Two Steps To Manage Negative Thoughts - Negative Programming Part 2
HTML-код
- Опубликовано: 8 дек 2020
- When you feel distress, usually there is a combination of emotions and THOUGHTS associated with the emotions. The emotions are real reactions to thoughts that are usually distorted in some way. Here’s what you can do to break the cycle of ruminating over these thoughts and spiraling into an emotional black hole.
First - Defuse the intensity of experience by using visualizations to pull you out of the moment so you can evaluate your thoughts. This breaks the negative momentum and gives you a chance to look more objectively at what’s going on.
Second - use coping statements and grounding exercises to distract yourself from the thoughts and emotions.
The techniques/exercises I discuss in this video:
Visualizations using the Character Technique, Disposal, Mind attribution
Coping Statements
Grounding Exercises
Rubber Band Distraction
Drinking mindfully
Mindful breathing
Colors in the environment
WANT TO START IN THERAPY? Here’s a convenient and affordable option
Betterhelp.com/drmarks
For a monthly fee, you get a REAL licensed therapist with whom you can meet weekly by phone, video or chat. You can also send daily messages.
You have access to webinars on various topics. The unlimited texting feature allows you to type out your concerns or questions and get a well thought out response you’re your therapist. Some of them will help you set goals, give you worksheets, etc. If you use this link you will get a 10% discount on your first month. betterhelp.com/drmarks This is an option I've researched. I get a referral commission if you sign up.
If you didn’t already watch the video on negative emotional programming • 6 Negative Stories You... , go watch it and if you identify a story you use, try some of these techniques.
Want to know more about mental health and self-improvement? On this channel I discuss topics such as bipolar disorder, major depression, anxiety disorders, attention deficit disorder (ADHD), relationships and personal development/self-improvement. I upload weekly. If you don’t want to miss a video, click here to subscribe. goo.gl/DFfT33
Disclaimer: All of the information on this channel is for educational purposes and not intended to be specific/personal medical advice from me to you. Watching the videos or getting answers to comments/question, does not establish a doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.
WATCH NEXT: ruclips.net/video/jIYqcX-7oCI/видео.html This is the video on negative emotional programming. If you identify a story you use, try some of the techniques in this video.
2:57 Yeah, used to do that a lot. Except with my fist, really hard, and a dozen times or more, typically followed by screaming for a minute or two. I haven't physically assaulted myself in nearly a year now. Been beating myself for my failures since I was 6-7. About the time my childhood sexual abuse came to an end. Started before it was over, just never went away.
I have no sense of self worth. I'm working on it, but every day feels like three steps forward and two steps back. Which sounds like progress until my inevitable quarterly crisis of some sort Spartan kicks me back down the stairs. I've had something shitty happen to me on my goddamn birthday EVERY SINGLE YEAR as far back as I can remember. I live in fear of my own birthday.
Thank you, Dr. Tracey. My mother had such negative energy, you could feel her approaching before seeing her. And she always wanted me to be exactly like her. I resisted, but I find when dealing with people in life I could be a better person.
This is exactly what is happening to me. I can’t get this one negative thought out of my head and it is torturing me and I’m like “STOP IT!” But my brain just keeps bringing it up.
Having severe work related stress anxiety negative thoughts. Feeling like i am not made for this job but had to do it everyday because there is no other option. Feeling terrible everyday at work. Feeling anxious about when i will commit a mistake. People around are also not supportive. Only family supports and give advice to hang on dont know how long can i do it. Please make a video on this topic or send personal message thank u
Can you relabel the thoughts as a product of the mind? Would that help with the thoughts
Your service to humanity with these free videos is praise worthy. They are so informative and to the point. You have a natural easy communication style. Thank you for them.
Thanks so much overwatch. I appreciate you. 😀
She is amazing !!!
@@iLuvMarlenyNunez yes she is she has helped me a lot still got a long way to go.
@@JS-up8tk Practical steps are needed to reprogramme the subconscious mind. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety-stress. For a relaxed life sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath at the entrance of the nostrils for around 5-10 minutes or more. Slowly negative thoughts will reduce and relax the mind. During your daily activity keep observing your breath consciously. Do the above meditation daily to feel relaxed. Listening to " 528hz positive affirmations for health and healing" for 5-10 minutes before sleep will also reduce negative thoughts. Best wishes. Shyaaam Sir. -Counsellor.
They’re absolutely life saving. Sanity making validation.
Growing up without encouragement, receiving only criticism has damaged my opinion of self. Thank you for these tools to apply to pull myself out of the darkness.
