10 Most Effective Tips on Managing Thoughts About Undesired Behaviors
You don’t just plant a seed only for it to bloom into a full tree overnight; growing a tree takes water, light, space and most importantly time. We can’t rush the process, and when we try we get something artificial and less fulfilling. Personal development is like this. You can commit to doing something different today, maybe you want to stop smoking or drinking, or you want to stop spending money on junk food and eat healthier, but any of these things will require you to be patient with yourself! You’ll likely want to go back to doing what you’ve been doing all along, what you’re comfortable with, and what’s easiest. Here are the ten most effective ways to manage your thoughts about behaviors you want to avoidl:
Challenge your thoughts. If you don’t need to engage in the behavior, think of other things to do instead that are just as pleasing.
Think of the benefits of not doing the behavior. This might include increased self-esteem, greater self-control, better health, improved memory, clearing any brain fog, staying out of legal trouble, and/or not disappointing friends and relatives.
Remember negative experiences or problems you have had as a result of the behavior. These might include family problems, poor grades, paranoia, or being arrested.
Distract yourself with other thoughts. Think of other things that make you happy.
Reinforce your successes. Think about how long it’s been since you’ve engaged in the behavior, how you got involved in therapy, and why you have stayed in therapy.
Focus on the positive. Think of the benefits you gain from not doing the behavior.
Use photographs of people who will be disappointed if you relapse and think about how happy they’d be to witness your progress.
Delay your decision to participate in the undesired behavior. If nothing else is working, then look at your watch and put off the decision to act out the behavior for 30 minutes or more.
Leave or change the situation. If a place or activity triggers you to think about the behavior, go somewhere else or try a different activity.
Call someone, and try to talk it out. This person may be able to help you clarify your thoughts or distract you.
Use this strategy plan to help put the above tips into an actionable plan that will help you persevere and accomplish your goal in the event you relapse.
