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Similarly putting your feelings into words, either in writing or just saying them aloud, can reduce fear and anxiety. Vocalizing your feelings helps you to be more mindful of what’s going on in your head and deal with the situation better. Finally, describing negative experiences in a way that implies completion reduces their effect on you. (www.acneeinstein.com/new-research-shows-how-to-throw-away-negative-thoughts-and-feelings/)
...researchers found that when people wrote down their thoughts on a piece of paper and then threw the paper away, they mentally discarded the thoughts as well. On the other hand, people were more likely to use their thoughts when making judgments if they first wrote them down on a piece of paper and tucked the paper in a pocket to protect it. (medicalxpress.com/news/2012-11-bothered-negative-unwanted-thoughts.html)
Participants who were instructed to tighten their muscles, regardless of which muscles they tightened -- hand, finger, calf, or biceps -- while trying to exert self-control demonstrated greater ability to withstand the pain, consume the unpleasant medicine, attend to the immediately disturbing but essential information, or overcome tempting foods...
They also found that the tightening of muscles only helped at the moment people faced the self-control dilemma. (If they did it beforehand, they felt depleted by the time it was time to make a choice.)