Do you ever open your email and find yourself scrolling through countless advertisements? They start to accumulate once you find yourself signing up at different stores or websites for an extra 10% off your next purchase or whatever bait businesses use to reel you in. Fortunately, at the end of these ad emails, there is an option in unsubscribe and you eliminate ever seeing them fill up your mailbox again.
Often times, we subscribe to internal negative messages that cause feelings of anxiety, depression, shame, or panic. When we experience these emotions, we tend to make choices and behave in detrimental ways like isolating ourselves, engaging in emotionally numbing activities, and berating ourselves.
There are several ways to "unsubscribe" to some of these messages. Once these strategies become habitual, you can start to notice the negative messages becoming less frequent or loud. Here are some thought-stopping tips to implement the next time you feel overwhelmed with negativity.
Change body positions (e.g. if you're sitting, stand or if you're in a room, try to step out for a bit).
Take deep breaths and maybe listen to a guided meditation (there are lots on Youtube to choose from!).
Reach out to a loved one and engage in conversation (even if it's something trivial like planning the next meal together).
List three experiences and people you're grateful for today (be as specific as possible).
Memorize and recite affirmation statements.
Create a happy playlist and listen to it.
Do an act of kindness for someone else.
If you've been away from sunlight, step next to a window or take a walk outside.
Choose a phone screensaver that brings a smile to your face.
Play with a pet (if you don't have one, make an appointment at your local shelter as a volunteer).