“Changing the channel” from distracting, negative thoughts to a “happy, relaxed channel”
1. Tune into the content of your current thoughts.
2. Identify the thoughts as calm, happy, sad, worried, angry, etc. This is the channel you are currently watching.
3. If current thoughts are negative, then imagine using the remote control to deliberately “change the channel” to your happy/peaceful/relaxed, fun channel and imagine you are watching what you already decided would be on that channel, something that makes you smile and moves you in a positive direction.
4. Use this process any time you have negative thoughts or unpleasant feelings.