https://forums.beyondblue.org.au/t5/anxiety/controlling-your-thoughts/m-p/570127#M49729 <P>Hi there,</P><P>&nbsp;</P><P>I'm sorry you are going through this; worry and rumination like you are experiencing can be very hard. Here are a few suggestions that I have that may help:<BR /><BR />- Practice mindfulness - the Calm App and Headspace have great meditations and mindful breathing etc - start with just a minute or two and build up. Beyond Blue also has some great guided visualisations that you can access for free.</P><P>- As a thought comes into your mind, sit with it. Imagine it is floating by on a cloud and say to yourself, "I am having a thought that xyz" and watch it float away. This creates separation from the thought. (Researching cognitive fusion/defusion may be a help)<BR />- Above all, I highly recommend speaking with your GP and getting a referral to see a therapist. Psychologists have so many great tools to manage anxiety; it really is worth it.<BR /><BR />I hope this can be of some help to you. Take care <span class="lia-unicode-emoji" title=":slightly_smiling_face:">🙂</span></P> Thu, 13 Jul 2023 11:32:36 GMT Ehmel 2023-07-13T11:32:36Z https://forums.beyondblue.org.au/t5/anxiety/controlling-your-thoughts/m-p/570113#M49728 <P>Trying to cap my thoughts so they don’t spiral out of control. Why is it I always think of the worst possible outcome of a situation?</P> Thu, 13 Jul 2023 09:41:53 GMT https://forums.beyondblue.org.au/t5/anxiety/controlling-your-thoughts/m-p/570113#M49728 Danmeacham 2023-07-13T09:41:53Z https://forums.beyondblue.org.au/t5/anxiety/controlling-your-thoughts/m-p/570127#M49729 <P>Hi there,</P><P>&nbsp;</P><P>I'm sorry you are going through this; worry and rumination like you are experiencing can be very hard. Here are a few suggestions that I have that may help:<BR /><BR />- Practice mindfulness - the Calm App and Headspace have great meditations and mindful breathing etc - start with just a minute or two and build up. Beyond Blue also has some great guided visualisations that you can access for free.</P><P>- As a thought comes into your mind, sit with it. Imagine it is floating by on a cloud and say to yourself, "I am having a thought that xyz" and watch it float away. This creates separation from the thought. (Researching cognitive fusion/defusion may be a help)<BR />- Above all, I highly recommend speaking with your GP and getting a referral to see a therapist. Psychologists have so many great tools to manage anxiety; it really is worth it.<BR /><BR />I hope this can be of some help to you. Take care <span class="lia-unicode-emoji" title=":slightly_smiling_face:">🙂</span></P> Thu, 13 Jul 2023 11:32:36 GMT https://forums.beyondblue.org.au/t5/anxiety/controlling-your-thoughts/m-p/570127#M49729 Ehmel 2023-07-13T11:32:36Z