Two Steps To Manage Negative Thoughts - Negative Programming Part 2

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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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 doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.

[BoomerActual]

Your service to humanity with these free videos is praise worthy. They are so informative and to the point. You have a natural easy communication style. Thank you for them.

[glorfla]

Growing up without encouragement, receiving only criticism has damaged my opinion of self. Thank you for these tools to apply to pull myself out of the darkness.

[SweetUniverse]

Injecting comedy was hilarious & perfect all at the same time 😂

[phoenix-azarizona]

A Black female psychiatrist rocking her natural hair telling how it is with clarity, humor, warmth and precision: my prayers have been answered...Thank you, dr Marks. Belgian cheers from Brussels, Europe

[mannyreloaded]

The trash bin kick sent me! 😂 Thanks for continuing to make great content, Dr. Marks.

[clearaswater]

These videos are so helpful. I'm gonna watch as many as I can. Currently just started therapy for past trauma. I'm so sick of being triggered.

[specterowl]

Hey there random person. You are beautiful, complex and uniquely you. No one is walking in your shoes. So be kind to yourself and keep those eyes on your guiding star.

[Leo-jwex]

Dr.Marks was one of the best gifts that I found in 2020...Happy holidays to everyone subscribed to this awesome channel...

[tshibamo]

“Well, that’s stupid.”
“Yes, so are your thoughts.”

Thank you 🥔

[iLuvMarlenyNunez]

You are a beautiful person Dr Tracey Marks. I would love to connect with you. You are amazing! God bless your beautiful soul❤️🙏🏼

[losiento]

Dr. Marks, I feel like you’re somehow “tracking my mental health needs” by some magical method- last week the video on playing an instrument for anxiety and depression, this week this video about old negative programming loops. I’m surprised by how timely and perfect these videos are, and how helpful- full of wise insight and compassion. I can’t possibly be the only one who feels this way.
Thank you. 🙏

[NenaLavonne]

Thank you ♥️ This channel is an incredible resource. Wishing you and this beautiful community an amazing December ❄️😊

[maryannemoll]

I honestly come here every time I feel a panic attack coming on, and click on a random video and just listen to you, and it calms me down.

[saraa]

This week I started to tell myself “IT’S OK ….” every time I did wrong, thought about my bad decisions, had negative thoughts about what I should have said or done and it made me feel so much better.
Its ok to make mistakes to get embarrassed or feel bad and its all apart of who we are and as long as we fight it it will get worse but if we accept it, everything will feel better and improvement will come along, so IT WILL BE OK as long as IT IS OK.

[bigt]

Going to have to watch a few times. Struggled with this my whole life.

[SirWolfykins]

I'd like to say I definitely enjoy the visuals on this one with the scenes of you acting things out, keep up the good work Dr. T!

[nettle_head]

I honestly cracked up when you did the balled up paper/trash can skit, thank you so much for these amazing videos 🥰

[rambhattacharjee]

Right on point.

Im struggling with this

[Snuzzled]

I'm a terrible perfectionist who often finds myself falling into a catastrophizing, black and white spiral when I make a mistake and let someone down, especially at work. A phrase I keep in my pocket now thanks to this video is "It's ok to make mistakes. No one can be perfect. My friends and coworkers trust me and value me. One mistake will not change that." Then I try to remember a mistake a coworker/friend made yesterday, last week, last month, last year. I never can. It really helps calm me down. Sometimes we all make mistakes and the important thing is to show we've learned from them.

This video has helped me understand that the first step to stopping my negative thinking is to be prepared for when it happens.

[denisem]

Thank you, Dr. Tracey! You are so healing!