Dr. Leaf suggests several visualization techniques in her book, Cleaning Up Your Mental Mess. In essence, she recommends that you imagine that you can create physical distance between yourself and the toxic thought or person that’s bothering you. Then play out would you say to a toxic thought or person that can’t touch you. Visualizing yourself navigating triggering scenarios can make you better equipped to handle them as they inevitably arise in real life. The key is to invite thoughts in and work through them, making you better equipped to manage them going forward. When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it. They might provide temporary relief, but in the long term, these crutches won't solve your problems. They'll just create new ones. Acceptance might involve telling yourself, “Nothing seems to be going right, and that’s discouraging. There’s only so much you can do to create change yourself, but giving up entirely isn’t the answer either.”

Let's start from the beginning: what is a thought? A thought is a concept or an idea built through a compilation of memories. The conscious mind constantly thinks, feels, and chooses how these thoughts are expressed internally with oneself and others. Forming thoughts is something that we naturally do all day long, and understanding their origins can help better equip us to express them positively. Remember that good days for your wellbeing won't always look the same. We don't always have the same levels of energy or motivation. Be kind to yourself and do what feels right for you at the moment. They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out! Visualisation is also called mental rehearsal, especially in the field of sports psychology where it’s a hugely popular form of mind management used the world over to enhance an athlete’s physical and mental training. One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.A little hint. When coming up with your goals is to think about if your goal is an ‘ends or a means’ goal. Is it about what you want to achieve in the end, or is your goal about the means to get there? The likelihood is there are self-beliefs and negative thoughts lurking about in your subconscious working hard to keep you precisely where you are now. Nice and safe and secure, at least as far as your mind is concerned, even though you might not realise that’s where you want to be!

Prolonged anxiety is mentally, emotionally, and physically unhealthy. It can have long-term health implications. Say you’re feeling down and out of sorts because a week of bad weather has postponed your hiking trip. You’re miserable because you can’t do what you planned, so you turn your attention to things you’ve been meaning to accomplish. Reframing won’t change the actual outcome of a situation, but it can change the way you feel about your circumstances. Those limiting thoughts are like negative affirmations that you’re affirming to yourself all the time. So you want to replace these with positive empowering affirmations to help you acquire and affirm (or make firm) the behaviours, characteristics and actions required to achieve your goals and make the changes you want.

Evidence shows that people who help others, through activities such as volunteering or community work, often become more resilient. It's not always easy to take care of our wellbeing. Or to know where to start. You might find it helpful to: Consider telling your bank that you have a mental health problem. They may be able to add a note to your file to look out for unusual spending. See our information on telling your bank you have a mental health problem. Tell someone you trust about the warning signs you might be overspending, or signs you’re struggling with your mental health.

How do you want to feel? What are the themes you want to live your life by? What words sum up what you want life to be like for you. The act of taking control is in itself empowering, and it's a crucial part of finding a solution that satisfies you and not someone else. Connect with people Mind management is a technique that teaches people to be “thought detectives” and embrace their thoughts and reconceptualize rather than respond to them. Over the course of the first 6 episodes of the Changeability Podcast we’ve talked about our brains, our conscious and subconscious minds – their different but equally important roles and how the subconscious mind is many times more powerful than the subconscious (episode 2). The first technique to manage your mind to get what you want in life and business is about knowing where you’re going and what you want to achieve.

If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field. It may not seem as if meditation actually helps you control your mind, especially when you first start out. These could be long-term goals, they could be short-term but it's about getting clear about what it is you want your life to look like and having a clarity of vision so you can set your clear intentions.