Author:
Monica Porter
Date Of Creation:
15 March 2021
Update Date:
1 July 2024
Content
It is very natural for everyone to have negative thoughts at one time or another. However, too negative thinking can cause a lot of problems. If freely developed, they can affect many aspects of our lives and well-being, including our physical health. There are many simple methods that can help you change that way of thinking and open up a more positive outlook, including monologue, visualizing, and distracting yourself. Read on to learn more about coping with negative thoughts.
Steps
Method 1 of 3: Understand your negative thinking patterns
Understand that negative thoughts also have a role to play. While annoying and unsettling, negative thoughts also have good intentions. Some psychologists also believe that a little bit of pessimism is beneficial, because it forces us to be resourceful and discerning when things go wrong.
- Know that you are not alone with your negative thoughts. Negative thinking makes up a large part of our thinking, even an attribute of human psychology. Like our ancestors, humans constantly learn about their surroundings and make efforts to bring about a change for the better. This process raises problems when we begin to believe those negative thoughts are true.
Know when negative thoughts get troubled. Negative thoughts get into trouble when they interfere with your behavior and cause troubles in your daily life. You may then need to seek the help of a mental health professional. Your problems will become tense when dominated by the negativity, because you are waiting for something bad to happen. This phenomenon is known as "self-fulfilling prophecy," describing the vicious cycle when your way of thinking or waiting about a situation forms a new habit, and this habit causes waiting Your wait comes true.- Example: You think you will fail the English test tomorrow. With the way of thinking fail anyway, your behavior will then be unprepared for the test. And so you miss. The long-term consequence of this is that you begin to think that you are either stupid or bad at taking tests, and this way of thinking leads to other problems in exams.
Be mindful of negative thinking patterns. Negative thinking comes in many different forms. Being aware of these types of thinking can help you know when you are thinking negatively, and at the same time try to counteract it. Not every negative thought fits for a certain type, but there are some common types of negative thoughts that might be playing out in your mind.- Screening: you ignore all the positive aspects of the situation. For example, if you take a very difficult subject with a C + and you hoped to get an A before, you might think, "I'm a mediocre student."
- Black or white thinking: you refuse to perceive gray areas, at the same time judge in terms of "all or nothing". For example, if you get a B- when you expect yourself to get an A, you might think of yourself like, "I'm a failure".
- Excessive generalization: you assume that something happened once and it happens again. For example, if you get a B- when you hope to get an A, you might think, "I'll only get B- on the test".
- Conclusion hastily: assume you know what other people think or feel like. For example, if you get a B- while waiting for an A, you might think, "The teacher thinks I am stupid."
- Exacerbating the problem: you think the worst will always happen. For example, before every test you take, you think, "I'll get the lowest score in my class!"
- Personalized: you believe that you influence situations or events that are beyond your control in practice. For example, if you are always being yelled by your boss, you might think, "I made your boss scream all the time, it's my fault."
- The fallacy of control: you feel you are in complete control or in full control. For example, you might think, “There's nothing I can do to get an A in math”.
- The fallacy of fairness: you believe that life is inherently unfair. For example, you might think, "I got a B- in math because life is always unfair."
- Blame: you assume that others are responsible for your feelings. For example, you might think, "Lan Anh's expertise makes me frustrating".
- Reasoning according to emotions: you assume that the original feeling is correct just because you have had it. For example, you might say to yourself, "I feel like a loser, so I'm a failure."
- The fallacy about the change: you believe that others must change to make you happy.For example, you might think, "I will never be happy unless Lan Anh changes her attitude".
- Label the whole: you badly label yourself or others because of an event or action. For example, if you forgot to review for a test, you might think, "I am not reliable."
Journal your thoughts to better understand what triggers your negative thoughts. You may begin to understand and be able to process negative thoughts as you write them down. Start by recording an event where you wish it happened differently, or you think you could handle it better. You should also keep an eye on how you feel about the event, if possible.- For example, you could record an event like, “I didn't do my English well. I felt nervous before taking the test because it reminded me of the last test I did not pass ”.
