This is based alongside concepts of cognitive defusion. It is suggested that by repeating a negative thought over and over again, using a different voice, it can then be separated from your mind, so it is easier to cope with. This is something I always seem to come back to within my art practice.

So within my adaptation, it is important to bring the positive emotions in, rather than becoming angry and frustrated with the negative

1) Think of a thought

This can either be positive or negative. Different things work for different people.

2) Write the thought

Here it is important to think about how you write these phrases, especially if you want to focus on the negative. Do not use aggressive motions as this may make you feel even more frustrated.

  • Do you write it slowly?
  • Is it smooth and joined up?
  • Do you use your less-dominant hand?
  • How can you make it different?
  • Think about what colour you are doing this in, trying to bring in positivity

Some people have found by writing negative feelings down in this different way that it then helps to write over the top of the text with the opposite positive phrase.

For example: “I am a failure” to “I will succeed”

3) Are you beginning to make shapes?

Think about any shapes that further the ideals of positivity and which shapes create this calm feeling

4) Carry on exploring!

Within this particular technique I have found different benefits within different people and it’s so important to figure out what works for you.

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your GP or other qualified health provider with any questions you may have regarding your mental health.

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