Controlling thoughts, especially in the context of managing negative or intrusive thoughts, can be

challenging but achievable with consistent practice. Here are several effective strategies to help you
gain better control over your thoughts:

1. **Awareness and Mindfulness**:

- **Recognize Thought Patterns**: Start by becoming aware of your thought patterns. Notice when
negative or unhelpful thoughts arise and how they impact your mood and behavior.

- **Practice Mindfulness**: Regular mindfulness meditation helps cultivate awareness of the

present moment without judgment. It allows you to observe your thoughts as they come and go,
without getting caught up in them.

2. **Challenge Negative Thoughts**:

- **Question Their Validity**: When negative thoughts arise, challenge their validity. Ask yourself if
there is evidence to support these thoughts or if they are based on assumptions or past experiences.

- **Replace with Positive Thoughts**: Once you identify negative thoughts, consciously replace
them with more positive and realistic thoughts. This helps in reframing situations in a more
constructive light.

3. **Cognitive Restructuring**:

- **Identify Cognitive Distortions**: Learn about common cognitive distortions (e.g., black-and-
white thinking, catastrophizing) and recognize them in your own thinking.

- **Reframe Thoughts**: Practice cognitive restructuring by consciously reframing negative

thoughts into more balanced and rational perspectives.

4. **Focus on the Present**:

- **Grounding Techniques**: Use grounding techniques to bring your focus back to the present
moment. This can include focusing on your breath, noticing sensations in your body, or engaging in
sensory activities (like feeling textures or listening to sounds).

5. **Mindful Breathing and Relaxation**:

- **Deep Breathing**: Practice deep breathing exercises to calm your mind and reduce anxiety or
stress that may be triggering negative thoughts.

- **Progressive Muscle Relaxation**: This technique involves tensing and relaxing muscle groups
sequentially, promoting physical relaxation that can help ease mental tension.

6. **Set Boundaries with Thoughts**:

 - **Acceptance**: Accept that thoughts will come and go, and that you cannot always control their
initial appearance.

- **Letting Go**: Instead of engaging with every thought, practice letting go of those that are
unhelpful or intrusive. Imagine them as clouds passing by in the sky.

7. **Seek Support**:

- **Therapy**: Consider seeking support from a therapist or counselor, especially if persistent

negative thoughts significantly impact your daily life.

- **Supportive Relationships**: Surround yourself with supportive friends and family who can
provide encouragement and perspective.

Remember, mastering control over thoughts is a gradual process that requires patience and
persistence. By integrating these strategies into your daily routine, you can develop greater
awareness and resilience in managing your thoughts effectively.