Identify your unconscious thoughts. In addition to any negative thoughts about the situation, take note of your unconscious thoughts. Those are the unconscious thoughts that always pop into your mind. They come without notice and without reason.
- For example, you might unintentionally think, "I'm stupid". "I am a person to be disappointed", or "My life will never be successful".
Identify the type of negative thinking you have. Review the most common types of negative thoughts to see what kind of thinking you are falling into. Name your thinking patterns in the journal after identifying them.
- For example, if you think, "I am stupid," then you could name the thought: "Black or white thinking," because you are ignoring your good deeds.
Identify potential worries. To deal with negative thoughts, you need to better understand those thoughts, both the prejudices and the beliefs attached to them. Pick a negative thought and reflect on the worries that might lead to it.
- For example, you might have negative thoughts like, "I'm stupid". This thought motivation may be tied to your doubting about your intelligence and natural abilities.
Examine the roots of negative thoughts. Don't forget that your negative thoughts have to do with beliefs or prejudices in your mind. It's important to try to find the root of those beliefs or stereotypes and be determined to eliminate them.
- For example, if you often have anxious thoughts that you will fail an exam, consider the roles your parents and teachers play in creating that belief. Do they often say that you won't be successful in life if you keep failing the exams?
Challenge your thoughts. You can also gain a better understanding of your thoughts by asking questionable questions. This method can be used when you are aware and able to recognize those negative thoughts. The purpose of this is to help you realize that most thoughts are not true but are just reacting to something. Ask yourself the following questions:
- Is that thought correct?
- If you think it is true, then why do you know that it is true? What proof do you have?
- How do you react to negative thoughts? What actions, thoughts, and feelings does that lead to you?
- How would your actions and behavior change without those thoughts?
Identify areas that need change. Finding areas of change that need to change will help you divert your attention and create a lot of good in your life. Ask yourself, are your thoughts associated with certain aspects of your life, such as your career, your relationship or your health? Choose one of these areas and find out what you can do to improve the situation.
- For example, if your job is always stressful, think about what you can change. You may still need to work long hours, but you must be overworked. You can find ways to cut down on unnecessary tasks or improve your time management. In addition, you can learn ways to reduce stress.
Method 2 of 3: Discuss negative thoughts
Understand the benefits of processing your thoughts by speaking out loud. In addition to recording and reflecting on your negative thoughts, you can respond to your negative thoughts. Positive monologues can help you gradually change your outlook and reduce your self-criticism.
Correct negative thoughts as they arise. To initiate a positive monologue, don't let negative thoughts pass without turning it into a positive one. It may be difficult at first, but gradually the practice will become easier and you will begin to develop a more positive outlook. If the next time a negative thought comes up, turn it into a positive thought.
- For example, when the thought comes to mind, "I can never lose weight", force yourself to correct that thought into a positive affirmation. You could say something like, "I will continue to try to lose weight". By changing your negative thoughts into a hopeful affirmation, you are forcing yourself to focus on the positive side of the situation.
Show that your thoughts are not true. You can cope with your negative thoughts by asserting that they are just thoughts and don't reflect who you are. Every time a thought comes up, say the thought out loud, and you need to know that it's just a thought.
- For example, if your mind comes to mind, "I am a failure," realize that it is just a thought. You can do this by saying to yourself, "I think I am a failure."
Identify the driving force behind your negative thoughts. Don't forget that sometimes negative thoughts come along to be beneficial. There are times when your mind is just trying to keep you from getting in the way or to protect you from possible misfortune. However, that doesn't mean they aren't a nuisance for you. It means you have to find another way to handle these kinds of thinking. Saying thank you to your mind is a way for you to deal with negative thoughts, which are inherently trying to protect you.
- For example, you might think, "I'm going to be late for work because of this traffic jam, and I'll be scolded by my boss." Then you can say to yourself, “Thank you mind. Thank you for worrying about me, but you don't need to do anything right now.
