Negative thoughts and feelings are a part of life.

Research shows that we think between 12,000 to 50,000 thoughts during a day, and most of these thoughts are negative. Even if you are satisfied and living a happy life, you still experience negative thoughts.

We go on autopilot, and most of what we do has become routines and learned patterns. We don’t think about how we feel and may not take the time to pause and check in with ourselves in a busy day.

The more space you give to negative thoughts, the bigger and stronger they become.

An example:
You’re having a tough time at work. There have been many challenges and tasks that you don’t had time to do anything about. You are stressed and tired, but never reach the finish line because constantly new tasks and demands appear. 

You might sleep poorly at night, and when you wake up, you still feel tired. You think about all the challenges from the day before and dread going to work. One thing leads to another. The negative thoughts take over.

In this way, it’s easy to get into a bad cycle and become stuck in negative thoughts and feelings. Suddenly, everyday life feels heavy and gray. It doesn’t have to be that way.

Here are 5 tips:

1) Get to know your thought patterns

A first step is to gain insight into when negative thoughts arise; this makes it easier to do something about it.

Take a step back – observe yourself:

When do negative thoughts arise? Are there specific situations that trigger them?

What kind of thoughts do you have?

• Are you falling into thinking traps? Do you generalize, think in black and white, or catastrophize?
• Do you perhaps give your inner critic too much space? Do you have thoughts like, “It’s my fault, I should be doing a better job, I’m not succeeding…”?

Learn to articulate your thoughts:

• I’m stressed right now… therefore, I’m thinking negatively…
• I’m putting myself down because I’m afraid of making mistakes or not being good enough…

• I’m worrying because…

2) Challenge your negative thoughts

Find alternatives. Do you have evidence that your thoughts are true?

• Do your negative thoughts reflect the actual situation? What facts argue against them?
• Try to imagine that it’s not you, but someone else in the situation. What would you think then?
• What would be different if you were in the same situation but didn’t think as you do now?

• Can you solve it in another way?

3) Shift focus – turn your thoughts to what is positive

You can train yourself to see the positive. Shift your attention to what you master, appreciate, and are grateful for. This helps you build self-esteem, reduces stress, and turns negative thoughts into positive ones.

When you replace negative thoughts with positive ones, you will start to see results.

An easy way to get started is to look for what’s good about today. It can be both small and big experiences, things that you take for granted.

4) Log your experiences

You reinforce the good feeling by starting to log the experience. Don’t just think it, but write it down. This makes you reflect on what you have experienced and what it did for you.

Additionally, you can look back at this later to remind yourself of all the good things you have achieved or experienced.

Positive memories act as a buffer against stress and negative thoughts. It helps you turn off negative thoughts and feelings, especially during difficult periods.

You will see that life consists of both achievements and beautiful moments, which give a positive feeling and a sense of gratitude. This affects the way you think and behave.

This is a simple research-based exercise that strengthens your mental health. It reduces depression and helps you handle adversity.

• Mindfit can help you get started: Download and try it for free now!

5) Find coping strategies that work for you

In challenging situations, it can be helpful to focus outward instead of inward on your own discomfort.

You can counteract stress and negative thoughts using various tools.

Through mindfulness, you can practice being more present here and now. A breathing exercise can help calm the nervous system, while a relaxation exercise can help with body tension or worries.

Find the technique or exercise that works for you.

In Mindfit, we have gathered various techniques you can use when you are stressed or in a challenging situation.

Mindfit includes a gratitude journal, mood log, relaxation exercises, breathing exercises, and mindfulness to help you find calm and sleep better. Eye Movement Bar (EMDR) to handle stress and discomfort, racing thoughts, and worries, among others. Read more about Mindfit app!