Make a Personal Thought & Behavior Menu

Introduction

Fear, anxiety, jealousy, and other negative emotions can have a profound impact on our thoughts and behaviors. These emotions can lead us to make impulsive decisions, engage in negative behaviors, and miss out on opportunities. However, it is possible to overcome these emotions and make positive changes in our lives. One way to achieve this is by creating a personal thought and behavior menu, where we can actively choose the opposite thought and behavior to the ones driven by fear, anxiety, jealousy, or other negative emotions.

What is a Thought and Behavior Menu?

A thought and behavior menu is a personalized guide designed to help individuals navigate challenging emotions and choose the alternative thought or behavior that aligns with their long-term goals and values. By consciously choosing to think about and respond to situations differently, we can develop healthier coping mechanisms and improve our overall mental well-being.

Creating Your Thought and Behavior Menu

Creating your personal thought and behavior menu is a simple yet effective process. It involves identifying specific triggers or situations that make you anxious, fearful, or jealous. Then, for each trigger, you write down a corresponding opposite thought and behavior. 

Here are some examples:

1. Trigger: Fear of public speaking

• Thought: I am confident and capable.

• Behavior: I seek out opportunities to practice speaking and actively engage in conversations.

2. Trigger: Anxiety about social situations

• Thought: Everyone is warm and friendly.

• Behavior: I make a conscious effort to smile and engage in conversations with new people.

3. Trigger: Jealousy towards a coworker’s success

• Thought: I have unique skills and qualities.

• Behavior: I focus on setting goals for myself and celebrate my achievements.

4. Trigger: Fear of failure

• Thought: Failure is a learning experience.

• Behavior: I take risks and embrace challenges, knowing that they lead to growth.

Implementing Your Thought and Behavior Menu

To effectively use your personal thought and behavior menu, you must be committed to practicing the opposite thought and behavior whenever faced with a triggering situation. Here are a few tips to help you implement your menu effectively:

• Practice, Practice, Practice: The more regularly you practice the opposite thought and behavior, the more natural it will become. So, make an effort to expose yourself to situations that trigger negative emotions and consciously choose to think and act differently.

• Seek Support: It can be challenging to overcome strong emotions on your own. Consider seeking support from friends, family, or a mental health professional who can provide guidance and accountability throughout your journey.

• Review and Adjust: As you go through life, your thoughts and emotions may evolve. Regularly review your thought and behavior menu and make any necessary adjustments to reflect your changing needs.

Conclusion

Creating a personal thought and behavior menu is a powerful tool for overcoming negative emotions and making positive changes in our lives. By actively choosing the opposite thought and behavior to fear, anxiety, jealousy, or other negative emotions, we can develop healthier coping mechanisms, boost our self-confidence, and create a more fulfilling life. 

So, why not give it a try? Start by identifying your triggers and creating a personalized thought and behavior menu today.