Same
You’re welcome Glorfla. I wish you the best on your journey out of the darkness
@@DrTraceyMarks I believe your skills at explaining our suffering makes a great impression for continuing the journey.
@@glorfla you are not alone. Sending you warmth and love.
@@Adutchmaningermany Practical steps are needed to reprogramme the subconscious mind. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety-stress. For a relaxed life sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath at the entrance of the nostrils for around 5-10 minutes or more. Slowly negative thoughts will reduce and relax the mind. During your daily activity keep observing your breath consciously. Do the above meditation daily to feel relaxed. Listening to " 528hz positive affirmations for health and healing" for 5-10 minutes before sleep will also reduce negative thoughts. Best wishes. Shyaaam Sir. -Counsellor.
A Black female psychiatrist rocking her natural hair telling how it is with clarity, humor, warmth and precision: my prayers have been answered...Thank you, dr Marks. Belgian cheers from Brussels, Europe
Fascinating that we still label humans with skin not bright white as “black” in our culture.
To me, Dr. Marks is a a psychologist (and psychiatrist).
why labeling tho? would you say the same about a white woman?
as a wasian i’m really tired of people trying to tell me stuff like this. so i took that personally.
🫶🫶🫶🎉🎉🎉 Yes! It is Beautiful in every way!
Injecting comedy was hilarious & perfect all at the same time 😂
😀 thanks a lot Sugar Spring
The trash bin kick sent me! 😂 Thanks for continuing to make great content, Dr. Marks.
😀 you’re welcome Manny 👍🏽
That was my favorite part, too!🤣
These videos are so helpful. I'm gonna watch as many as I can. Currently just started therapy for past trauma. I'm so sick of being triggered.
All the best with your therapy. I’m glad you’re in it 👍🏽
I hear ya
Well wishes on your journey.
How's the journey?
You are a beautiful person Dr Tracey Marks. I would love to connect with you. You are amazing! God bless your beautiful soul❤️🙏🏼
Great content!
😖
@@Beautybysabrina what's wrong?
@MAXCY E so sorry to hear that
I'm 32 and I can hand on heart tell you, it is your mind doing sabotage on you. It is not real, it just feels real. Feelings are temporary, sorry that no one ever told you that. X
@MAXCY E Practical steps are needed to reprogramme the subconscious mind. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety-stress. For a relaxed life sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath at the entrance of the nostrils for around 5-10 minutes or more. Slowly negative thoughts will reduce and relax the mind. During your daily activity keep observing your breath consciously. Do the above meditation daily to feel relaxed. Listening to " 528hz positive affirmations for health and healing" for 5-10 minutes before sleep will also reduce negative thoughts. Best wishes. Shyaaam Sir. -Counsellor.
Dr.Marks was one of the best gifts that I found in 2020...Happy holidays to everyone subscribed to this awesome channel...
Thank you so much! You have a great holiday as well
This week I started to tell myself “IT’S OK ….” every time I did wrong, thought about my bad decisions, had negative thoughts about what I should have said or done and it made me feel so much better.
Its ok to make mistakes to get embarrassed or feel bad and its all apart of who we are and as long as we fight it it will get worse but if we accept it, everything will feel better and improvement will come along, so IT WILL BE OK as long as IT IS OK.
Thank you ♥️ This channel is an incredible resource. Wishing you and this beautiful community an amazing December ❄️😊
Same to you Nena and thank you!
I honestly come here every time I feel a panic attack coming on, and click on a random video and just listen to you, and it calms me down.
Dr. Marks, I feel like you’re somehow “tracking my mental health needs” by some magical method- last week the video on playing an instrument for anxiety and depression, this week this video about old negative programming loops. I’m surprised by how timely and perfect these videos are, and how helpful- full of wise insight and compassion. I can’t possibly be the only one who feels this way.
Thank you. 🙏
I’m so glad it’s working out this way Rachael. I wish I knew what the magic was so I could keep repeating it 😀
No. You're not alone. For a minute i thought "wth? Is she reading my journal or can she see me somehow?" That's how good her videos are.
Rachael, Practical steps are needed to reprogramme the subconscious mind. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety-stress. For a relaxed life sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath at the entrance of the nostrils for around 5-10 minutes or more. Slowly negative thoughts will reduce and relax the mind. During your daily activity keep observing your breath consciously. Do the above meditation daily to feel relaxed. Listening to " 528hz positive affirmations for health and healing" for 5-10 minutes before sleep will also reduce negative thoughts. Best wishes. Shyaaam Sir. -Counsellor.
