How Do You Know if Youve Been Mind Controlled

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When you don't have control of your heed, your thoughts and emotions can run amok. Y'all might find yourself ruminating on things a lot, constantly doubting yourself, or having trouble dealing with your emotions. It doesn't have to be that mode though! You can take control of your mind and supersede out-of-control negative thoughts with positive, accurate ones. Over time, you'll get-go to feel happier, more balanced, and in control of your feelings and sense of self.

1. i

   Avert rumination. You lot may discover yourself thinking almost something negative, even when you really don't desire to. In that location are a number of tricks y'all can use to control your mind and stop ruminating:

   • Think nigh the worst-case scenario. Although this seems counter-intuitive and similar it would just pb to even more ruminating, when you lot think about the worst-instance scenario, and then think about whether you would be able to handle information technology; you lot'll likely find that you can imagine yourself handling the situation and this can assist decrease your worry.
   • Schedule fourth dimension for yourself to worry. By setting aside time to think about your problem, y'all tin can rest assured that it volition get the attention it (perhaps) needs; this can aid you stop thinking excessively nigh your problem when you don't desire to.
   • Go for a walk. Getting out and most can go your mind off of your worries, either merely because of the practise itself or because you will exist taking in new information (sights, sounds, smells) which can assist your mind wander to other, less sad things.

2. ii

   Believe in yourself and that you tin change. If y'all don't believe that yous can change you're non going to endeavour nigh equally hard as if you believe success is possible. And so, brand sure that you're using positive thinking to face your problem. Try to keep in mind that you tin change the way you think, that you lot can meliorate.

   • Renounce old habits in favor of a more effective lifestyle. Your subconscious mind where all your habits are recorded is a condolement zone that provides the feeling of familiarity, safe, and conviction. You can practise the aforementioned things every day, tread the aforementioned routs, undertaking no risks. Only what about your assuming dreams and ambitious plans? To make some bang-up things happen, as well as grow and develop as a person, you have to get out this comfort zone and undertake some risks in the pursuit of a better tomorrow.
   • Studies show that individuals adopting this "growth" mindset are more than likely to make desired improvements than those who view their traits and skills equally fixed and unchangeable.^[1]

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3. three

   Be optimistic about your abilities. You might think that being accurate most your ability to command yourself is key. However, studies prove that existence overly optimistic about your ability to control your behavior can help give yous even more cocky-control.^[2]

   • To be optimistic, try telling yourself that you will succeed and control your mind over and over again, fifty-fifty if in the moment you don't believe so.
   • Try also to remind yourself of times where you successfully controlled your heed as intended. Reflect only on these successes and non on whatever self-control failures yous might take had.

4. 4

   Re-appraise what you lot are struggling to control. Attempt changing how you lot wait at the thing yous are struggling to control. For example, if a office of your mind really wants to take wine just you are trying to stop drinking, endeavour imagining the wine equally toxicant. Imagine information technology going all through your body, infecting your cells and organs. Studies testify that having individuals mentally transform (re-appraise) desirable things into less desirable things facilitates their cocky-command efforts to avoid the desirable matter.^[3]

   • To do this, actually try vividly imagining and playing forth with the idea that the object you lot wish to avoid has changed its properties.

5. v

   Stop overgeneralizing. Overgeneralizing means taking a single occurrence of a negative experience and projecting it onto other experiences or to your predictions nearly how the time to come will be. For case, someone who overgeneralizes might say, "I had a difficult childhood, and so my life is going to be difficult forever." To stop overgeneralizing, you lot might: ^[four]

   • Take it upon yourself to change your own future through difficult work and persistence. For example, if you had a hard childhood and call up your life is going to be hard forever, you might identify ways in which yous want your life to improve, and work to improve them.
   • Continuing the example, perhaps you want more meaningful relationships and a amend task. You might research ways to obtain those things and then set goals for yourself in those domains to accomplish.

6. 6

   Avoid personalization. This is a thought trap where yous take personal responsibility for things that are out of your control. For instance, if your daughter roughshod downwards at school you might say "Information technology is my mistake that she fell" when in reality the situation was entirely out of your control.^[5]

   • To avoid personalization, effort to think carefully and logically near events that you are personalizing. It can help to ask yourself some questions.
   • For example, you might enquire yourself "What could I actually have done to stop my daughter from falling down, given that I wasn't at school with her?"

7. vii

   Finish jumping to conclusions. This is a thought trap that involves thinking certain things without any evidence to back those thoughts up.^[6] For example, someone who jumps to conclusions might think that a person doesn't like him without whatsoever evidence supporting that exclamation.

   • To finish jumping to conclusions, you can pause and think more before reaching judgments. It tin can assist to ask yourself questions about the thought. For example, you tin ask yourself if you actually know that the thought yous are having is truthful. Yous can also ask yourself to identify specific pieces of evidence that would suggest that the idea is true. Using the prior instance, someone who thinks a person doesn't like him might ask himself to identify item conversations with that person that provide evidence for the claim.

8. viii

   Avoid catastrophizing. This is a negative idea trap wherein the person blows things out of proportion. For example, someone who is catastrophizing after failing a examination might say "My life is ruined, I'll never get a good job now."^[7]

   • To stop catastrophizing, work on thinking more than positively. You can besides ask yourself questions that employ logic and reason. For example, someone who failed a test and thinks his life is ruined because he will never go a good job might ask himself: "Exercise I know anyone who has failed a test yet still gotten a good job and/or seems happy?" "If I was hiring someone would I make my entire determination based on that person's class in a single form?"

