How To Move Past Thoughts Of Negativity
Do you often find yourself thinking about the worst possible outcomes in everyday situations?
Maybe tragedy has struck in the lives of someone you know and care for.
Thoughts Of Negativity.
The feelings, emotions, and decisions that can often result from these external forces can have a very real impact on how we think and what we perceive to be true.
Take for example, as horrible but very realistic as this example is if someone you love has been diagnosed or is suffering from cancer, or a disease, such as in our field of expertise, Alzheimer’s Disease or Dementia.
It can hard to experience as a witness.
The grief it generates, along-side the guilt, frustration, exhaustion and anger that may come through daily dealing with the symptoms of this disease.
With this first-hand experience, the “fear” of also having Dementia can occur.
One might question their own future.
What if it happens to me too? How likely might this occur? Am I at risk?
Fear By Association.
It’s amazing how by simply associating the thought of something that happened to someone else, it may, in turn, happen to us, can cause such stressful emotions to arise.
The fear and anxiety these questions bring up in us can be absolutely paralyzing.
But it doesn’t have to be.
Today, we discuss how we can better respond to these thoughts when in the moment.
First: The Bad News.
There is no permanent way of removing all worries from our minds.
Our mind is designed to predict danger to keep us out of harm’s way.
We are built to worry as a means of survival.
So, when your mind tells you that you may be at risk of Dementia, ironically, this is your mind trying to keep you safe by scaring you.
But, here’s is the good news.
A worrying thought is not a fact.
It’s a worry.
And worry is simply thoughts about a perceived threat.
“Perceived” meaning it is not necessarily a real threat, but we simply “see” is a threat.
You see, even though your mind is suggesting you may get Dementia one day, this is not a fact.
These worrying thoughts and feelings, however, are completely rational and normal.
However, if you choose to believe everything your mind tells you, you may act in ways that are not healthy for you.
Imagine how the thought “I am doomed” might impact your actions differently from “I am in control of my life”.
When a question like “What if Dementia happens to me?” or similar enters your mind, try the following:
Step 1:
Take a nice deep breath.
Pause and ground yourself back into the present moment.
Breathing slowly will help your brain switch from a flight and fight state (which is what leads to anxious feelings and thoughts) back to recognizing you are safe at this moment.
Right now, you are well. “This was just a worried thought”.
Step 2:
Take a few more long breaths, and with each out-breath, let go of any tension you notice.
Allow the muscles to relax and allow any tension to melt away.
This will also help the brain disengage from the flight and fight response and calm the mind from predicting all these tragic outcomes.
Notice thoughts and emotions as they are.
Simply events of the mind and body.
Step 3:
Ask yourself these two little questions and see what arises for you.
- What is most important to me right now? and
- How can I take care of myself at this moment?
This may help you connect to actions that matter to you (i.e. taking better care of your health).
Again, engaging your thinking brain with a profound question about values will move the brain from fight/flight to being more present and aware.
Know that feelings carry valuable information you can use to guide your actions. Use this awareness for your own good.
These simple steps will not stop the experience of anxiety from taking place but will allow you to attend to the feelings that arise with awareness.
This will reduce being trapped by the worries and then acting in unhelpful ways.
Engage in this practice whenever you feel the need to nurture and self-care any worry that is painful to you.
Attend to the anxiety with an attitude of care and compassion and be aware of the fact that feelings are temporary, and this moment too shall pass.
Most importantly, learn to recognize that anxious thoughts and feelings are not truth or a representation of reality, and use these challenging moments to connect to the healthy you that you want to be.
These suggestions are to help you handle better the anxiety when it strikes.
However, be aware that there is no quick fix and it may be uncomfortable and challenging at times.
If you would like to know more about what normal age-related cognitive decline looks like, and the things you can do to protect yourself from Dementia, have a read of some of the articles below from Prof. Dan J. Sherman, MD, as you will find them packed with information and useful hints.
- Healthy Bodies Make Healthy Minds
- How Vitamin C And Vitamin E Can Help Prevent Dementia
- 5 Steps To Preventing Alzheimer’s Disease
For more information on what one can do to take care of their health, to prevent cognitive decline, protect their brain from the effects of aging, and promote healthy aging, click on the button below to SUBSCRIBE and we’ll send you weekly updates with news, blogs, videos and articles on how you can live your best brain healthy life.
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We hope you’ve enjoyed reading our Blog, and if you have any comments, questions, suggestions or feedback, be sure to leave it in the comments below.
We’d love to hear that you were able to put some of our suggestions into action.
Until next time, Live Strong. Live Well. Live BrainFit.