Anchor yourself.

Ask yourself: Are my thoughts helping me at this moment?

If you're running haywire as you get ready to sleep for bed, anchoring help. Anchoring technique is taught in a research based program known as the Unified Protocol, launched by Dr. David Barlow, a professor emeritus at Boston University. (Taitz, J. 2024).

Take your thoughts less seriously.

Too often we self criticize that isn't helpful. The art of cognitive defusion-meaning creates distance and perspective from our thoughts, and taking less seriously. These thoughts are just patterns of ideas, not hard core truths. (Taitz, 2024).

Sit with uncertainty.

Accept whatever is right now, including the unknown. It's futile to use so much of our free time playing draining guessing games. According to Dr. Michel Dugas, a psychology professor at the University of Quebec. " There are an infinite number of bad things that could possibly happen, and there is just no way a person can anticipate them all.".

Accepting your emotions makes it clear that unlike ruminating, which can keep us for hours, feelings are quite transient when we choose to stay in the present moment. (Taitz, 2024).

Self validate.

Dialectical Behavior Therapy known as self validation, an approach developed by Dr. Marsha Linehan, a professor emeritus at University of Washington, in which you legitimize your emotions and move past replaying the emotions loop. Say something like: "This isn't what I expected. Of course I feel angry and sad". (Taitz, 2024).

Practice these four techniques, and you'll improve your psychological flexibility,a term coined by Dr Steven Hayes, founder of acceptance and commitment therapy, having psychological flexibility is a key ingredient in being able to adapt to life and all its complexities.(Taitz, 2024). Become aware of your thoughts and open to your emotions, and work on what you value most in your life.

Reference:

Taitz, J. (2024). Behavioral Science: How to Stop Dwelling on Your Stress. Harvard Business Review.