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Autosuggestions to Overcome Negative Thoughts

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Autosuggestions to Overcome Negative Thoughts

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Plagued by negative thoughts ? Then consider applying spiritual remedies to stop negative thoughts along with any physical or psychological solutions you may be doing to stop them.

Plagued by negative thoughts ? Then consider applying spiritual remedies to stop negative thoughts along with any physical or psychological solutions you may be doing to stop them.

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Autosuggestions to Overcome Negative Thoughts

  1. 1. The Personality Defect Removal (PDR) Process Autosuggestions to overcome negative thoughts ssrf.org Created by His Holiness Dr Jayant Athavale Maharshi Adhyatma Vishwavidyalay & The Spiritual Science Research Foundation
  2. 2. Autosuggestions (AS) Examples of In this presentation we have provided Autosuggestions to overcome various negative thoughts patterns that have been identified by cognitive-behaviour therapists. Maharshi Adhyatma Vishwavidyalay & The Spiritual Science Research Foundation ssrf.org
  3. 3. All-or-Nothing Thinking Negative thought patterns We see things in black and white categories. If our performance falls short of perfect, we see ourselves as a total failure.
  4. 4. AS to overcome ‘all-or-nothing’ negative thought patterns Personality Defect Removal Process Mistake : Monica is successful, and I am such a loser. AS : Whenever I get the thought that Monica is more successful than I am, I will become aware that everyone’s qualities are different. I too have qualities through which I can succeed, so I will remain positive. Alternate AS : Whenever I get the thought that Monica is more successful than I am, I will become aware that what one gets in one’s life is as per one’s destiny. So, I will continue to strive to do my best. Mistake : If I don't get a promotion after my next review, then it means I have no future with this company. AS : Whenever I get the thought that not getting a promotion after my next review means that I have no future in this company, I will realise that I can take my time to assess my options calmly and make the best decision as per my situation.
  5. 5. AS to overcome ‘all-or-nothing’ negative thought patterns Personality Defect Removal Process Mistake : I compared Mira with Patrick and thought that since Mira smiles at me, she is wonderful whereas Patrick is awful as he never smiles at me. AS : Whenever I feel that Mira is wonderful while Patrick is awful, I will become aware of my thoughts and realise that no one is completely good or completely bad. I will be more measured when I assess others and look for their qualities.
  6. 6. Overgeneralization Negative thought patterns We see a single negative event as a never-ending pattern of defeat.
  7. 7. AS to overcome ‘overgeneralization’ negative thought patterns Personality Defect Removal Process Mistake : I was stuck in bad traffic and thought this is the most awful day ever. AS : Whenever I get the thought, ‘I am stuck in bad traffic and it is the most awful day ever’, I will realise that this is a routine thing which can happen sometimes. So, I will remain calm and take it in my stride. Mistake : I got laid off. I'll never get another job. AS : Whenever I get a thought that ‘I got laid off and I will never be able to get another job’, I will remember that when God closes one door, He will definitely open another one. So, I will calmly continue applying for jobs. Alternate AS : Whenever I get a thought that ‘I got laid off and I will never be able to get another job’, I will realise that I have a good educational background and work experience which is suited to many other job opportunities. So, I will positively assess my options and apply for new jobs.
  8. 8. Mental filter Negative thought patterns We pick out a single negative detail and dwell on it exclusively so that our vision of reality becomes darkened, like the drop of ink that discolours the entire beaker of water.
  9. 9. AS to overcome ‘Mental Filter’ negative thought patterns Personality Defect Removal Process Mistake : I know my boss said my presentation was great, but he also said more research is needed. He must be thinking I am hopeless. AS : Whenever my boss says my presentation was great but some more research is needed and I feel he is thinking I am hopeless, I will become aware that he is suggesting points of improvement to make the project better. So, I will feel encouraged by his input and be open to learning. Alternate AS : Whenever my boss says my presentation was great but some more research is needed and I feel he is thinking I am hopeless, I will become aware that he is investing time in me because he sees my potential. So, I will be enthusiastic and do further research as he has suggested.
  10. 10. Disqualifying the positive Negative thought patterns We reject positive experiences by insisting they "don't count" for some reason or other. In this way, we can maintain a negative belief that is contradicted by our everyday experiences.
  11. 11. AS to overcome ‘Disqualifying the positive’ negative thought patterns Personality Defect Removal Process Mistake : My colleagues are saying nice things about me just to pacify me, but in reality, they don’t mean them. Actually, they prefer John over me. AS : Whenever I get the thought that my colleagues are paying me fake compliments and in reality, they prefer John, I will remember to take their compliments graciously and I will focus on improving my work. Mistake : When I got an unexpected bonus at work, I thought that I should have gotten a raise instead. AS : Whenever I am not happy with just a bonus, I will realise that this is a reward for my hard work. Hence, I will be grateful for the bonus and be happy.
  12. 12. Jumping to conclusions Negative thought patterns We make a negative interpretation even though there are no definite facts that convincingly support our conclusions.
  13. 13. AS to overcome ‘Jumping to conclusion’ negative thought patterns Personality Defect Removal Process Mistake : My boss didn’t acknowledge my greeting and I thought she is cross with me. What did I do wrong. AS : Whenever my boss does not acknowledge my greeting and I think she is cross with me, I will realise that she may be busy. Hence, I will calmly continue with my work. Mistake : When my friend, Tina, gave a birthday card to Sandra, I thought Tina likes her more as she did not give a card to me on my birthday. AS : Whenever Tina gives a card to Sandra and I think that she likes her more, I will realise that it is the feelings between friends that really matter. Hence, I will be happy for them and have faith in our friendship.
