Everyone has negative thoughts time to time in their lives, which is normal. But excessive negative thinking can cause physical and mental health problems. Negative thoughts are not caused by just a few people or situations. Everyone experience negative thoughts at some point in their lives. In fact, having negative thoughts is a normal phenomenon and there can be many different reasons for your negative thoughts.
I had been telling you to replace negative thoughts with positive thoughts. In many of my previous posts I have told that the way you think about yourself whether it is negative or positive your life will become positive and negative respectively.
Negative thoughts are occurring about us mostly in our mind such as “I should be better at this.”, “I’m a loser”, “I’m always ruining everything.” or “I’m pathetic.”
Many people ask me how to be more positive in life or how to think positive about anything. The answer is by eliminating negative thoughts. This is the first step to lead a happy and positive life.
If you find that negative thoughts are starting to control your life, learn to identify and eliminate negative thoughts, and then replace them with positive ones. There are some simple ways to shift your thoughts and bring out a more positive perspective. Keep reading to learn more about how to deal with negative thoughts.
- Write Down About Your thought:
The first thing you can do is to write down about your negative thoughts in a diary. Keeping note is important so that you can observe when these negative thoughts show up, under what circumstances, and how you react to them in the moment. Often, we have become so accustomed to our negative thoughts that they’ve become automatic or habitual reflexes. Keeping a record will begin to realize you that you need to change these thoughts. When you have a negative thought, write down what the thought was. Also note down what was happening when the thought occurred. What were you doing? Who were you with? Where were you? Had anything happened that might have triggered this thought?
- Examine Your Thoughts Later:
After writing about your thoughts take a little time then examine your thoughts from the diary. See your responses and behaviors in the moment. What did you do, think, or say in response to this thought? Ask yourself how strongly you believe these thoughts about yourself, and how you feel when you experience them. Some common unhelpful behaviors include: Withdrawing from loved ones, friends, and social situations.
- Make Decision To Control Negative Thoughts and Behaviors:
Make the decision that you are going to play an active role in determine your own thoughts and you can control what you think about. This means making a daily effort to consciously change your thinking process into your mind as well as learning to be a positive and better person. Remember that you are a special, one-of-a-kind person who deserves love and respect from others and from yourself. The first step to getting rid of negative thoughts is making a commitment to doing so.
Negative thoughts, especially about us, usually result in negative behaviors.
- Challenge Your Thoughts:
You can also change your thoughts by challenging them with certain tasks like not thinking about negative things in a whole day or change those negative behaviors you used to do. This technique can be used when you are aware and able to recognize your negative thoughts. The goal of challenging negative thoughts is to realize that most thoughts are not true but just a reaction to something.
- Look For Positive Things In Daily Life Experiences:
Finding areas for positive things that can help you to redirect your focus and generate more good things in your life. Ask yourself if your negative thoughts tend to be connected to certain things in your life, such as work, a relationship, or physical health. Start with one of those areas and identify ways in which you can improve the situation.
- Positive Self Talk:
Start doing positive self-talk. Do not allow a negative thought to go by without transferring it as something positive. This process might seem awkward at first, but over time it will become easier and you will begin to develop a more positive outlook. The next time you have a negative thought, turn it into a positive one. For example, if you think to yourself, “I can not pass in the exam.” Force yourself to re-frame the thought into a positive statement. Say something like, “I am going to keep studying hard and pass the exam.” By changing the negative thought into a hopeful statement, you are forcing yourself to focus on a positive part of the situation.
- Use Positive Statements:
Do you find yourself frequently using negative terms? For example, “I’ll never be able to do this,” or “I always mess this up.” Negative terms are often exaggerated and leave no room for explanation or understanding. Your vocabulary includes what you speak out loud to others, as well as how you talk to yourself, whether verbally or mentally. Changing your vocabulary can help you put negative experiences into a healthier perspective. Replace these words with encouraging thoughts or praise. When you do catch yourself using one of those words, immediately replace it in your thoughts with a less extreme term.
- Make Healthy Habits:
Negative thinking and stress both reinforce one another. While negative thinking can create stress, other unhealthy living habits can contribute to the problem as well. Make an effort to eat fresh, nutritious food whenever possible, exercise regularly, and get plenty of sleep. Try to eat a balanced diet that includes plenty of fresh fruits and vegetables, whole grains, and lean protein. Avoid junk food, as well as excess sugar and fat. Get between 7-8 hours of sleep per night. Exercise for 30 minutes three times a week. Avoid smoking, excessive drinking, or any other substance habits that put strain on your body.
- Take Help From A Counselor or Therapist:
If you feel overwhelmed by your negative experiences, you may speak to a counselor. Look for a therapist trained in Cognitive-Behavioral Therapy. He or she will be able to help you train your mind to think positively. Think of it as a check-up for your state of mind. Make the appointment with an open mind. Hope that the counselor can help you. If not, you can always find a counselor that you feel more comfortable with.
Remember that therapy is confidential and safe, so you can be totally honest. The more honest you are with your counselor, the better he or she will be able to help. Be sure to describe how these negative thoughts make you feel. Explain how often you experience them and what you usually do to deal with them. If you felt comfortable with your therapist, make another appointment or two. Remember that it will take more than a single session to work through your negative thoughts.
- Appreciate Yourself:
One of the best ways to combat negative thinking is to appreciate yourself. Congratulate yourself when you do something well and remind yourself of things that you have done well in the past. Giving yourself a little pat on the back now and then will help you to stay focused on your positive qualities and stop dwelling on negative thoughts and feelings. For example, instead of dwelling on something bad happened with you, pick one positive thing. Appreciate yourself for that. You might say something like, “You did an awesome job in the presentation today!”
Other things you can do to eliminate negative thoughts are-
- Find out what are best in you and focus on those things more.
- Compare yourself with only yourself not others.
- Make yourself understand that negative thoughts you have are not real, they are just thoughts.
- Do those things what makes you happy.
- Focus on positive people in your life and eliminate negative people.
- Push yourself out of your comfort zone and try to do something new and creative.
- Laugh more.
- Stay close to your family and friends.
- Be confident about yourself.
- Tell yourself that you are beautiful.
- Forgive yourself when you make a mistake.
- Extend your hand to help others.
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