We all have negative thoughts from time to time, but sometimes they can get out of hand and affect our mood, self-esteem, and wellbeing. Negative thinking can make us feel anxious, depressed, angry, or hopeless. It can also stop us from pursuing our goals, enjoying our relationships, and living our best lives.
But the good news is that negative thinking is not a permanent condition. We can learn to recognise, challenge, and change our unhelpful thoughts and replace them with more positive and realistic ones. In this blog post, I’ll share with you some tips on how to do just that.
What is negative thinking?
Negative thinking is a way of interpreting and explaining events, situations, and experiences in a pessimistic, distorted, or irrational way. It often involves:
- Focusing on the negative aspects and ignoring the positive ones
- Blaming yourself for things that are not your fault or out of your control
- Predicting the worst possible outcomes and expecting them to happen
- Overgeneralising from one bad experience and applying it to other situations
- Magnifying or exaggerating problems and minimising or dismissing solutions
- Personalising or taking things personally that have nothing to do with you
- Jumping to conclusions without enough evidence or facts
- Using words like “always”, “never”, “should”, “must”, or “can’t” that imply rigidity or absoluteness
How to overcome negative thinking?
Negative thinking can be hard to break, but it is not impossible. Here are some steps you can take to overcome negative thinking and cultivate a more positive and balanced mindset:
- Become aware of your thoughts. The first step is to notice when you are having negative thoughts and how they affect your feelings and behaviours. You can use a journal, an app, or a voice recorder to keep track of your thoughts and identify any patterns or triggers. You can also use mindfulness techniques, such as meditation, breathing, or body scan, to observe your thoughts without judging or reacting to them.
- Challenge your thoughts. The next step is to question and challenge your negative thoughts and look for evidence that supports or contradicts them. You can use a worksheet, a list, or a chart to write down your negative thoughts, the emotions they cause, the evidence for and against them, and a more balanced or realistic alternative. You can also use some questions, such as:
- Is this thought based on facts or feelings?
- Is this thought helpful or harmful?
- Is this thought fair or biased?
- Is this thought realistic or exaggerated?
- Is there another way to look at this situation?
- What would I say to a friend who had this thought?
- Change your thoughts. The final step is to replace your negative thoughts with more positive and realistic ones that reflect the facts and the possibilities. You can use affirmations, statements, or mantras that express your strengths, values, and goals. You can also use gratitude, appreciation, or optimism to focus on the positive aspects of your life and the future. You can also use humour, creativity, or curiosity to lighten up your mood and explore new perspectives.
How to maintain a positive mindset?
Overcoming negative thinking is not a one-time event, but a continuous process. You need to practice and reinforce your positive thinking skills regularly and consistently. Here are some tips to help you maintain a positive mindset:
- Surround yourself with positive people. Seek out and spend time with people who are supportive, encouraging, and optimistic. They can inspire you, motivate you, and help you cope with challenges. They can also give you constructive feedback and honest compliments. Avoid or limit contact with people who are negative, critical, or toxic. They can drag you down, discourage you, and make you doubt yourself.
- Take care of yourself. Your physical and mental health are closely connected, so you need to take care of both. Make sure you get enough sleep, eat well, exercise regularly, and stay hydrated. These habits can boost your energy, mood, and immunity. You also need to manage your stress, relax, and have fun. These activities can reduce your tension, anxiety, and depression. You also need to treat yourself with kindness, compassion, and respect. These attitudes can enhance your self-esteem, confidence, and happiness.
- Learn and grow. One of the best ways to keep a positive mindset is to keep learning and growing. You can do this by setting and pursuing meaningful goals, acquiring new skills and knowledge, overcoming challenges and obstacles, and celebrating your achievements and progress. You can also do this by seeking and embracing new experiences, opportunities, and perspectives, and being open to change and improvement. Learning and growing can help you fulfil your potential, expand your horizons, and enrich your life.
