If you're finding it difficult to manage, it's important to consult with a mental health expert who can provide personalized guidance and support. Here are some general strategies you can consider:
Recognize it as an Intrusive Thought: Understand that the voice saying "shut up" is likely an intrusive thought, which means it doesn't represent your true self or desires. Learning to identify and label these thoughts can help you detach from them.
Practice Mindfulness: Mindfulness techniques can help you become more aware of your thoughts without judgment. Instead of engaging with the thought, observe it as if you were an impartial observer. Acknowledge the thought and then gently redirect your attention to the present moment.
Challenge the Thought: When the thought arises, question its validity and evidence. Ask yourself if there's any real reason to believe the thought or if it's simply an irrational or negative pattern of thinking.
Replace with Positive Affirmations: Consciously counteract the negative thought by replacing it with positive affirmations or encouraging statements. Repeat these affirmations regularly to help reinforce positive thinking.
Seek Professional Help: If the intrusive thoughts persist and significantly impact your daily life, consider reaching out to a mental health professional. A therapist or counselor can assist you in exploring the underlying causes and provide effective coping strategies.
Engage in Relaxation Techniques: Stress and anxiety can exacerbate negative thinking patterns. Engaging in relaxation techniques like deep breathing, meditation, or yoga may help reduce overall stress levels.
Surround Yourself with Supportive People: Sharing your experiences with supportive friends or family members can help alleviate feelings of isolation and provide additional perspectives.
Avoid Self-Criticism: Remind yourself that having intrusive thoughts doesn't make you a bad person. Everyone experiences negative thoughts from time to time, and it's essential to practice self-compassion.
Remember, it's okay to seek help when you're struggling with your thoughts or emotions. Mental health is essential, and there are professionals who can assist you in navigating through challenging experiences and developing healthy coping mechanisms.