6 Questions To Challenge Your Negative Thoughts

How to silence our negative thoughts?

Let’s try “Thought on a Leaf.”

It’s a Cognitive Diffusion technique.

It’s all about creating a little space between you and your thoughts.

Let’s dive in!

1.    To start, sit or lie down somewhere quiet.
Make sure you won’t be disturbed.
Take a few deep breaths to relax.

2.    Now, picture a calm stream or river in your mind.
Imagine the water gently flowing by.
This is your special place — a place you really love!

3.    Now, think about the judgmental thoughts that pop up.
Especially when you make a mistake at work.

For example.
→    “I’m such a failure”
→    “Everyone is judging me”
→    “Everyone must think I’m incompetent”

4.    Now, imagine those thoughts as leaves.
Picture each thought as a leaf floating on the water.
You know those leaves in the fall?
Exactly, just like those!
Visualize writing your thoughts on a leaf.

For example, let’s say you have this thought:
→    “Everyone is judging me”
Just write it on a leaf in your mind.

5.    Now, watch the leaf drift down the stream, carried by the water.
See it move further away, until it’s just a tiny speck.
If more judgmental thoughts pop up, write them on new leaves.
Let them float away too.
6.    After a few minutes, open your eyes and take a moment.

Ask yourself:
→    How do I feel now?
→    Did I notice those thoughts felt less powerful as leaves?

Do this exercise whenever you feel overwhelmed by judgmental thoughts.
The more we practice, the easier it is to let those thoughts float away.
Just like leaves in the fall