“Flipping the script” can be viewed as the moment when someone experiences intense emotions or becomes overwhelmed with tasks, causing the brain to “flip” from a calm state to a highly emotional one. When stressed or overwhelmed, the amygdala (the brain’s emotional reactivity structure) can take control over the prefrontal cortex’s rational thinking, decision-making, goal-setting and task completion abilities. Other reactions may include rapid heart rate, muscle tension, difficulty concentrating, and impulsive behaviors. At this point, you can consciously choose to “flip” into a self-regulatory mode. How can you do this? You learn and continually practice how to manifest WHAT content is in your attention radar and HOW you manifest this attention.
Attention Control strategies involve consciously focusing on specific positive stimuli or consciously defocusing from stressful or emotionally overwhelming situations. You must learn how to first identify the thoughts and situations which are unhealthy, so that you can consciously “flip your script” to be the controller and not the victim of your attention. The more you practice these strategies, the easier they become. Please have an open mind while reviewing the following Attention Control strategies. You may want to try just one of them, but it is worth the try!
ERASING/THOUGHT STOPPING
Erasing involves actively choosing to set aside, or to “compartmentalize” unhealthy thoughts during particular situations, so that you can emotionally and behaviorally regulate. Erasing is meant to be applied only in situations which are so chaotic that you must “clean the slate” in order to refocus and to channel your energy in a rational direction. This strategy can promote a sense of calm and clarity and can prevent impulsive behaviors and emotional meltdowns. A similar strategy is Thought Stopping, which is a conscious redirection technique to use when you catch yourself thinking negatively or irrationally. For instance, you can say to yourself, “Stop!” or “Refocus!” and redirect your focus to empowering statements, such as “I can handle this.” You are training your brain to momentarily “erase” distractions and to channel energy into productive thoughts or actions.
COGNITIVE REFRAMING
Cognitive Reframing is often used after the Erasing or Thought Stopping technique. This strategy involves consciously shifting your attention to a neutral or positive stimulus, in order to lessen the intensity of negative emotions. By actively focusing on something else, like deep breathing or a calming image, you can temporarily distract yourself from overwhelming thoughts or feelings. Then, you can clear your mind enough to question the validity of your overwhelming thoughts or feelings and can replace them with an action plan or an empowering self-statement, or “mantra.”
ESCAPING
Escaping is about creating space for yourself to mentally disengage from a stressful situation and to take a brief break to reset your mind. The Escaping strategy involves doing a completely different activity, so that you can just stop thinking about the stressful situation. Then, you can return, after 10 to 30 minutes of getting really involved in something else, with a refreshed mindset and overall attitude. Escaping has been conceptualized as a form of “healthy dissociation” and can be as simple as taking a brief walk, praying, texting or calling a supportive person, writing in your journal, doing some stretches, or blasting one of your favorite songs in your ear buds. The Escaping strategy removes you from the context of your problem and breaks up vicious cycles of unhealthy feelings and thoughts.
THE POMODORO TECHNIQUE
The Pomodoro Technique is an Attention Control strategy with the primary goal of working with time, instead of against it. This strategy involves working in 25-minute intervals, with short breaks of 5 to 10 minutes in between, so that you can work on a specific task without distractions. The Pomodoro Technique can greatly help with focus and productivity in academic and work environments. The structure of the technique can also help people with ADHD who have difficulty with time management. Using this technique, you can really concentrate on each activity, because you are making time boundaries and also committing yourself to a specific work location. This strategy is an excellent way to retrain your brain to follow structured plans which promote the timely completion of academic and work tasks.
SO ARE YOU INTERESTED IN TRYING ANY OF THESE STRATEGIES?
By incorporating these strategies into your daily life, you can build emotional resilience, manage stress more effectively, and develop some structured “go to” skills for personal growth and accomplishments. Attention Control strategies can pave the path toward more accurate, balanced thoughts and beliefs in response to random external events, overwhelming emotions, and painful memories. Freedom from your old patterns can be viewed as an evolutionary process toward your ideal self, one who is capable of constant change and growth, even in the middle of chaotic life circumstances. You will be so amazed when you dare to be different and stronger and more resilient than you have ever perceived yourself to be. “You are what you think.”
