By DR BHUSHAN KUMAR UPADHYAYA :
T
he worst enemies of
human beings are his
negative thoughts. The
persistence of negative
thoughts for longer periods of
time badly impacts the quality
of life. In course of time victims
of negative thoughtsfall prey to
different psychosomatic ailments, depression and severe
neurotic and psychotic complications. Negative thoughts
weaken the brain'srational and
logical thinking power. Career
goals are disturbed. Self-esteem
is lowered. Interpersonal relationships sufferalot. There is
all pervasive disappointment in
life. Hence, it is imperative to
control negative thoughts at
earliest to restore balance and
overall health.
In this article I am going to
discuss two very simple mind
management techniques
which have been found to be
useful in alleviation of the
problem of negative thoughts.
Negative thoughts are like
the cobwebs where victims are
trapped and find it difficult to
come out. The more one tries to
dwell on negative thoughts, the
stronger negativity becomes.
Victims of negative thoughts
are glued to the fears of the
future. They are insecure about
the future. It is found that some
of the victims of negative
thoughts are over cautious
about the present also. Those
who are prone to over thinking
about the past also suffer from
negative thoughts. Traumas or
bad incidents which had
occurred in the past are also the
source of negative
thoughts. In
some of the cases the victims are
found
struggling
with some
financial, family, social or other problems in their
life. Mental health
issues like bipolar disease, schizophrenia,
depression, etc, also
cause negative
thoughts. If a person is not able
to achieve his goals despite his
best efforts, it may also cause
negative thoughts. Lack of self
confidence, self blame, over
rumination on some issues , etc
are also the sources of negative
thoughts.
The first mind management
technique which neutralises
negative thoughts to a great
extent is the breathing method
of 3:6:9:3. One has to inhale
for 3 counts. The inhaled
breath is to be held inside lungs
for 6 counts. The exhalation
which follows should be of 9
counts. After exhalation the
pause should be of 3
counts.
The full
circle consists of
21 counts. If
someone finds it
difficult initially,
one may go for a circle of 11 countsinhalation 2, retention
3, exhalation 4 and pause
2. This pranayama works
fantastically because it
activates our parasympathetic nervous system
which is responsible for
relaxing and healing. Secondly,
the rushing pace of the mind is
slowed down. This practice of
Pranayama generates a deep
level of breath awareness
which elevates our consciousness and one feels a state of joy.
The second mind management technique is called journalism. It is a simple way of
writing down negative
thoughts every day. After seven
days one becomes aware of the
patterns of negative thoughts.
Papers on which negative
thoughts are written need to be
torn up and thrown into the
dustbin. This psychological
trick also proves very useful in
fighting the menace of negative
thoughts.
I myself have derived
immense benefits from these
two mind management methods. Shared these techniques
with others and they also found
them quite useful and effective
in managing negative
thoughts.
(The writer is Former DG
Police & CG, Homeguards,
Maharashtra)