【For Those Who Can't Stop Negative Thought Loops】Anxiety Relief You Can Practice Immediately - Breaking the Cycle of Rumination in an Instant

"Why did I say that..."
"What if things don't go well again..."
"I'm just so anxious about the future..."

One anxiety triggers the next, and before you know it, negative thoughts are spinning endlessly in your head.
Have you ever experienced that?

In technical terms, this is called "rumination," and it is known to further intensify anxiety and depression.

At such times, instead of trying to force your thoughts to stop, let's gently shift your brain's focus using eye movements. This is a very simple method you can do anytime, anywhere, so please give it a try.

A 3-Step Practical Guide to Eye Movements for Breaking Negative Thought Loops

Step 1: Regulate your breathing
It doesn't matter if you are sitting in a chair or standing.
Relax your shoulders and slowly regulate your breathing.

Step 2: Slowly move both eyes from side to side
Without moving your face, move both eyes simultaneously
left → right → left → right
slowly.

Imagine you are looking at the scenery outside the window from one end to the other, and try repeating this about 10 times.

Step 3: Gently close your eyes and focus on deep breathing
After gently closing your eyes,
exhale deeply.
Then, focus your attention on the sensation of air leaving your chest and abdomen.

Why can moving your eyes reset your thoughts?
This method is based on a psychotherapy called EMDR (Eye Movement Desensitization and Reprocessing).

EMDR was developed by the American clinical psychologist Dr. Francine Shapiro.
The discovery is said to have been triggered when the doctor was thinking while walking in a park and noticed that certain eye movements helped soothe her own unpleasant thoughts and stressful emotions.
After further research, the first paper on its effectiveness was published in 1989.

And from subsequent research,【Performing eye movements sends signals to the left and right brain, activating the brain】was discovered.

When negative thoughts circle in your head and won't leave, it is said that the brain is "freezing" as a defensive reaction to a state of shock.

At such times, by moving your eyes and stimulating the left and right brain, you can regain your original information processing functions and naturally untangle the thoughts and negative information that have become stuck in your memory.

To you, who are doing your best today
How was your day today? There may have been many things that went well and things that didn't.
First, put aside any self-reflection for a moment, and no matter how small, look at your own efforts and take time to reward yourself.
And if your thoughts still start to spin in your head, try moving your eyes slowly from side to side with a calm mind.

In this note, I will share ways to deal with anxious feelings. Please follow me and wait for updates.

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