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

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If you didn’t already watch the video on negative emotional programming    • 6 Negative Stories You Tell Yourself ...  , go watch it and if you identify a story you use, try some of these techniques.

Want to know more about mental health and selfimprovement? On this channel I discuss topics such as bipolar disorder, major depression, anxiety disorders, attention deficit disorder (ADHD), relationships and personal development/selfimprovement. I upload weekly. If you don’t want to miss a video, click here to subscribe. https://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 doctorpatient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.