The mental contrast technique, think about obstacles

The mental contrast technique consists, as its name suggests, think about obstacles. Instead of thinking positively, this technique requires much more effort.

Many times it is not so easy to always think about positive, since there is a tendency to appreciate the negative. But, for this, the mental contrast technique has been designed, which is nothing more than visualize in order to analyze the pros and cons of a situation.

The concept was introduced by Mental Health Specialist Gabriele Oettingen, in 2000 and combines with the current of positive thinking.

Content

• What is mental contrast?
  • Differences and coincidences with positive thinking
• How mental contrast develops?
  • Bibliography

What is mental contrast?

According to Ainslea Cross and David Sheffield, in their study on mental contrast as a technique of behavior change, it is a self -regulation strategy that requires a commitment to the goal, then, the person imagines a desired future or a goal and then It contrasts with reality to reflect how it looks like an obstacle. Therefore, the authors suggest that mentally contrasting a positive future with reality, allows people to reach positive attitudes and a strong commitment to the goal.

So, to apply mental contrast, it is necessary to think about a desire first, then, imagine that it comes true, stop and change the march and imagine the obstacles that can be brought on the way to reach that goal.

Differences and coincidences with positive thinking

One of the main differences is that it is not just about maintaining positive thinking, but also including the "negatives".

Between both techniques, visualization is used, the acceptance of what is felt and thought about, but there are other distinctions.

1. The mental account can be applied when a problem appears, while positive thinking can be adopted as a position before life.
2. Mental contrast includes positive and negative thoughts, While in positive thinking the latter is what predominates.
3. In mental contrast The approach is to solve a problem, while positive thinking focuses mainly on itself, without attending other variables.
4. In mental contrast Strategies are designed To solve problems, while in positive thinking the actions to be taken are not always considered.
5. Mental contrast is considered very realistic, While in positive thought sometimes the negative of reality tends to be eluded.

How mental contrast develops?

The mind can be given a true stimulus, for example, the fact that a relative is hospitalized, but, knowing that he is being treated for the best specialist, guarantees security. The latter is a fact of reality, so the anxiety or anguish that can be felt, decreases. He is not focused only on the thought that "everything will be fine".

Through problems, some alternatives can be analyzed, specifically through the process called Woop:

W: I wish. The expectation of doing or feeling something new, different. The greater the desire, the greater the efforts to specify it.

O: Result. An ideal state that you want to achieve. The projection by visualization.

O: Obstacles: real facts are recorded and awareness about the difficulties or challenges that could appear. Through mental contrast, it is faced with the possibilities, instead of avoiding them.

Q: Planning. Through the previous process, decisions are made or planned. This is when the step towards concrete action takes place, in which you get out of thoughts to go to something real.

This mental contrast technique can be applied in many areas, not only in staff, but also in business.

In psychotherapy it is possible to apply it to accompany the patient to find an exit to their labyrinths, contrasting what they are feeling with the probabilities offered by reality and designing an action plan that, if executed, can help you get out of the state in which It is submerged.

5 basic relaxation techniques for well -being

Bibliography

• Crosses. And Sheffield, D. (2016). Mental contrast as a technique of change of behavior: a system of systematic review of effects, mediators and moderators in health. Systematic reviews, 5 (1), 201. https: // doi.org/10.1186/S13643-016-0382-6
• Saddawi-Konefka, d., Baker, k., Guarino, a., Burns, s. M., Oettingen, g., Gollwitzer, p. M., & Charnin, J. AND. (2017). Changing Resident Physician Studying Behaviors: A Randomized, Comparative Effectiveness Trial of Goal Setting versus Use Of Woop. Journal of Graduate Medical Education, 9(4), 451-457.
• Sherif, c. W., Sherif, m., & Nebergall, R. AND. (1965). Attitude and Attitude Change: The Social Judgment-Involvement Approach (pp. 127-167). Philadelphia: Saunders.