In the often tumultuous journey of life, where disruptions and setbacks are as inevitable as the sunrise, maintaining a sound mental state becomes a formidable challenge.
Whether it’s the exasperating scenario of missing a train or the minor yet irritating incident of a coffee spillage, navigating through these daily hiccups can test even the most resilient individuals. Recognizing the need for a practical coping mechanism, Dr. Daniel Amen, a distinguished psychologist hailing from the United States, has shared an insightful strategy – the ‘rule of 12.’
The essence of this psychological hack lies in the deliberate restraint of expressing frustration until a certain threshold is reached. The magic number, as per Dr. Daniel’s prescription, is 12.
Dr. Daniel incorporates this rule into his daily life and encourages his patients to do the same. The underlying idea is to navigate through life’s challenges with resilience, fostering psychological well-being and mental strength. In a video, he emphasizes the importance of accepting that setbacks happen and suggests embracing them with equanimity.
Interestingly, recent research by Cambridge scholars indicates that suppressing negative thoughts might have positive implications for mental health.
The study reveals that among individuals with likely post-traumatic stress disorder, those who suppressed negative thoughts experienced a 16% decrease in negative mental health scores, coupled with a nearly 10% increase in positive mental health scores.
Dr. Daniel conceived the ‘rule of 12’ a few years ago during a family holiday celebrating his wife’s 50th birthday. Anticipating that numerous things might go wrong, he committed to only reacting negatively after the 13th event. Despite encountering six mishaps, he managed to stay composed without getting upset.
To practice this rule, Dr. Daniel maintains a list of unfortunate events on his phone, reflecting on them daily. Online reactions to this approach have been positive, with individuals appreciating its practicality and incorporating it into various aspects of life.
Some practical tips for fostering positivity after setbacks or inconveniences include:
- Acknowledge but don’t accept: Recognize negative thoughts without letting them consume you. Be aware of your thoughts and take a step back to assess them.
- Challenge yourself: Question the significance of negative thoughts and consider alternative perspectives. Challenge the negativity rather than accepting it outright.
- Reframe: Train your brain to focus on the positive aspects of each day. Cultivate a habit of seeking the good instead of fixating on the bad.
Incorporating these strategies into your mindset can contribute to a more positive and resilient outlook, even in the face of challenges.
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