Survivors / suffers of Domestic Violence abuse spend a lot of time worrying about the past, future and present. For example, did I say something wrong or even blaming myself for something negative that happened? It may be helpful to think what I would say to a friend that was thinking this way about themselves.Think of a kind rebuttal to help them out of their negative thinking, then with this view in mind apply it to my thinking of the situation. Alternatively, I find if I give myself a ‘worry time’ during the day that I can focus on something that is worrying me, I find 5 minutes is enough time with the thought. Then I focus on a distraction technique to go back into positive thinking and enjoying my day.
In my ‘worry time’ I find having a non-judgemental mindset to a negative thought, to be subjective and assess my reaction to it. Observe it and then let it go. It can be difficult to do this if the negative thought is strong, I find it takes practice. Grounding techniques are other option. The goal is to feel more at ease with my thoughts. Once I got better at this type of non-judgemental thinking I was able to notice myself before my negative thoughts spiraled out of control and to look for the positive elements in my life.