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Negative Thoughts Daily Routine

The document outlines a daily mental routine for controlling negative thoughts, which includes a morning reality check, breathing exercises, and thought labeling throughout the day. In the evening, it suggests a thought dumping exercise to assess negative thoughts and a gratitude practice before bed. Important rules emphasize avoiding symptom searches, limiting 'what if' thinking, and maintaining a healthy lifestyle with physical movement and regular sleep.

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jhprincekumar792
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9 views1 page

Negative Thoughts Daily Routine

The document outlines a daily mental routine for controlling negative thoughts, which includes a morning reality check, breathing exercises, and thought labeling throughout the day. In the evening, it suggests a thought dumping exercise to assess negative thoughts and a gratitude practice before bed. Important rules emphasize avoiding symptom searches, limiting 'what if' thinking, and maintaining a healthy lifestyle with physical movement and regular sleep.

Uploaded by

jhprincekumar792
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Daily Mental Routine – Negative Thoughts Control

Subah (5–7 min)


1. Reality Check (2 min): Uthte hi khud se bolo – “Abhi is waqt sab theek hai. Jo mere control mein hai,
main wahi karunga.”

2. Breathing (3–5 min): 4 second saans andar, 6 second saans bahar. 10–12 baar.

Din ke beech (jab negative thought aaye)


Rule: Thought se ladna nahi, usko label karo. Jaise hi thought aaye, bolo – “Ye dar hai, fact nahi.”

Shaam (5 min)
Thought Dumping: Likho – aaj kaunse negative thoughts aaye aur kya sach mein kuch bura hua? Zyada
tar cases mein jawab hota hai – Nahi.

Raat (7–10 min)


1. Gratitude (3 min): 3 cheeze likho – aaj kya theek raha, parents ke baare mein kya positive dekha, aur
apne baare mein ek achhi baat.

2. Body Scan (4–5 min): Aankh band karke pair se face tak dheere-dheere bolo – Relax.

Important Rules
• Google par symptoms search mat karo.

• Baar-baar “agar” wali soch mat ghumao.

• News aur caffeine limited rakho.

• Roz thodi physical movement aur fixed sleep time rakho.

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