If you are someone who struggles with mental health problems, you most likely know about that little voice that talks to you in your mind. They can suck the happiness out of you, making life hard with their negativity.
One way to deal with them is by talking about them with your loved ones. This is what I did with my inner demon, that helped me also transition in my career.
Observe your thoughts.
One of the best things you can do to tame your inner demons is to watch and observe your thoughts. This can be done in a variety of ways. One way is to imagine yourself on a balcony, watching your thoughts pass by as if they were pages in a book. You can then label each thought, like “fear,” “anger,” or “guilt.”
Another way to look at your thoughts is to try and make them tangible. This could be as simple as writing down a list of your most negative and toxic thoughts and physically throwing them away. Interestingly, a study by Brinol, Gasco, and Petty found that when people physically discarded a representation of their thoughts, they also mentally discarded them as well.
You can also try thinking about your thoughts as if they were creatures in a zoo. Think about their shape, color, texture, and temperature. What is each thought trying to tell you? Are they a threat, a warning, or just a silly idea? Be sure to pay attention to the tone of your voice as you talk to your inner demons. Using harsh or critical tones will just reinforce their power.
Once you’ve identified the nature of your demons, you can begin to work with them. For example, if your demons are draining your energy, you can use mindfulness practices to help you stay present. You can also try breathing exercises or visualization to help you focus on your body and refocus on what’s important.
It’s important to remember that even if you work with your demons to overcome them, they may come back and visit from time to time. This is because your brain is a highly complex and calculated machine that, as much as you would like it to, doesn’t really care about your happiness or freedom.
In the end, dealing with your inner demons is a personal journey that can be made easier by embracing a supportive community. If you’re struggling, consider seeking professional guidance in the form of therapy or joining a support group. You can also open up to trusted friends or loved ones. It might feel scary at first, but once you’ve made it through that initial fear, it can be very cathartic and empowering.
Reframe your thoughts.
Reframing your thoughts is a cognitive skill that takes time to learn. Practicing it will help you replace your negative and distorted beliefs with more helpful ones. If you try a reframing strategy and it doesn’t work, that doesn’t mean you should give up and just switch to another method.
One way to reframe your thoughts is to slow them down, label them, and question them. For example, when you have a thought that is making you feel anxious, you might say something like, “What evidence am I using to support this belief?” It can also be helpful to keep a thought journal so that you can observe your unhelpful thinking patterns over time and understand how specific situations or beliefs trigger emotional reactions in you.
You can also try to find more positive and realistic alternatives to the irrational fears that are consuming your mind. This technique is called “choosing again.” For example, if you have a thought that is making you think you’ll embarrass yourself in front of people, you might try thinking about how you could possibly manage the situation instead of focusing on what will go wrong.
Another type of irrational thought is taking things too personally, which is when you assume that everyone around you is reacting to something you did or didn’t do. This type of unhealthy thinking can cause you to become self-absorbed, leading to feelings of blame and guilt. It’s important to remember that people are not the center of the universe and they have their own problems that have nothing to do with you.
You can also use a mindfulness practice to calm your anxieties and refocus your thoughts on the present moment. For example, if you are feeling anxious about going to a social event, you can focus on the sounds around you and your breathing, letting your thoughts pass by without being noticed. You can also practice mindfulness exercises at home, such as meditating or listening to soothing music. If you’re not comfortable doing these on your own, it’s a good idea to talk to a mental health professional for additional guidance and support.
Distracting yourself is a solution
One way to stop the negative thoughts is to focus on other things. For example, you can distract yourself by watching a movie, going out with friends, or reading. You could also try meditating or exercising. Another option is to think about happy memories. This will help you regain control over your emotions and remind you that you are not alone in this battle.
If you’re unable to control your inner demon, you can try screaming at it or shouting out loud. However, be mindful that you might not want to do this if people are around because it can make them feel worried or anxious about you. It’s best to do this on your own or with a friend who supports you.
Another way to distract yourself is to find a creative outlet. There is a cute representation of demons in a bottle as a way to express emotions and improve mental health. She says that she didn’t know what she would do with the representation at first, but it ended up helping her a lot. It’s almost like a spoken journal, except instead of writing it down, you are vocalizing your thoughts and feelings.
It may take some time for you to get used to the idea of talking to your inner demon. Initially, you might feel as though you are not in control of your emotions, but as you begin to practice this technique it will become easier. Once you have a dialogue with your demon, you might even begin to recognize that they are not as ferocious as you first thought.
When you are ready, you can ask your demon where it comes from and what it wants from you. Once you have a clear understanding of what your inner demon wants from you, you can begin to tell it that it is no longer welcome in your life.
You can then release your demon with love and send it away with gratitude. However, don’t be surprised if your demon revisits you again. Just remember that it is not a sign that you have failed, but rather that you have learned how to extract the gold from your struggles and use them to your advantage.
Accept and live with your Inner demon thoughts
At often times, negative thoughts have no basis in reality and are just the result of your brain’s way of processing information. The good news is that you can train your brain to think differently. It takes time, but once you begin to observe your thoughts and reframe them, you can begin to let go of them. For example, you might imagine your thoughts as clouds floating in the sky; they come into view but eventually fade away. Some people find it helpful to picture their thoughts as leaves flowing down a stream.
The key is to recognize that your mind is a part of you, but not to worship it. Instead of taking its ideas as gospel, treat it like the crazy uncle that believes in conspiracy theories about crop circles — you respect its existence and know that it has value (just not when it’s telling you things that will keep you from living your best life).
In fact, talking to your inner demons can be very therapeutic. According to a study by Brinol, Gasco, Petty, and Horcajo, writing down or verbally declaring your negative thoughts is effective at making them more manageable. Even though it might seem silly, shouting at your Inner Demons is another fun way to vent your frustrations.
However, if you feel that your demons are too strong for you to handle on your own, don’t be afraid to seek help. Talking to a professional therapist or counselor can be beneficial for many reasons, including helping you learn techniques and skills that will be useful in managing your demons.