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1. 1

   Create a plan for your life. If you have a clear path for what you lot want in life, you may be less likely to be swayed by temptations that will hurt you in the long run. Write downwardly the major things you want out of life: Is it a good career? Having a family unit of your own one twenty-four hours? Becoming financially wealthy?^[eight]

   • You don't have to lay out very detailed steps for achieving these goals as part of this exercise; instead, think to go along your overarching goals in listen so you stay on rails in your life.
   • To form personal goals, information technology is important non to ready the bar besides high or else you volition neglect and this tin kill your motivation.
   • Instead, ready some big goals (e.thousand., learn how to lawmaking software), but break those bigger more distal goals into smaller more achievable goals (e.one thousand., read ane affiliate of a software coding book every week). In this mode yous can see tangible amounts of progress every bit you work toward accomplishing your more distal goals.

2. ii

   Grinning, even if you don't feel similar it. Negative feelings tin can reduce self-command and brand it more difficult for you lot to control your mind.^[nine] Ane way to counteract negative feelings is, but, to smile.

   • Although the idea that feeling happy causes y'all to grin is more intuitive, the facial feedback hypothesis suggests that smiling can really cause you to experience happiness.^[ten]

3. 3

   Spend time or money on others. Enquiry shows that spending on others can increase happiness and well-existence. Happiness and well-being can increase your cocky-epitome and reduce negative feelings that make self-control more difficult.^{[11] [12]}

   • Exactly how you spend your time or coin on others isn't that important. What matters is that you and those you are helping find it valuable.

4. 4

   Create obstacles for yourself. One way to control your mind is to make it more difficult for it to become what it wants. This extra effort will make information technology so that function of your mind is less likely to win out and influence your behavior. For example, if you desire to control the part of your heed that wants to watch TV when a function of y'all wants to cutting downward on your Television watching time, you could put your remote control in a hard to attain spot.^[thirteen]

   • Another example is that if y'all continue striking the snooze button in the morning, you lot could place your alert clock far from your bed, so that you are forced to get out of bed to turn it off.
   • A farther example is if you are having trouble refraining from sexual practice, and you desire to change this behavior, you could avoid putting yourself in situations that lead to sex: y'all could stay away from confined, nightclubs, and you lot could delete the phone numbers of people you sometimes hook-upwardly with.

5. v

   Advantage your successful cocky-control efforts. When you successfully control your heed, reward yourself so that you are more likely to keep to do so in the future.^[14] For example, say you lot really didn't feel like exercising but you forced yourself to do information technology anyways, reward yourself with a piece of chocolate or with an episode of your favorite Tv testify.

   • Be careful not to brand the reward too excessive or you may find yourself out of control and back to square one where you started. For example, if your goal is to lose weight and you controlled your heed and exercised when you didn't feel like it, don't consume several chocolates or you will but lose the progress that you made.

6. 6

   Punish unsuccessful self-control efforts. Only similar rewarding successes can aid in future cocky-command, punishing yourself for self-control failures can help in future self-control besides. In fact, studies prove that the threat of punishments tin lead people to exert more self-control.

   • To ensure the punishment's effectiveness, place information technology in the hands of a family member, friend, or partner and tell them to dish it out if you lot neglect to exert the self-command you desired. For example, they could hide your dessert and, at the terminate of the solar day if you failed to reach your self-command goals, they could withhold that dessert from you.

7. 7

   Reduce stress. The heed and body are deeply connected; the mind can make the body stressed, and physiological stress in the body can lead the mind to feel stressed. ^[fifteen] When people are stressed they exert self-control to deal with those stressors and oftentimes have reduced self-control afterward.^[16] As such, information technology is important to reduce stress to conserve self-control energy. There are a number of ways to reduce stress with evidence showing they work to some degree^[17] :

   • Try relaxation techniques such as deep abdominal breathing, which involves animate in securely and holding your breath for a few seconds then slowly exhaling over the course of several seconds. Yous may also attempt focusing your mind on a single soothing word (such equally calm or peace).
   • Get some exercise, which will help you to exhale securely and relax your tense muscles.
   • Talk to friends and family, since social support can act as a buffer against stress.^[18]

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• Question

  Why do I experience out of control when I'm anxious?

  

  Dr. Liana Georgoulis is a Licensed Clinical Psychologist with over x years of experience, and is now the Clinical Director at Coast Psychological Services in Los Angeles, California. She received her Doctor of Psychology from Pepperdine Academy in 2009. Her practice provides cognitive behavioral therapy and other bear witness-based therapies for adolescents, adults, and couples.

  

  Licensed Psychologist

  Expert Answer

  There are a lot of command behaviors associated with feet. When you're worrying a lot, you tend to experience out of control and you exercise whatever you lot can to get that sense of control back. Mindfulness, meditation, and relaxation techniques can help with this, but you may desire to seek out professional help if your anxiety is difficult to manage.

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Article Summary Ten

If you want to control your listen so yous stop thinking about something negative, try smiling, fifty-fifty if you don't feel like information technology, since grinning can actually make yous feel happier. Do relaxation techniques like deep intestinal animate or meditation to help you lot calm downwardly when yous're feeling stressed out. You lot should also spend time with family and friends you lot trust, since social support can human action as a buffer confronting stress. If you're still having problem with negative feelings, remind yourself that worrying well-nigh them won't actually alter anything. To learn more than from our Professional Counselor co-writer, like how to reduce stress and reward yourself, keep reading!

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