that you can change you're not going to try nearly as hard as if you believe success is possible. So, make sure that you're using positive thinking to face your problem. Try to keep in mind that you can change the way you think, that you can improve.

Studies show that individuals adopting this "growth" mindset are more likely to make desired improvements than those who view their traits and skills as fixed and unchangeable

Avoid personalization

This is a thought trap where you take personal responsibility for things that are out of your control. To avoid personalization, try to think carefully and logically about events that you are personalizing. It can help to ask yourself some questions.

Be optimistic about your abilities

You might think that being accurate about your ability to control yourself is key. However, studies show that being overly optimistic about your ability to control your behavior can help give you even more self-control.

To be optimistic, try telling yourself that you will succeed and control your mind over and over again, even if in the moment you don't believe so.

Try also to remind yourself of times where you successfully controlled your mind as intended. Reflect only on these successes and not on any self-control failures you might have had.

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