  14. 14. Mind reading Negative thought patterns We arbitrarily conclude that someone is reacting negatively to us even though we don’t have enough evidence about people’s thoughts about us. Also, we don't bother to verify it.
  15. 15. AS to overcome ‘Mind reading’ negative thought patterns Personality Defect Removal Process Mistake : My boyfriend Peter is talking to Francesca, so he must like her more than me. AS : Whenever I see Peter speaking to Francesca and I feel he must like her more me, I will realise that Peter speaks to everyone warmly. So, I will speak to Peter and express my concerns. AS : Whenever I see Josephine having a long conversation with our boss and I feel that she wants to turn him against me, I will realise that regardless of what she is saying, he is a level- headed person and he will assess things objectively. Hence, I will remain calm. Alternate AS : Whenever I feel that Josephine wants our boss to hate me and that is why she is having a long conversation with him, I will realise this is just a speculation of my mind and there are no facts to back up this thought. They may be discussing work. So, I will focus on my work. Mistake : When I saw Josephine having a long conversation with our boss, I thought she is trying to turn our boss against me.
  16. 16. The fortune teller error Negative thought patterns We anticipate that things will turn out badly, and we feel convinced that our prediction is an established fact.
  17. 17. AS to overcome ‘Fortune teller error’ negative thought patterns Personality Defect Removal Process Mistake : The client won’t be interested in doing business with me. AS : Whenever I get the thought that the client will not be interested in doing business with me, I will become aware that we have done our best in submitting the business proposal just as other companies have. Let it stand on its own merit. So, I will patiently wait for their answer.
  18. 18. Magnification (catastrophizing) or Minimization Negative thought patterns When we take our own errors or flaws and exaggerate them or are dismissive of our or other people’s strengths and positive qualities.
  19. 19. AS to overcome ‘Magnification (catastrophizing) or Minimization’ negative thought patterns Personality Defect Removal Process Mistake : I misbehaved when I was angry with my friend last year. This year, even though I supported her when her mother died, I feel it does not make up for my misbehaviour. AS : Whenever I get the thought that supporting my friend when her mum died will still not make up for the time I got angry with her, I will become aware that we all make mistakes, but we can make up for them by correcting our behaviour like how I am doing. So, I will continue to support her and remain positive. AS : Whenever my wife burns the dish for guests and I become angry at her carelessness, I will realize that it is okay as it may be an accident and I can easily get the same dish from a restaurant. Hence, I will be calm and tell her not to worry about it. Mistake : Even though my wife is a good cook, when she burnt a dish I went on and on about her blunder and kept reminding her of all the times she has made errors in the kitchen.
  20. 20. Emotional reasoning Negative thought patterns We assume that our negative emotions or feelings define the reality of how things really are, when in actuality they may be different. I feel it, therefore it must be true. It is the habit of making decisions based on how we feel rather than being objective.
  21. 21. AS to overcome ‘Emotional Reasoning’ negative thought patterns Personality Defect Removal Process Mistake : When a black cat crossed my path, I kept on thinking that something dreadful is going to happen to me. AS : Whenever a black cat crosses my path and I start thinking that something dreadful is going to happen to me, I will realise that I am overthinking. So, I will chant and pray for protection. AS : Whenever I get up late and start getting thoughts that I am very lazy, I will become aware that on most days I do get up on time. It is ok to take a break sometimes and I will remain positive. Mistake : When I got up late and was lazing around in bed, I felt very guilty and thought to myself that I am the laziest person in my group of friends.
  22. 22. Should Statements Negative thought patterns We try to motivate/reprimand ourselves with ‘shoulds’ and ‘shouldn'ts’, ‘musts’ and ‘ought to haves’. The emotional consequences are guilt. When we direct ‘should’ statements toward others we feel anger, frustration and resentment.
  23. 23. AS to overcome ‘Should Statements’ negative thought patterns Personality Defect Removal Process Mistake : My daughter-in-law (Sarah) should be spending time with my grandchild instead of focussing on her work all the time. AS : Whenever I think Sarah should be spending time with my grandchild instead of focussing on her work all the time, I will realise that everyone has their own priorities and in her own way she does take care of my grandchild. So, I will help out whenever possible. AS : Whenever I get the thought, ‘I should have gone to the gym today’, I will realise that I am working towards regular workouts and going to the gym regularly. It is a habit which will develop step by step in me. So, I will work towards having a regular regime. Mistake : I should have gone to the gym today.
  24. 24. Labelling and mislabelling Negative thought patterns This is an extreme form of overgeneralisation. Instead of describing one’s error, one attaches a negative label to oneself : "I’m a loser". When someone else's behaviour rubs us the wrong way, we attach a negative label to them.
  25. 25. AS to overcome ‘Labelling and mislabelling’ negative thought patterns Personality Defect Removal Process Mistake : Ron does not report to work on time. I feel he is useless. AS : Whenever Ron does not report to work on time and I feel he is useless, I will realise that he is an asset to the team as he brings ideas to the table that add value, so I will focus on his qualities.
  26. 26. Personalisation Negative thought patterns Personalisation is where a person believes that everything others do or say is some kind of direct, personal reaction to them. They take everything personally, even when something is not meant in that way.
  27. 27. AS to overcome ‘Personalisation’ negative thought patterns Personality Defect Removal Process Mistake : My neighbour Billy joked saying that dentists are not really considered doctors and I got angry thinking he is insulting me. AS : Whenever Billy jokingly says that dentists are not really considered doctors and I get angry thinking he is insulting me, I will realise that Billy usually indulges in harmless banter and I will take it in my stride.

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