Feeling
blue? Try psychology’s latest technique on for size. Cognitive therapy can help
you think yourself out of a bad mood, no chocolate or shopping sprees
necessary. Let’s turn that frown upside down!
From
negative to positive
We
all have Debby Downer moments. You know, when it’s pouring down rain and you
can’t help but dwell on your cancelled soccer game instead of your so-cute new
rainboots. Focusing on the negative can bring your entire day down, so instead,
do your best to turn a bad sitch into a fun scenario. Remember, every cloud has
a silver lining.
Thinking
bad thoughts?
We
often fall into a trap of thinking what psychologists call “automatic thoughts.”
These thoughts always seem to pop into our head, nearly subconscious and
typically negative comments that color everything we do. They include…
Magnification
– Seeing
negative things as something bigger than they are. You get a less-than-stellar grade on a project, and think “My
grades are down the trash.”
Labeling
– Attributing
a negative word to yourself. You
stumble over your words when talking to your crush, and think “I looked like a
fool.”
Jumping
to Conclusions – Assuming
you know what is going to happen in the future or that you know what someone is
thinking (when really, you never can).
You get in a fight with a friend, and you think “Now she’s going to hate
me forever!”
Should
Statements – Telling
yourself you “should” or “shouldn’t” do something. You want to be healthy, so you tell yourself “I shouldn’t
eat any junk food.” Then when you
have cookies at a sleepover, you feel guilty.
Disqualifying
the Positive
– Having a positive experience and taking away its goodness. Someone
compliments your dress at the dance, and you think, “Oh, she was just being
nice. Hers is way better anyway.”
The
next time an automatic thought comes to mind, puncture it’s thorny little
bubble by turning that negative into a positive. A helpful way to do that is to
question it. You know how in that
Selena Gomez song, she says “Who says?
Who says you’re not perfect?”
It’s kinda like that – in fact, “Who says?” is a great one to start with
Talk
back
Now
it’s time to come up with a response to your bad thoughts. The next time you
come up with an automatic thought that’s negative, toss it to the side with a
revision. For instance, if you struck out playing softball when you usually
never even step up to the plate, instead of reprimanding yourself for looking
like a fool, congratulate yourself for giving it a shot. You go girl!
BY MARIE HANSEN AND BRITTANY TAYLOR ON 7/23/2011 12:00:00 AM
POSTED IN body image, stress, stress busters, self-esteem, identity, bad habit