The FIVE R's are key words that summarize a Negative Thought Stopping procedure that can help you achieve this goal. Each word sets up the thought process for the next step in this sequential procedure. Implementing this thought process on a consistent basis, with intensity, is critical to successfully learning to stop negative or counter-productive thoughts.
RECOGNIZE – Recognizing that you are having a negative thought is a critical first step in learning to control negative thoughts. Consciously increasing your awareness and vigilance with regard to negative thinking will aid in the recognition and control of counter-productive and self-destructive thinking. You must be "on guard" to recognize the first signs of negative thinking in order to crush that thought before it has a chance to fully form and strongly take hold of your conscious mind.
REFUSE – You must refuse to allow the negative thought to continue and gain strength by some positive and defined action (e.g. visualize a STOP sign in your mind's eye; snap a rubber band across your wrist every time you have a negative thought; etc.). You must do something to disrupt the negative image and/or thought in order to prevent it from growing stronger. By doing this, you begin the process of shifting your mind away from the negative thought.
RELAX – Use any of a number of techniques that can help you to relax: take a deep, controlled breath; use a verbal trigger to shift your thoughts and feelings to a relaxing image; etc. When you are relaxed, the effect of mental programming is more powerful and you are ensuring that the next step in this 5-step procedure will have an increased potential to be effective.
REFRAME – The 4th step in the Negative Thought Stopping procedure serves to complete a mental shift toward images and thoughts that are consistent with your best performance. Replace the negative thought with a positive image or thought. "I AM in control of my thoughts and actions, I can choose to respond and think the way I want to." "I've been here before and done this before, so I know I can do it again." "This is part of the process that I have chosen." Use imagery to ‘see' and ‘feel' the performance you want to achieve and how you want to BE as you achieve it. Become you're personal A.C.T.© model.
RESUME – Continue your activities with a sense of confidence and control. You will always enjoy strong sense of confidence if you tie this mindset to a personal commitment to always give nothing but your best effort, regardless of the situation or outcome. The degree of effort you apply to the challenges that you face on an ongoing basis is totally, 100% within your control… it is one of the few things that is, in fact, fully within your control. Think about what you are like when you perform with excellence and what you want to achieve, and develop your confidence by always applying your best effort to achieve it. A.C.T.© like a Champion in word, thought, and deed.
The next time you feel negative thoughts grabbing hold, use these Five R's to effectively change your thought patterns and bring about powerful results in your life. Make this simple program your new habit!
|Jacques Dallaire, Ph.D is the principal consultant of http://www.dallaireconsulting.com/|
Why not look at the world with a different perspective. Open your eyes to everything you are missing and you won't believe how amazing you can be. There is an old saying, "how can I soar like an Eagle if I am flying with turkeys". This is such a true statement, people who fly low typically want you to fly with them.
Never be afraid to soar, rise up above the fray and find your flight height.
It takes hard work and suffering to get to where you want to be.. day by day you must take it in and realize you are different than you were yesterday..
"Spiritual practice is about transformation, but it's also, and more importantly, about working with what is." Angel Kyodo Williams
The same can be said for physical transformation. In working with what is, we must adopt a fitness and nutrition routine that works with us ~ our bodies, and our minds. Do you fight your workout and nutrition regimen, or does it work for you?
MOTIVATION: BE POSITIVE. Stay on the POSITIVE side of life. We SAY what we continue to Think. We have a SAY in how we show up and turn around our lives. Our lives LISTEN to and reflect what we SAY. So keep saying something GOOD. It's a process but You've got this!
Let's Speak and Stay on the Good side of life.
POSITIVE: To possess the landscape of your MIND with good thinking + good speaking. Take a moment to take good possession of your territory (life).
Just thinking of YOU.... Now, Have a great day ;-)
TEAM MOTIVATION: "A MAXIMIZER is someone who has unlimited capacity of learning, sharing, developing, and nurturing. He is someone who does not set boundaries but expand them, and reach deeper up to the point of resistance. He does not stop when he meets hindrances along the way. Instead, he explores how to overcome these bottlenecks on the roadways of life.
He is a VICTORIOUS spirit who always tries to solve problems, develop new strategies, and devise means to achieve his goals. He is an expansive leader, someone who can transform many things and who has the capacity to see the larger pictures of life. Be a MAXIMIZER, then. You will surely add more significance to people around you."
-BY: Elmer Romulo Valdez
Be Exceptional. Be Amazing. Be your one TRUE self. Make it happen. Its only you who can make life what it can be. Go after it with no regret. The time is now.
MORNING CUP OF MOTIVATION: Let's Celebrate life today. Celebrate your life experiences. Celebrate your growth. Celebrate good things, happening around you and also within you. Celebrate learning and living. Celebrate the pains. Celebrate the process. Celebrate the promise. Celebrate your worth. Celebrate your value. Celebrate your life.
"Its not the size of the dog in the fight, but the size of the fight in the dog" (message) - No matter big or small, don't let the challenges keep you down. Of course you'll get knocked down, but get back up and go after it again! Be the champion you know yourself to be.
2nd CUP OF MOTIVATION: "You can act your way into feeling long before you can feel your way into action. If you wait until you FEEL like doing something, you will likely never accomplish it. The same is true for thinking. You cannot wait until you FEEL like thinking to do it."- John C. Maxwell (BOOK: How Successful People Think)
Use GOOD thinking to drive your EMOTIONS towards good ACTIONS. Don't wait to feel like it, just set your thoughts on doing it and getting it done. So, DO IT. I am so talking to myself too. I'd say we are in the process of training GOOD thoughts, wouldn't you say so too?
Thinking for a Change. Changes EVERYTHING.
Everything about YOU is a SUCCESS. Progress is a MIND process. Let's keep going, growing and cultivating our BEST!