To begin deep breathing, focus on each breath. lengthening them so that they are deeper and longer. This should slow your body down and induce feelings of calm. Take up meditation. Meditation can help you learn to focus and to relax. It can also be used to increase your feelings of well-being and inner happiness.
Write about any childhood experiences that made you wary in trusting people’s motives. Were there times you couldn’t tell if someone was lying or telling the truth? Was there a time in your life you felt betrayed by someone that made you approach trust differently?
When beginning treatment, it’s important not to let your paranoia seep into your therapy; see your therapist as someone you can trust and who will not share information with others. After all, therapists are required to keep information confidential. Your therapist can work with you to challenge what makes you feel distrustful toward others, and help you build skills in relating to other people in a more beneficial way. Your therapist may also refer you to a physiatrist for medication to help your symptoms. [6] X Expert Source Rebecca Tenzer, MAT, MA, LCSW, CCTP, CGCS, CCATP, CCFPClinical Therapist & Adjunct Professor Expert Interview. 2 October 2020.
If you start to doubt what the person is doing or saying, ask a question. However, don’t be accusing. For example, if your partner is going out and you’re feeling suspicious, ask, “Do you know what time you’ll be back? I was hoping we could spend some time together tonight. ”
For example, if someone calls and says they will be late, then it simply means they are running late and nothing more. Even if there is a pattern of lateness, it doesn’t mean they’re up to something else based solely on this one trait, however much you dislike it. If you’re having a hard time believing someone, say to yourself, “I am choosing to believe they are telling me the truth. ”
Learn from your past experiences and improve your resilience, but use the past like a stepping stone rather than a weight dragging you down.
Suspicious behavior destroys relationships. Do not give your power to thoughts. Challenge their truth. Ask yourself, “Is this true? What evidence do I have to prove this?”
Instead of expecting people to let you down or hurt you, expect pleasant things to come your way and wonderful people to share your experiences with. Look for people you can connect with and learn from and grow with.
For example, if someone says they will meet you for lunch and they show up, prove to yourself that they said they’d do something and they did it.
You can learn to become a better communicator, solve problems, and think differently.
If you feel prejudiced, find commonalities that you may have with the person you distrust. Build a relationship with them, be curious about their life, and remind yourself that they’re human just like you. [10] X Trustworthy Source Greater Good Magazine Journal published by UC Berkeley’s Greater Good Science Center, which uses scientific research to promote happier living Go to source
When you say you’re going to do something, know that you will do it. For example, if you say that you’re going to go exercise today, know that you can and will follow through on that commitment.
