10 Techniques to Combat Negative Thoughts
Decoding Pessimistic Mindset
According to the National Science Foundation, 80% of our thoughts are negative, and 95% are repetitive.
Introduction:
We all have experienced a feeling of negative thoughts in different forms — anxiousness, fear, sadness, etc. Slowly, they can take over our minds and eat away our self-esteem, happiness, and peace of mind. Unfortunately, for many of us, negative thoughts are too common. Nobody enjoys feeling down, but the good news is that it is possible to combat negative thoughts. This article will explain negative thoughts and discuss ten techniques to move past them.
What is a thought?
A thought is an idea or opinion formed in mind. Thoughts can arise spontaneously, or they can be the result of deliberate contemplation or reflection. People get thoughts from their experiences, observations, memories, and imagination, as well as external sources such as books, movies, and conversations. Thoughts can be positive, negative, or neutral.
What are negative thoughts?
Negative thoughts can be defined as any thought that has a detrimental effect on our mental health and well-being. They can range from feelings of self-doubt, hopelessness, or despair to feelings of anger and bitterness.
Examples:
-I’m a complete failure
-I’ll never get better
-I’m stupid
-I’m always making mistakes
-I’m unlovable
-I’m a disappointment
-I’m worthless
-I’m a burden
-I’m not worthy of love or respect
-I’m not good enough
What are some causes of negative thoughts?
Negative thoughts can be caused by various factors, including stress, anxiety, depression, life events, and even certain personality traits. Stress can lead to negative thinking and make it difficult to think positively. Anxiety can lead to worries and make it hard to focus on positive things. Depression can cause persistent negative thoughts that make it difficult to enjoy life. Life events such as a breakup, a death in the family, or a job loss can also contribute to negative thinking. Certain personality traits, such as being overly critical of oneself or having a pessimistic outlook, can also lead to negative thinking.
10 Techniques to Combat Negative Thoughts:
Understanding the source of negative thinking is the key to managing and changing it. By taking the time to identify negative thinking patterns and then replacing them with more positive and constructive thoughts, individuals can create a more positive outlook on life and achieve greater levels of happiness and contentment. Below are the top 10 techniques which worked for me and many more to get away from negative thoughts.
- Take a break: Often, thoughts are temporary. A single thought cannot define your personality. Taking a break from negative thoughts and feelings can help you relax and gain perspective. Step away from the situation and take some time to focus on something else. This can be anything from coming up with a new hobby like traveling, taking a walk, or doing something creative to talking to a friend or getting some rest.
- Reframing: Reframing is reinterpreting a situation or thought to change its meaning. For example, when a person has a negative thought such as “I’m not good enough,” they can reframe it to “I am doing my best, and that’s all I can do.” This reframing technique helps the person to look at their situation in a more positive light, helping them to combat negative thoughts.
- Cognitive Restructuring: Cognitive restructuring is a technique used to identify and challenge negative thinking patterns. It is a form of cognitive-behavioral therapy that helps people recognize and reframe negative thoughts to be more realistic and adaptable. For example, if someone has a negative thought about being rejected, cognitive restructuring would help them challenge that thought by asking questions such as “What evidence do I have that I will be rejected?” or “What other possible outcomes could there be?” By challenging these negative thoughts, individuals can replace them with more rational and helpful ones. This can help to reduce the stress associated with negative thinking and provide a more balanced perspective on the situation.
- Meditation for Mindfulness: Meditation is a practice that involves focusing one’s attention on the present moment and observing one’s thoughts and feelings without judgment. It is commonly used as a tool to help manage stress, anxiety, and depression. An example of using meditation or mindfulness might involve noticing when a negative thought arises and then sitting with that thought without reacting to it or trying to push it away. This can help to create space between the individual and their thoughts, allowing them to recognize that their opinions are not necessarily true or reflective of reality.
- Exercise: Exercise is an effective way to reduce the intensity of negative thoughts, as it can help to reduce stress and increase positive thinking. Exercise helps release endorphins (natural painkiller!), hormones associated with happiness, and improved mood. This can reduce the intensity of negative thoughts and help create a more positive outlook. Exercise can also distract from negative thoughts, allowing one to focus on something else, such as the physical movements involved in the exercise.
- Talking to Friends and Family: There is a reason why we have friends and family. When we are stuck in our heads, it cannot be easy to see our situation objectively. Talking to someone we trust can help us understand our thoughts and feelings better. It can help by giving us emotional support, as it can be challenging to combat negative thoughts. A friend or family member can provide a listening ear, help us process our thoughts, and give us words of encouragement.
- Positive Self-Talk: Positive self-talk can also help to focus on solutions and strategies rather than dwell on problems, which can help to reduce stress and anxiety. For example, you find yourself feeling overwhelmed by a task and having negative thoughts about your ability to complete it. You can use positive self-talk to remind yourself that you have the skills, knowledge, and resources to do the job. You can also use positive self-talk to remind yourself that you can achieve whatever it is that you set your mind to and that you will be able to overcome any obstacles that come your way.
- Journaling: Journaling can be a great tool to help people decode their negative thoughts and combat them effectively. People can better understand what they are thinking and why they feel a certain way by writing down their thoughts. This can help them to identify and challenge negative thought patterns and to come up with more positive and helpful ways of thinking. Journaling can also be used to track progress and recognize the progress made in overcoming negative thoughts and challenging them effectively.
- Practicing gratitude: Practicing gratitude can be a great way to help combat negative thoughts. It can help bring perspective and shift your focus to the positive aspects of life. By recognizing the abundance of blessings in your life, you can start appreciating what you have rather than dwelling on what you don’t have. This can help reduce stress and anxiety, which can majorly contribute to negative thinking. Additionally, gratitude can help foster more positive relationships with others, encouraging us to be more compassionate and understanding. Practicing gratitude can also help increase our self-esteem, allowing us to recognize our worth and value. All these benefits can help to combat negative thoughts and give us the strength to move forward.
- Talk to a therapist or counselor(It’s okay to consult a therapist!): This can help you by providing an objective, non-judgmental perspective on the thoughts and feelings one is experiencing. A therapist or counselor can provide insight into how to challenge and replace negative thoughts with positive ones and manage the emotions associated with them. For example, a therapist may ask questions to help the person identify the underlying source of their negative thoughts, such as past traumas, self-esteem issues, or unhelpful beliefs. Once the source is determined, techniques such as cognitive-behavioral therapy (CBT) can help people recognize patterns in their thinking and develop problem-solving skills to cope with their thoughts. The therapist may also suggest mindfulness, relaxation, and cognitive restructuring techniques to help the person become more aware of and control their thoughts. Ultimately, talking to a therapist or counselor aims to help the person gain more insight into their negative thoughts and develop healthier strategies to manage them.
Conclusion:
No single approach is guaranteed to be effective for everyone. Every individual is special, and each situation is unique. A conversation with family members might be helpful for one person, while another might find journalizing more beneficial. It’s important to remember that not all thoughts are true and can be challenged and reframed. With practice and by trying different tactics, it is possible to examine negative thoughts, recognize unhelpful thinking habits and cultivate a more positive outlook.
