i need to also stop the inane chattering mind voice but I generally try (delete try here) stop it when i think negative thoughts. The volume idea is good. Another technique I tried that helped a lot when i was fixating on being jealous about someone i loved moving on was to mentally hold up a stop sign. at the same time, i would flick an elastic band that i wore around my wrist. not so that it hurt, the aim is not to punish yourself but my sister was saying that your brain tends to travel along familiar trajectories so you think one thought and it immediately goes off into this lovely spiral of unpleasant thoughts. so you just try try halt that process. i found it helped. thinking of reinstating that elastic band (actually it was a hairband, so also useful for when going to gym and for those windy days, quite functional really).
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