For example, if you think your presentation is going well, then it probably is. Your own gut feeling could be your evidence. However, you could also look around the room for evidence that people are paying attention and engaged in what you’re talking about. As another example, if you think your friend is hiding something, you might look for evidence like them acting jumpy or trying to distract you. However, keep in mind that their behavior might not always mean what you think it means. Always investigate further as to the cause of such changes. Ask your friend in the most respectful way why he/she may be exhibiting such behaviors.
For example, if you think, “I’m going to pass this test”, ask yourself questions like: “How do I know I’m going to pass,” “Have I done things to make sure I pass,” and “What else can I do so that I pass?” However, try to avoid overthinking any situation because this may lead to anxiety. Or, for instance, if you think someone has a crush on you, you might ask yourself, “What makes me think so? Is it likely that they have a crush on me? Why wouldn’t they have a crush on me?”
Instead of multitasking, which spreads your thoughts across several things, do one thing at a time and focus completely on that one thing. To be mindful, means to be aware of all things, including your thoughts, but also to let these things pass. Because when you focus too hard on certain things you may forget that your sole purpose is to just live and experience. For example, if you’re talking with a friend, you might turn the game off. You might notice how they’re acting, how they smell, that you feel tense, and that you’re thinking about asking them out.
Make a list of all the good things about you. Include personality traits, things you can do, things you’ve learned, etc. For example, you might write: funny, friendly, good swimmer, and speak French. Remember, to focus on the qualities you truly love about yourself and not what you think others may love about you. View your strengths as areas of knowledge – where you can trust your thoughts. For example, if one of your skills is crocheting, you know you can trust your thinking regarding making a scarf.
Compliment yourself at least once a day. For example, you might start your morning by telling yourself, “Good morning, you amazing person! You look great today!” If you need to, then keep your list of strengths where you can see it so that when you need to use positive self-talk you have some ideas of what to say. For each negative thought you have, become aware of it first of all, then examine why you are having such thoughts and let the negative thought go. After that, try to identify three other positive thoughts that you could put in its place instead.
For example, listen to yourself about whether you like the taste of sushi or the smell of lavender. Trust yourself to make decisions like what to wear, which route to take, or where to sit.
Keep a journal or notebook with you where you can record it when your thoughts prove to be true. You can keep track by writing down a few words to describe the situation, noting the date and time, or just putting a tally mark. Refer to your journal frequently to remind yourself that you can trust your thoughts.
In tense situations try taking a break to do some deep breathing. Slowly inhaling and exhaling can relieve your tension and clear your mind. Do things to relax and encourage you like participating in your hobbies or learning more about topics you’re interested in. Try meditating or visualizing yourself relaxed and calm. For instance, if you have to make a major decision, picture yourself doing it calmly and with confidence.
Tell yourself, “No one knows everything. Sometimes my thoughts won’t be trustworthy, but that doesn’t mean I can’t trust myself. It happens to everyone. ” If you have a thought that proves to be false, don’t beat yourself up. Remind yourself, “Everybody is wrong sometimes, and everybody is right sometimes. ”
Attending therapy or seeing a counselor for even a short amount of time can help you trust yourself again. You can ask your physician, human resources representative, or school counselor for a referral. You might say, “I’d like to talk to someone about trusting myself again. Do you have any recommendations?” If you are already in therapy, talk to your therapist about the concerns you have about your thoughts. You could say something like, “Could we talk about my thoughts? I don’t know if I can trust them. ”
Make a list of one or two people close to you that are supportive and honest with you. You might ask them, “I’ve been questioning my thinking lately. I’m going to overcome this, but do you think you could help me?” Let them know that some time you might need them to help you fact-check. You could say, “Sometimes I might need to ask you if something seems true. Please be honest with me. ” Avoid people that make you question yourself or that make you feel bad about yourself. For instance, if your mom has a not-so-endearing tendency of questioning every decision everyone makes, you might not want to turn to her as much as you do someone else.
Talk to you physical or mental health provider about support groups in your area. You could say, “I’d like to join a support group. Do you know any in the area that would be appropriate for me?” You can also find a list of support groups at https://healthfinder. gov/FindServices/SearchContext. aspx?topic=833.
