When we identify these types of Mental Triggers that take us into distorted thought patterns, through noticing our tension, anxiety or frustration levels, we can switch the balance in ourselves to find a way to release our stress and Mental Anxiety. Immediately we can shift tension through refocusing our mind into breath, or refocusing into the current moment sensory-feeling awareness. By refocusing oneself at the moment tension or stress is being experienced, it prevents impulsive reactions such as blurting out negative words or expressing angry behavior. When we express angry behavior impulsively, it is usually is not a pleasant or positive situation for ourselves or others around us. When we have allowed anger to make us impulsive it means we have embodied that angry state, which is not a healthy practice for anyone. This is very emotionally damaging in a person and in creating relationships based on trust with others. In most social situations, it is preferable to recognize anger and learn to observe that anger as it builds without allowing the angry state of being to overwhelm and take over one’s body, mind and emotions. It is possible to witness and feel anger instantaneously and to refocus that anger immediately, in so to refuse anger to become your identity as a person.
Impulse Control by Refocusing
As one learns how to refocus one’s thoughts, one prevents overwhelming states of emotion from triggering impulsive behaviors and angry reactions. As one develops strong impulse control they are learning a form of ego discipline through applied patience. If we check in and find that we do not like what we may be feeling, we can learn better the reasons for that by further shifting into the observer mode. In our community, we call that process of observing as shifting from identifying with a thought or feeling by moving ourselves into the compassionate witness. As a Compassionate Witness we have no judgment of thoughts or feelings, we hold no judgment of what we are observing in the external, we only observe those thoughts and feelings in our self and others. When we can fully observe through our own Compassionate Witness, we then become neutral and centered. Then, we can immediately find relief from our inner anxiety, fears and a host of other thought distortions. This process is key to shifting Ego Defense Mechanisms, thought addiction tendency and releasing the anxiety or fear of feeling emotional depth or pain. By continually using an ego defense mechanism to avoid facing the source causation of the anxiety or deeply rooted fear, (which is unresolved pain or trauma) we are only perpetuating the mental looping which uses denial of the truth in order to avoid feeling pain or discomfort. Denial of the truth is the seed of all Ego Defense Mechanisms.
- Confirmation Bias: is the strong human tendency to dismiss or distort evidence or facts that are contrary to our acceptable beliefs and readily seek out any kind of evidence that supports our views.
- Denial: putting up a thought barrier and arguing against an anxiety-provoking stimuli by stating it doesn't exist. Refusing to perceive the more unpleasant aspects of the external reality.
- Displacement: taking out any impulsive behavior on a less threatening target. The mind redirects difficult or painful emotions from a ‘dangerous’ object to a ‘safe’ object. When we are impulsive to others in this way we treat them as a whipping post for our painful emotions.
- Intellectualization: avoiding unacceptable emotions or depth of intimacy by focusing on their intellectual aspects. Concentrating on the intellectual components of the situation to distance yourself from the anxiety-provoking emotions associated with these situations.
- Projection: moving unacceptable impulses in yourself onto someone else. Attributing to others your own unacceptable or unwanted thoughts or emotions. Sometimes if another makes us feel uncomfortable we will blame them for our own discomfort.
- Rationalization: supplying a logical or rational reason to make excuses that are opposed to the real authentic reason. Constructing a logical justification for a decision that was originally arrived at through a different mental process or fuzzy logic.
- Reaction Formation: taking the opposite belief because the true belief causes anxiety or discomfort.
- Regression: returning to a previous stage of development. Reverting to an earlier stage of development in the face of unacceptable impulses or emotional pain.
- Repression: pushing thoughts into the unconscious through setting up walls and preventing painful or dangerous thoughts from entering the conscious mind.
- Sublimation: acting out unacceptable impulses and destructive behaviors (such as addictions) in a socially acceptable way.
- Sarcastic Humor: refocusing attention or inquiry on the comical side of the situation to relieve negative tension; similar to comic relief. Sometimes sarcasm is used to appear as humor when it is meant to belittle a person or being used as a put down to refuse to deal with the facts at hand.
- Splitting: Splitting is a very common ego defense mechanism. It can be defined as the division or polarization of beliefs, actions, objects, or persons into good and bad by focusing selectively through ones own confirmation bias, on their positive or negative attributes.
Being OK and knowing that things are OK around you is the beginning of returning to the neutral state of the Observer Point. When we return to everything is okay, I am OK, it corresponds to a person who is relaxed and not feeling fear or anxiety. Learning how to free the mind of primal thinking by learning how to refocus back into neutral and compassionate witnessing, is the direct key to the continual expansion of consciousness and achieving mental and emotional freedom. Practicing the Relationship Mastery Guidelines skill set in our every day life is very helpful as a replacement guide to dismantle ego defense mechanisms.
5 Steps to Refocusing Negative Thoughts
Basic Daily Exercise: 5 Steps to Refocusing Negative Thoughts or Emotions. It is Not God’s Job to control your Mind.
- RELABEL - Identify the negative thought or emotion as a distorted pattern of Negative Ego consciousness. This “Fear” is my Negative Ego. This is not the real me.
- REATTRIBUTE - Dis-identify from the negative thought or emotion as you. You begin to master your emotional states and you can begin to choose. I am the eternal being, not my thoughts or emotions.
- REFOCUS -Move yourself out of situation, environment or the trigger for that thought. Go for a walk, listen to music, change your focus. Affirm: Not my will but Divine.
- REVALUE-Revalue the power you have given this thought or emotion to rule your life. See it for what it truly IS. Limiting you. Disempowering you. Robbing you of inner peace and fulfillment as a Divine being. (Get behind ME, Ego! I AM that I AM!)
- REQUEST Help - Commit to expressing Higher Emotion and Living your Soul Purpose. Through Prayer and Meditation ask for help from your inner spirit. Work your spiritual tools. Be here NOW!