Negative thoughts and feelings are a natural part of life
Research shows that we have between 12,000 and 50,000 thoughts a day, and most of them are negative. Even if you’re content and living a happy life, you still have negative thoughts – and that’s completely normal.
Our thoughts are shaped by patterns and repetitions, which means we are likely to think many of the same thoughts every single day (source: Queen’s University, Canada).
Most of what we do becomes routines and patterns, making it easy to go on autopilot. The more space we give to negative thoughts, the bigger and stronger they become.
An example:
Does this sound familiar? You’re going through a tough time at work. There have been several challenges and many tasks you haven’t had the chance to address. You feel stressed and exhausted but never seem to catch up because new tasks and demands keep piling up.
You might be sleeping 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, and the negative thoughts take over.
In this way, it’s easy to fall into a negative cycle and get stuck in negative thoughts and emotions. Suddenly, you might feel that everyday life feels heavy and gray.
It doesn’t have to be this way..
Does it feel like negative thoughts are taking over?
Here are 5 tips to help you turn negative thoughts around.
1) Get to know your thought patterns
A first step is to gain insight into when the negative thoughts arise. Take a step back and try to observe yourself throughout the day:
When do the 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…
- Now I’m putting myself down because I’m afraid of making mistakes…
- Now I’m putting myself down because I don’t feel 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?
Take control of your thoughts!!
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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’ll 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 amplify the good feeling by starting to log the experience. Don’t just think it, write it down. It helps you reflect on what you’ve experienced while also allowing you to fully feel that positive emotion.
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.
When you start logging regularly, you’ll begin to see that life is made up of both achievements and beautiful moments, which brings a positive feeling and a sense of gratitude. This impacts 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.
Ready to change your negative thought patterns?
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 counter stress and negative thoughts using various therapeutic techniques.
You can practice being more present in the here and now. A breathing exercise can help calm the nervous system, while a relaxation exercise can be helpful for relieving tension in the body or worries.
Find the technique or exercise that works for you: In Mindfit, we’ve gathered various techniques you can use when you’re stressed or facing a challenging situation. Learn more about the Mindfit app!