Identify your "stories". You can reduce the harmful effects of negative thoughts if you label them according to the type of story they tell. In other words, you can have many types of thinking, but in short, they all have the same basic meaning. Finding out about your negative thoughts and labeling them can help you let those thoughts pass.
- For example, if you often think, "I did a bad job," you could say to yourself, "Oh, here's the story of" I'm a bad employee. " When you define a thought this way, you are reminding yourself that you often have these kinds of thoughts.
Turn your negative thoughts into a song. You can play around from time to time to identify and correct a negative thought. It sounds funny, but you can dispel your negative thoughts by singing. You can use the melody of a familiar song like "Bac Kim thang" or "Happy birthday" to turn your negative thoughts into lyrics.
- If you are not interested in singing, you can express your negative thoughts with a funny voice, like a cartoon character.
Method 3 of 3: Develop positive thoughts
Accept that negative thoughts continue to emerge. Negative thinking is not a shame; Anxiety leads to negative thoughts, and they don't represent who you are. Desiring to dispel negative thoughts will only worsen the situation. Negative thoughts lessen with time and with practice.You can control the impact of your negative thoughts on you as long as you keep the habit of looking at your thoughts and their role.
Distract yourself with positive activities. You won't have much time to dwell on your thoughts when you're busy. Plus, being busy reminds you of the things you love. Find interesting activities or try something new. Try the following activities:
- Walking exercise: helps you relax your mind and reduce stress through physical activity.
- Take a walk in a favorite place, like a park.
- Watch a movie or comedy show on TV, read a funny story, or listen to your favorite radio show.
- Spend time with friends, family or the community. Staying connected with others can help you feel more positive and less likely to think about yourself.
Take care of yourself. Taking good care of yourself can also help you cope with negative thoughts. Eating healthy, getting enough sleep and exercising regularly, you will feel better physically and mentally. Remember to eat well, get adequate rest and exercise regularly to reach your healthiest and happiest state.
- Try to eat a balanced diet that includes plenty of fresh fruits and vegetables, whole grains, and lean protein. Avoid foods that are harmful to health, limit sugar and too much fat.
- Get 7-8 hours of sleep each night. Remember that these are only recommended adult times. Some people may sleep less than 7 hours or need more than 8 hours of sleep per night.
- Exercise for 30 minutes a day, three days a week. Whether it's just a 30-minute walk or two 15-minute walks can count towards exercise.
Encourage yourself with positive affirmations. Positive words can help you deal with negative emotions that often accompany negative thoughts. Spend a few minutes every day standing in front of a mirror and say something encouraging to you. You can say something you believe you have or something you want to believe in yourself. Some positive affirmations can include:
- "I am an intelligent person."
- "I am a thoughtful friend."
- "People like to be by my side."
Forgive yourself for making mistakes. Forgiving yourself, like forgiving a friend, is an important part of learning to deal with negative thoughts. If you are dealing with negative thoughts stemming from mistakes you've made, you need to learn to forgive yourself. Practicing forgiving yourself when you make a mistake like forgiving your best friend is a way to keep your inner voice silent.
- Next time you make a mistake, take a deep breath and try to suppress any negative thoughts. Instead, you can practice saying things like, "I did something wrong, but it didn't make me a bad person."
Congratulate yourself for your small successes. Another way to beat negative thinking is to congratulate yourself when you've done something good and remind yourself of the good things you've done in the past. With occasional self-rewarding compliments, you can focus on your positive qualities and stop dwelling on negative thoughts and feelings.
- For example, instead of sticking around with an unhappy school event, pick one of your accomplishments and congratulate yourself. You could say something like, "I did a great job today in the gym!".
Advice
- If the negative thoughts are so great that you cannot deal with them on your own, get help from a licensed professional. A therapist can help you cope with negative thoughts with metacognitive therapies.
Warning
- Changing negative thoughts takes time and determination, and in a sense, you're breaking an old habit. Do not expect to change in a day or two, but be patient with yourself. Over time, you will find that things will go in a positive direction.
