Recognise the thought.
I'm not good enough. I feel ashamed. I'm worthless. These thoughts become our feelings, and they have a significant impact on our body. If we don't identify our thoughts we can be burdened with anxiety, muscle tension, headaches, depression and more. By recognising the complaining or blaming thought that is forming in your brain without judging it, you have the chance to accurately identify what you are feeling, and take steps to express those feelings appropriately.
Relax your body so you can release your thoughts.
When you have negative thoughts your body goes into fight, flight, or freeze mode. Take some deep breaths to physically relax your body. Ask yourself what you are thinking, and then analyse those thoughts without judgement. Then ask yourself how you are feeling because of those thoughts. Breathe out and imagine the negative thoughts leaving your body. If it helps, you can also talk it out or write it down.
Change your perspective.
Now that your body is relaxed and your negative thoughts have been released, you have some mental space to think of things that are good in your life or that you are grateful for. It could be thinking about a friend, realising that you are healthy or safe, or thinking about something good that is about to happen in your life. Whatever it is, stick with that thought for a while... after all, it's much more pleasant in that space.
Practice this regularly and watch your negative thoughts have less of a hold on your feelings and your life.
Samantha Tassini, Psychologist and Founder of HEAL Psychology shares her experience as a therapist and in helping people heal with horses.