Overcoming Negative Thoughts – Simple Guide!
Today I will be discussing overcoming negative thoughts.
When you’re having negative thoughts, you know that getting your mind off of it is easier said than done.
In fact, research shows that when people are instructed not to think about a specific topic, it makes it even harder to get that topic out of their minds. But rehashing negative thoughts over and over in your head, also known as rumination, can be unpleasant and counterproductive—and in some cases, it can even lead to chronic depression.
Luckily, there are a few techniques that can help you stop negative thinking and refocus your mind on something positive, the best though, is to distract yourself with something else, something that requires focus and best of all, is productive and helps you improve your life.
Disclaimer: I am not in any way a certified therapist so all the advice is given from my own experience and should not be taken as medical advice.
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Overcoming Negative Thoughts
So here are some tips and tricks to get started. They worked wonders for me. By following these guidelines, I have gone from being a pessimist and perfectionist, to having a strong and healthy mind where I have the self-belief and confidence to try new things (like this blog), to just go for it.
And my positive mindset means that when I do have negative thoughts (because I am just human, I can’t switch them off completely), I can redirect my thoughts without allowing them to infiltrate my emotions and ruin my good mood for the day.
Surround yourself with positive people
People who we spend most of our time with often determine our thought process. If a colleague of yours has a habit of judging people from their dressing sense, you are bound to feel conscious about your own dressing sense when you are around them.
Similarly, when you are with someone who doesn’t have a habit of fault-finding and always manages to appreciate little things in people, you will feel good about how they make you see things in a positive light.
Energy, negative or positive, spreads fast and you don’t want to be wasting your time sitting amongst those who aren’t helping you in beating negativity.
Want to find out more bout how to develop a positive mindset? Then the see post below:
Recognise negative thoughts and silence them
If you want to maximize your positivity, I recommend that you start to learn to silence any negative thoughts.
You need to stop them telling you that you can’t do it, that you don’t have what it takes.
Paying attention to discouraging thoughts that don’t believe in you automatically decreases your self-confidence and prevents you from acting.
Negative self-talk, it happens to all of us and it’s hard to control.
Those negative thoughts come to our mind, most of the time without us even knowing why. But that’s’ okay, don’t beat yourself up for that.
However, it’s really important that you learn how to recognize negative self-talk as soon as it occurs, in order to lessen its power.
When you’re able to identify negative thoughts, it’s then much easier not to listen to them and to replace them with neutral thoughts – or even better – with positive thoughts if you can.
When you’re able to recognise negative self-talk, you can finally ignore your inner critic!
So that’s why being self-aware of your own thoughts is so important!
Want to find out more about how slowing down and focusing on the present can help you be more confident? Then the see post below:
Learn from the past
It’s never fun when we make mistakes or fail. It doesn’t feel good, and we feel bad for a while. Still, it’s no use going back to it several times after the fact.
Let’s say you made a mistake at work and your boss scolds you. It sucks at the moment. But then it’s done and you go home. When we ruminate, we go back to the moment when we messed up and we get scolded, and relive the moment repeatedly.
This is what makes us feel even worse than the actual situation. It’s almost like we’re punishing ourselves repeatedly for that one mistake. Instead of doing that, take it as a lesson to learn from.
Think about the situation once again if you will, and think about how you can prevent that from happening again.
What actions can you take next time to make sure to do it right? Once you’ve figured it out, take note of the action, and let go of the mistake.
Live in and come back to this moment
When you’re tapping into negative thinking then you’re often thinking about something that happened. Or something that may happen. Or both, all jumbled up as your mood and thoughts sink.
To snap out of that put your attention fully into this moment instead. Into what’s here right now.
Start making it a habit to spend more of your time in the present moment and you’ll, in my experience, naturally have fewer negative thoughts and be more open and constructive.
A couple of ways to bring yourself back to being mindful and this moment are:
Focus only on your breathing.
Take a 1–2-minute pause right now and take a little deeper breath than you usually do. Make sure you’re breathing with your stomach and through your nose.
During this time focus only on the air going in and out and nothing else.
Take in the world around you.
Take a 1–2-minute break, get out of your head and put your attention on what’s around you right now. Nothing else.
