Introduction
If you’re like most people, you’ve had a hard time shaking off some negative thoughts from time to time. It can be a difficult experience, to say the least! But we all have the power to turn negative thinking into more productive, calming, and positive thinking. In this article, we’ll take a look at what negative thoughts are, why they occur, and what to do when you can’t seem to shake them.
Negative thoughts, not to be confused with ‘negative emotions’, are the self-talk we have in our head that doesn’t serve us. This can include negative self-talk, such as “I’m not good enough” or “I’ll never get it right”, or simply ruminating over past experiences and believing that something negative will always be the outcome no matter what.
Negative thoughts can spring up in response to external pressures and demands, such as a tight deadline or having to suddenly switch gears on a project. They can also be a sign of stress or sadness, or even fear of the future. Whatever the reason, it’s important to understand why you have negative thoughts in the first place so that you can address it and take steps to put yourself in a better space.
Identifying Negative Thoughts
A. Becoming Aware of Our Negative Thoughts
It is impossible for us to shake our negative thoughts unless we are aware of when they are happening. One of the most effective ways to do this is to begin to pay attention to our thoughts throughout the day. This exercise can help us to see what areas and topics of our life are triggering our negative thoughts and emotions.
The goal here is to recognize the patterns of the types of thoughts that come up. We might notice that those negative thoughts arise when we have certain expectations around events or people in our lives. We may also realize that these negative thoughts arise in response to certain situations we end up in.
A really great tool to use when we are first starting to become aware of our negative thoughts is to practice mindful meditation. This practice helps us to be present in each moment, allowing us to observe our thoughts without judgment and without attachment. In taking this approach, we’re more likely to spot our negative thoughts as they come up, making them easier to address and move past.
B. Keeping a Thought Log
When we first begin to work on our negative thoughts, it’s a great idea to keep a thought log. This can help us to monitor the frequency and intensity of our negative thoughts. Keeping a thought log is like having a running tally of when, why, and how our negative thoughts occur. This will give us an important starting point to do further exploration of why we are having these thoughts, and how we can gradually learn to quiet them down.
A thought log is best kept as simply as possible. We want to record the situations we find ourselves in when the negative thoughts arise, what kinds of thoughts we’re having and any emotions that are attached to them. Writing down this information will help us identify patterns in our thinking, so that we can start to come up with strategies to reframe our negative thoughts and bring more peace into our lives.
Intervening to Combat Negative Thoughts
When it comes to combatting negative thoughts, there are a few key practices to keep in mind. If you’re looking to refocus and get to a more positive mental space, these practices can be immensely helpful.
A. Practicing Reasonable Reframing
Reasonable reframing is a technique where you try to evaluate the situation from a different angle, allowing yourself to see the positive. Instead of dwelling on the negative experience and giving into your negative thoughts, look for a way to give yourself some hope. Ask yourself, what can I do to make this better? Doing this will remind you of the power you have in the situation and may help put you more in control.
B. Engaging in Positive Self-Talk
Negative thoughts can do a number on our emotions and well-being. To combat these destructive thoughts, use positive self-talk. Try to make an effort to speak to yourself like you would talk to someone you love and care about. You are the only person who can control your inner dialogue and talking to yourself in a positive way can help you break free from the negative thoughts.
C. Having Mindful Awareness
In addition to the previous tips, being mindful and fully aware of your thoughts can provide relief from negative thought patterns. Whenever you have a negative thought, observe it but don’t give it too much power. Acknowledge the thought, take a deep breath, and then release it. This will help you start to see the thought objectively rather than letting it take over and distract you.
By taking the time to practice reasonable reframing, engaging in positive self-talk, and having mindful awareness, you can start to combat your negative thoughts. Remember, the power is in your hands and you can take the steps necessary to get to a healthier, more positive frame of mind.
Acknowledging Our Feelings
A. Identifying Emotions
It can be really overwhelming when pesky negative thoughts start to creep into your head. It’s normal to feel anxious or scared and it’s important to start by acknowledging this. Think about how your emotions make you feel physically – do you feel a lump in your throat? A tightness in your chest? Those feelings are valid and real, so it’s important to allow yourself to feel them.
Once you’ve identified what you’re feeling, take a few deep breaths and let yourself sit with that feeling for a few moments. It’s ok to feel this way, and know that you are not alone.
B. Letting Go of Guilt
It’s important to remember that these negative thoughts can come out of nowhere and it’s ok to feel that way. It doesn’t mean something is wrong with you or that you’re weak- it’s just a part of being human. Don’t forget to be kind to yourself.
It can be easy to get caught up in a spiral of guilt or regret for feeling that way, but it’s important to remember it’s ok. Give yourself permission to feel the emotions without judgement. An important part of dealing with these thoughts is understanding that it’s ok to feel them and for them to exist, without them having any lasting effects on who you are as a person.
Seeking Professional Help
A. Recognizing the Value of Therapy
We have all encountered moments in which we can’t seem to shake negative thoughts that appear and reappear without fail. It may seem like an insurmountable challenge to overcome these thought patterns, but there is hope! Recognizing the value in seeking professional help can be a powerful and rewarding step towards wellness.
Therapy often seems like a daunting process, especially for those of us who have never considered it. When we feel stuck or stagnant, holding onto negative thoughts and feelings, it’s time to consider getting help from a licensed professional. Therapists offer an objective, nonjudgmental perspective and help us explore our feelings and behaviors so that we can understand and heal.
B. Types of Therapy Available
We are lucky to live in a time where there is a wide range of therapy options available to suit many different needs. Cognitive-behavioral therapy, or CBT, is a popular form of therapy that focuses on teaching people how to make positive changes in their thought and behavior patterns. This type of therapy works by helping people identify dysfunctional thought patterns, explore the ways in which they affect our behavior and thinking, and work to make positive changes.
Another form of therapy that is gaining popularity is mindfulness-based therapy, which involves learning skills to increase awareness and acceptance of one’s present moment experience. This type of therapy helps us to focus on the present and be in tune with our thoughts and feelings.
For those who prefer an alternative approach to therapy, there are many different forms of holistic therapies available. These include yoga, art therapy, music therapy, herbal remedies, and homeopathic treatments. Holistic therapies integrate mind, body, and spirit, and work to create balance for those who use them.
No matter which form of therapy resonates with you, the important thing is to find a therapist who you trust and feel comfortable with. When you start therapy, it’s a good idea to discuss what goals you’d like to set and how you plan to work towards achieving them. Remember that therapy takes time, commitment, and courage, but it can be an incredibly rewarding journey to take.
Conclusion
In the end, it’s important to remember that negative thinking is normal, and is sometimes even beneficial. However, it’s important to understand when negative thinking can start to spiral out of control and cause harm. Working with a trusted mental health professional and utilizing the strategies we discussed can help you tackle those negative thoughts and find relief. By proactively engaging in the strategies that can help prevent and manage negative thoughts, you’ll be doing your part to become a proactive, positive thinker. So don’t be discouraged if negative thoughts creep up—use them to get yourself motivated and make changes that will improve your life today.