@@violetlove1893 Practical steps are needed to reprogramme the subconscious mind. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety-stress. For a relaxed life sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath at the entrance of the nostrils for around 5-10 minutes or more. Slowly negative thoughts will reduce and relax the mind. During your daily activity keep observing your breath consciously. Do the above meditation daily to feel relaxed. Listening to " 528hz positive affirmations for health and healing" for 5-10 minutes before sleep will also reduce negative thoughts. Best wishes. Shyaaam Sir. -Counsellor.
@@shyaaammeneen63 it's not from lack of trying. I have to breathe into a paper bag until the episode passes. Sometimes I get close to fainting and right when I'm about to faint, I am calm and renewed. I don't understand why but it happens alot. Thank you for being kind enough to reply with the suggestion.
Hey there random person. You are beautiful, complex and uniquely you. No one is walking in your shoes. So be kind to yourself and keep those eyes on your guiding star.
Going to have to watch a few times. Struggled with this my whole life.
Me to friend.
Your not alone.
Good luck 👍 stick with it guys
Same here. Sending you better times
I also have struggled with these issues and am very glad to have some helpful ideas!
@@lizahasbeenhere.836 Practical steps are needed to reprogramme the subconscious mind. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety-stress. For a relaxed life sit on a chair, back erect, hands on lap with palms upwards, eyes closed, be still and observe your natural incoming--outgoing breath at the entrance of the nostrils for around 5-10 minutes or more. Slowly negative thoughts will reduce and relax the mind. During your daily activity keep observing your breath consciously. Do the above meditation daily to feel relaxed. Listening to " 528hz positive affirmations for health and healing" for 5-10 minutes before sleep will also reduce negative thoughts. Best wishes. Shyaaam Sir. -Counsellor.
I'd like to say I definitely enjoy the visuals on this one with the scenes of you acting things out, keep up the good work Dr. T!
Thanks for letting me know. I’ll try to have more of that in future videos
I'm a terrible perfectionist who often finds myself falling into a catastrophizing, black and white spiral when I make a mistake and let someone down, especially at work. A phrase I keep in my pocket now thanks to this video is "It's ok to make mistakes. No one can be perfect. My friends and coworkers trust me and value me. One mistake will not change that." Then I try to remember a mistake a coworker/friend made yesterday, last week, last month, last year. I never can. It really helps calm me down. Sometimes we all make mistakes and the important thing is to show we've learned from them.
This video has helped me understand that the first step to stopping my negative thinking is to be prepared for when it happens.
I honestly cracked up when you did the balled up paper/trash can skit, thank you so much for these amazing videos 🥰
Right on point.
Im struggling with this
Being aware of ourselves is a good start. Dr. Tracey Marks is very helpful in showing us how to stop negative self talk.
Incredible advice!!
Thank you Pedro!
“Well, that’s stupid.”
“Yes, so are your thoughts.”
Thank you 🥔
Amped up the production value, hah! We love it, Dr. Tracey!
Ha! You noticed. I’m trying to do things other than talking head to get my point across.
As a black man this page has given me so many tools to positively change myself. Thank you and I wish you well in all things
I’ve been waiting 22 years for this video and didn’t even know it till I saw it. Thank you for sharing it for free you will save so many lives with your content.
Your videos make my week! Thank you so much Dr. Marks! Hope you, and everyone else, has a great rest of the week.
Awesome Crystal thanks for continuing to watch. You have a great rest of your week too 😊
I think we can agree that 'if-you-cared opera-singing guy' is the pandemic mental health technique we didn't know we needed - but it totally works!
You are absolutely amazing and a blessing! Your expertise, demeanor and knowledge are life saving!
This is like therapy. My life will be so much better because of your help
Dr Marks. I always need short, simple and good approaches and routines to promote wellness within the veteran support community I am a part of. I thought your grounding techniques were excellent and I thank you on behalf of my brothers and sisters. We have wrist bands. We can snap them. So glad I joined your channel.
Dr Tracey, Now when I am struggling. I put in your name and whatever symptom I am struggling with, and you have a video on this. I am a therapist, and I struggle with my own mood disorder. So many people are assigned your videos. You are a huge blessing. I thank God for you as part of my gratitude list. Peace. Sally
Thank you, Dr. Tracey! You are so healing!
Dr. Tracey Marks, You're amazing. Thank you for your teachings, wisdom and presence. What an incredibly gifted healer you are. Be blessed.
Dr. Marks, Thank you so much for your kind heart! Your videos save lives! You are a blessing to me and I am thankful for you. You are really helping me with my mental health! Please be blessed and ❤️!