Just focus on the people walking by outside your window, the muffled words and noises from the street, the smells around you and the sun shining in and warming your skin.
Want to find out how practicing Mindfulness helped me with my negative thoughts? Then see below:
- Why is Mindfulness Important? – Read How Mindfulness Changed my life
- 8 Easy Mindfulness Activities – Simple Guide to Calm The Mind!
Some great channels that I use for mindfulness videos, are the following:
I also recommend the following books to read:
Remember to let things go
As much as you’d like to control everything that happens, truth is you can’t. This is an especially tough pill to swallow for people who like to be in control all the time.
However, we need to remember that there’s only so much that we can control. Most other things are beyond our control, and that’s just how it’s always been and always will be.
See the beauty of letting go. Once you let go, you’ll feel free of the drama.
Set boundaries around social media
Just like it’s important to protect yourself from toxic relationships by setting boundaries, they also need to be set around social media.
Many of us are using social outlets for hours every single day. This can lead to comparing ourselves to others, negative thoughts, and even anxiety.
A study found that when volunteers limited their social media use to just 30 minutes per day, they had major improvements in their well-being. Some even felt less lonely and less depressed.
What does this tell us? This is proof that stepping away from our phones and not immersing ourselves in the social media world all day can actually have a very positive effect on our mood.
The result may be less negativity, and you may even find you have more time and energy to put into things that truly matter (like self-care and spending time with loved ones).
Energise your morning routine
Mornings set the tone of your day. When you feel sluggish in the morning, you can bring the same disposition all throughout the day.
Pump up your morning routine to start the day with a bang. You don’t need to wake up as early as 4 AM as other successful people do. Follow what works for you.
Planning your day in advance towards a particular goal helps create a laser focus on what needs to be done. Some routines that you should do in the morning:
- Setting your top 3 priorities for the day
- A 20-minute exercise ((At the very least)
- Listening to a podcast or reading a book
Want to find out how out how implementing a morning routine into your life can have massive benefits to your mindset? Then see our post below:
I remember when I started meditating sitting for 7 minutes was excruciatingly painful. Now I sit for 30/40 minutes and I love it (mostly).
Meditation was the doorway to so many new things for me. It taught me to be more present in my daily life. It taught me to witness or observe my thoughts and feelings instead of getting hooked by them. It taught me to hear my own soul speak. It helped me more confident and not get wrapped up in negative thoughts.
I knew my meditation practice was making a difference with how I am in my everyday life. I once had a short fuse and temper, but now I am a more peaceful person.
It has had a massive impact on my life.
Instead of having emotional meltdowns, over certain situations, I feel complete peace. I smile joyfully and takes things in my flow.
That is the power of meditation. It naturally turns you into a calmer, confident, more peaceful person. Make it a part of your daily routine.
The below channels on YouTube are great for guided meditations;
If you want to learn about meditation, the follow channel is excellent:
If you’re interested in learning more in-depth about meditation, then the below books are excellent:
Practice a brain dump exercise
Brain Dumping is a form of psychological Self Care that gives you a feeling that you can free yourself of negative thoughts by writing them on a piece of paper.
Negative thoughts find a way to creep in when the mind is cluttered with all kinds of thoughts. You need to declutter your mind in order to make space for positive thoughts to set in.
Brain Dumping is one of the most useful ways to get rid of the negative thoughts and clear your mind.
Want to find out how a brain dump exercise is great for decluttering your mind? Then the see post below:
Affirmations are a great way to appeal to the good side of any individual. The sad truth is, you often, by default, speak ill of yourself every day. Positive affirmations can turn the table around. They are like the essential elements for a plant to grow. Without them, the plant will wither and die.
Create a list of at least three affirmations per day. Recite these affirmations throughout the day when it’s tough.
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Overcoming Negative Thoughts – Final Thought
Many a times, negativity makes you believe that the problem lies within you. But the fact is, it’s how you allow yourself to feel that determines what your mind will eventually think.
If you feel happy and grateful about everything that you have, negativity can come nowhere near you. Get over the feelings of regret, hate, jealousy and sadness and you will find yourself feeling more alive and positive.
What are you tips for dealing with negative thoughts? I would love to hear them.
If you found this post useful, you might want to save THIS PIN below to your Self-Care board for later!