Negative thoughts and feelings are a natural part of life
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 period at work. There have been several challenges and many tasks you haven’t had time to deal with. You feel stressed and tired, but never quite catch up because new demands and responsibilities keep appearing.
You might sleep poorly at night, and when you wake up, you still feel exhausted. You think about all the challenges from the day before and dread going back to work. One thing leads to another. The negative thoughts take over.
In this way, it’s easy to get caught in a negative cycle and become stuck in negative thoughts and feelings. Suddenly, everyday life starts to feel heavy and grey.
It doesn’t have to be this way.
How to shift negative thoughts – 5 tips
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 negative thoughts appear?
- Are there specific situations that trigger them?
- What kinds of thoughts do you have?
Do you fall into thinking traps? Do you generalize, think in black-and-white terms, or catastrophize?
Do you give your inner critic too much space? Do you have thoughts like: it’s my fault, I should be doing better, I can’t handle this…
Try to put your thoughts into words:
- I’m feeling stressed… that’s why I’m thinking negatively.
- I’m putting myself down because I’m afraid of making mistakes.
- I’m putting myself down because I don’t feel good enough.
- I’m worrying because…
It can be hard to do this on your own. In Mindfit, you can become more aware of your thoughts and practice shifting them in small steps.
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?
- Is there another way you could handle it?
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 start replacing negative thoughts with more helpful ones, you may begin to notice a shift.
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 can act as a buffer against stress and negative thoughts.
When you start logging regularly, it can help you:
- quiet negative thoughts and feelings, especially during difficult periods
- see that life consists of both moments of mastery and meaningful moments
- feel more content
This can influence how you think and behave.
This is a simple research-based exercise that strengthens your mental health. It reduces depression and helps you handle adversity.
In Mindfit, you can easily log your experiences and return to them whenever you need it.
5) Find coping strategies that work for you
In challenging situations, it can be helpful to shift your focus outward instead of turning inward toward your discomfort.
You can counteract stress and negative thoughts using different therapeutic techniques.
You can practice being more present in the moment. A breathing exercise can help calm your nervous system, while a relaxation exercise can ease tension in your body or reduce worry.
Find the technique or exercise that works for you. In Mindfit, we’ve gathered different techniques you can use when you feel stressed or are facing a challenging situation.