I honestly cannot thank you enough for these videos. Whilst waiting to have therapy with a psychologist It has been a lifeline for me to listen and learn from your knowledge. Thank you x
Usually I don’t comment on videos, but I was diagnosed with bipolar I last year. I have been blind since birth, developed a hearing impairment, now profound, and discover myself constantly ruminating regarding the future and past. After searching for an occupation for 2 years, and being turned down a lot by employers, I finally located an opportunity. There were several deaths in my extended family, and I became manic and psychotic. Subsequently, I resigned. Despite taking a neuropsych test and medicine, I feel as if my memory is impaired to a certain degree. Afraid of working again even though I desire to contribute to society.
Thank you so much for your videos. Your content is so freaking fascinating and insightful. I really appreciate the fact that you decided to continue forward with your channel!
Love you Dr. Tracey. Eternal gratitude.
Thank you for being clear on being content with the current state that I am in instead of trying to be happier in the future. This lie really had me stressed over stuff I really can't control.
Dr. Marks thank you so much! Your work is invaluable and I’m so grateful for your generosity.
I CANNOT help you enough for this video. This is literally the most important issue for which I have been suffering throughout my life (al least since I was 13 years old and now I'm 28). This thing of self confidence where you think that your current state doesn't really count and it's not until you reach that state that you are "not yourself." So whoever is failing, it is "not you." I has driven me crazy for years, because I am a perfectionist and I have OCD (I was diagnosed with Tourette's syndrome around the age of 8) so I had to "start over" each time. In order to do that, I would have to do a series of things that took me like a day, so eventually I would get burned out and deal with it in the future, but in the meantime, I would worry and feel anxious because I was not me. Also whenever I got to that point and "was me" I felt so anxious that I would fuck it up. It got to the point where I would have to repeat either in my head or out loud the date I was born, so I couldn't say I was "starting again," but somehow my mind convinced me that I did, that I "failed at just existing." I don't have a job because I don't think I am good enough for one and that I would be fired in a week if I was ever lucky enough to get one; even though I graduated from law school and I'm close to getting a degree in legal-certified translation. I've been ashamed of this because I would feel like a was completely nuts, which reinforced the negative self talk and self image. I hope you read this and know how grateful I am about you and your channel, you are helping me through a very hard time in life. I'm crying, I wish I could hug you.
The best and most insightful mental health content on RUclips!
Thank you so much Dr. Tracey. I really appreciate your guidance this morning.
Dr Tracey, so many of your videos are relevant to me. I haven’t been able to stick to anything in the past. This seems like a good place to begin.
This video came at the perfect time. I was having silly negative thoughts now I know additional tools for handling them. Thank you for the excellent information.
You’re welcome I’m so glad this was timely
Thank you so much! This video has so many great tools in it. I have struggled with this my entire life and until now I felt like I ran out of ways to get through these situations. I really appreciate all the great work you do for us here. Thanks again!
You’re so welcome Simple Simon. Thanks for watching and I’m glad it has value for you
Thank you, this is pure gold for me. And it brings back a long lost memory what my former therapist told me more than 10 years ago: "Why isn´t it enough, to just be average?"
I wish I could see you in person. I’ve recently dealt with health anxiety this summer. And I’m determined into controlling it whenever an episode pops up. Thank you so much for these videos
This video made it’s way to me in perfect timing. I’m so appreciative of al the knowledge and advice you share . Thank You .
Very practical & tactical coping and mindful grounding techniques. So awesome that you provide these! I have passed this on to a few folks I know could benefit.
Thank you for all the videos! I struggle with multiple diagnoses and it’s refreshing to view your videos and not feel ashamed.
Oh my! I never thought singing my thoughts or imagining Seinfeld telling my thoughts. She is so helpful. Incredible how an RUclips video can be helpful. Way better than all therapist I ever talked to for years.
Thank God for you Doctor Tracey From the bottom of my heart.
This is so helpful- thank you. And, you seem like a lot of fun- I love the illustrations you incorporated of “kicking the negative thoughts”, etc.
Thank you! I go to therapy twice a month and the value of this content is priceless really…❤ just to be able to come here and choose a video to cope privately, it’s nice.
I'm tearing up. Thank you, Dr. I needed to hear this.
Thank you for this video!
I usually couple writing/journaling with speaking what I am writing out loud.
So I am writing to let it out and also speaking it to let it out, so it‘s more effective for me.
Especially if you get triggered by other ppl lol.
Just write everything and say it out loud everything you would like to say to them (good thing is it‘s only paper, so let out all your bad words too! lol)
And also sometimes burning the paper helps me too!
