Unwanted thoughts don’t go away just because you tell them to. And, resisting an unwanted thought only entangles you and drives that thought deeper into your mind, making it even more of a distraction. The only way to rid yourself of negative thoughts is to exchange them for positive thoughts.

If you are upset with your spouse and tell yourself not to be upset, you still stay tuned in to what is aggravating you, and your mood may even worsen. The solution is to transfer your attention to something else completely. When you switch to a better “mental channel,” you replace the previous, lesser “channel.” You don’t have to remain stuck on a bad program. You can change the channel.

Thoughts of discontent with your spouse can be replaced with thoughts of appreciation for the overall relationship or those aspects of the relationship that are working well right now, or could be working well with a little more focused effort. 

Become hypersensitive to your thought life. Since you can be negative only when you are thinking negative thoughts, you can quickly become positive by thinking positive thoughts. Yes, it’s simple…not easy, but definitely simple. The split second you notice an unproductive thought running through your mind, replace it with something like, “I am responsible,” “I trust God,” “God is with me,” “This is temporary,” or “I can do it with God’s help.” Repeat, repeat, repeat! Be ready with your comeback before the heat of the moment. Make negative, limiting thoughts unwelcome in your mind. Give this a try. 
 
After all, what do you have to lose?

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