-Slow down
-Use mindfulness and acceptance
approach right away, in order to avoid snowballing effect of ANTs. Do not
challenge ANTs and don’t fight them. You are stuck in primitive (emotional
mind). Content of ANTs is irrelevant and always nonsensical. Do not get stuck
in the content of ANTs.
-Think any thought, don’t panic
and gently bring your attention in the present moment as many times as needed. It’s
a Puppy mind. Demystify it, just like everything else.
-Label worry as “just worrying”
and then bring the attention back to the breath or to simply change the subject
of their thinking. This technique involves no criticism or internal struggle,
just simple non-judgmental labeling. Once your problem-solving brain is
activated, you can label thoughts more precisely. This is done to
avoid sweeping valid problems under the rug. “Unpleasant thought about …. is passing
through my mind, moving on.
-Avoid analysis-paralysis.
-Distract. Get your mind off
yourself. Walk around the block, go to the favorite café
-Instead of asking yourself “How
do I feel now?”, ask yourself “What am I thinking now?”
-Breathing and Relaxation
techniques
-As you move from emotional mind
to wise mind, most of these ANTs will fall off by themselves. The rest can be
challenged.
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