So it‘s let out and then sent out to the universe and gone for good🧚🏻♀️✨
That’s excellent that you’re doing this regularly. You’re ahead of the pack. Keep it up I’m glad it’s working for you
Yes Dr Marks, I have to agree with other feedback, such a service to humanity, Thank you.
We'll need a strong self-regard in addition to understanding your self worth & understanding we are all enough, because criticism judgement & hatred are rampant. If you work with people authentically you will come to know this feeling.
The Dr's lessons are golden - grateful.
I watch your videos a lot to learn about myself and calm down. Thank you for being such a positive impact on my daily life.
Thanks so much Dr. Marks!!
Thank you, you've improved my life so much with all these strategies.
I just love the way you explain, and then give humorous examples of these very interesting and educational topics.
I tried the colors grounding technique and love it! You truly are a blessing
Hi, I was looking for part one of this series. Fantastic stuff! I know how incredibly powerful that our thoughts are in making us, or breaking us. If I could only tell my clients one thing, which is absurd of course, I would tell them to change the way that they are talking to themselves, about themself. Excellent stuff Dr. T!!!
Thank you sincerely. I want to express how grounding these videos are, especially when support at home doesn't come easily.
I am so happy that the World has You Dr Tracey Marks. I found one video by searching something else.. And then started watching all of Your videos. Amazing... Thank You for sharing the knowledge! ❤️
Thank you Dr. Marks.
Dr. Marks your videos are so valuable and life changing. They make such a very needed and positive impact on my life. Thank you 🙏
Your videos are really great. I love your concise, logical and direct approach, no fluff, just straight on with constructive advice that's straight forward and easy to follow. The only hard part for me is taking on some much useful information and applying it to my life 😅 Thank you!
This was so helpful had a rough night and this came up to watch! I feel so much better now. Thank you, Dr. Tracy. You are so beautiful, kind and highly intelligent! 😊❤️
I love all your videos, very straight forward, authentic and honest. Thank you for sharing your knowledge.
These are gems!. Thank you Dr. Tracey!
Thank you for making these videos. Thank God so many professionals are here. You and THERAPY IN A NUTSHELL are saving my life one day at a time. THANK YOU!!!
This is me, and these tools are so helpful. I am very grateful for your videos Dr. Tracey🙏
I just recently found your videos and gosh these have saved me my life
I love you ❤️ don’t say it back, I’m used to not hearing it back, I just give it. Thank you for these techniques! And confirming my thoughts mean nothing….it gets to me sometimes, unwanted fears for 3 days then I feel calm again.
I needed dr Tracy 15 years ago but I'm so glad I found her this year
Thank you for this video Dr Tracy. I'm blessed by this particular video on managing negative thoughts.
Thank you, Dr. Tracey ❤❤❤❤
Thank you very much Dr. Tracey. It helped me a lot. God bless you more!!! 🙏❤️
Character Technique is so true, I had no idea that there was a title for it. The opera guy was highly accurate I do that to myself alot. I cant believe you are speaking on this!
Thank you for being a wonderful human , and doing something to help ease the pain of others ❤️
I Never have a appreciated the targeting algorithms of RUclips as much as I do today. This mental health video is right on time. I have a demeaning supervisor. While I try to stand my ground, I can see her tactics are affecting me. I use some of your methods naturally but hearing your other options and explanations were positive reinforcement that I was doing good things for my mind and made me feel stronger. Thank you.🙏
Thank you so much for these tools, Dr. I only had a few before. So far, every aspect and every sec of your videos seems to be relevant to my depression.
Wow, the way you word the way I feel, is so elequent.
Love this. Thank you Dr Marks
Thank you for this, you're helping a lot of people.
Thank you so much for making these videos! I find them helpful, easy to follow and educational.
Thank you so much for putting out these wonderful videos!
So many great advices for free thank you again!! Be blessed!!!
Very helpful. Thank you for putting this up.
You’re really awesome. Thank you for these and doing this.
God bless you for sharing your brilliant and helpful knowledge with us. I also recognize and deeply appreciate how loving and helpful your approach is. You are a beautiful person, Dr. Marks. ♥️♥️♥️ Grateful.
Thank you Dr. Tracey❤
Your videos have really helped me understand so much about myself. I’m working so hard. Thank you ♥️
This is brilliant thank you so much! I've learned so much in your videos and will continue to watch. I've shared your videos with my mom and sister who also struggle with this. Thank you!!!
Thank you so much Dr .Tracey
Love these my therapist has def given me great ideas to steer clear of MYSELF! ❤
This video saved my morning! Thank you Dr Tracy!! ❤️❤️❤️
You are helping me so much. Thank you from the bottom of my heart.