Negative reasoning can add to issues like social nervousness, discouragement, stress, and low confidence. The way to changing your negative considerations is to see how you think now (and the issues that outcome), then use strategies to change these thoughts or make them have less of an effect.
"Our thoughts, emotions, and behaviors are all linked, so our considerations sway how we feel and act. Along these lines, in spite of the fact that we as a whole have pointless considerations every once in a while, realize what to do when they show up so we don't allow them to shift the direction of our day".
Treatment can regularly be useful for changing negative considerations, yet you can likewise figure out how to change your idea designs. This article talks about a portion of the means you can take to change your negative contemplation.
Practice Mindfulness and Self-Awareness
Mindfulness has its roots in meditation. It is the practice of detaching yourself from your thoughts and emotions and viewing them as an outside observer. Practicing mindfulness can help you become more conscious of your thoughts and build greater self-awareness.
Take a stab at review your thoughts and feelings as articles drifting past you that you can pause and notice or let cruise you by.
“Become aware of how your thoughts are impacting your emotions and behaviors. Observe your thoughts. Ask yourself if this thought is helpful? What purpose is the thought serving you? How does the thought make you feel?”
The target of care is to deal with your enthusiastic responses to circumstances by permitting the thinking part about your mind to dominate. It's been theorized that the practice of mindfulness may facilitate the ability to use thoughts more adaptively.
Identify Your Negative Thoughts
As you notice your musings, work on distinguishing and naming intellectual twists and antagonism.
For instance, in the event that you will quite often see yourself as a total achievement or disappointment in each circumstance, then, at that point, you are taking part "clearly" thinking. Other negative reasoning examples include:
1. Jumping to conclusions: This distortion involves making assumptions about what others are thinking or making negative assumptions about how events will turn out.
2. Catastrophizing: This pattern of negative thinking is characterized by always assuming that the worst possible outcome will happen without considering more likely and realistic possibilities.
3. Overgeneralization: This pattern is marked by a tendency to apply what happened in one experience to all future experiences. This can make negative experiences seem unavoidable and contribute to feelings of anxiety.
4. Labelling: When people label themselves in a negative way, it affects how they feel about themselves in different contexts. Someone who labels themselves as "bad at math," for example, will often feel negative about activities that involve that skill.
5. "Should" statements: Thinking marked by "should" statements contribute to a negative perspective by only thinking in terms of what you "ought" to be doing. Such statements are often unrealistic and cause people to feel defeated and pessimistic about their ability to succeed.
6. Emotional reasoning: This involves assuming that something is true based on your emotional response to it. For example, if you are feeling nervous, emotional reasoning would lead you to conclude that you must be in danger. This can escalate negative feelings and increase anxiety.
7. Personalization and blame: This thought pattern involves taking things personally, even when they are not personal. It often leads people to blame themselves for things they have no control over.
Unhelpful thinking patterns differ in subtle ways. In any case, they all include twists of the real world and silly perspectives on and individuals.
Replace Negative Thoughts
Although it is difficult to think with this new style at first, over time and with practice, positive and rational thoughts will come more naturally. Cognitive restructuring can help you challenge your thoughts by taking you through steps including:
1. Asking yourself if the thought is realistic.
2. Think of what happened in the past in similar situations and evaluate if your thoughts are on course with what took place.
3. Actively challenge the thought and look for alternative explanations.
4. Think of what you'd gain versus what you'd lose by continuing to believe the thought.
5. Recognize if your thought is actually a result of a cognitive distortion.
Consider what you'd tell a friend having the same thought.
“You don't want to set yourself up for failure by replacing the thought with something that may not be realistic. A helpful technique could be to ask yourself what would you say to a friend in this situation.”
Avoid Thought Stopping
Thought stopping is the opposite of mindfulness. It is the act of being on the lookout for negative thoughts and insisting that they be eliminated.
The problem with thought stopping is that the more you try to stop your negative thoughts, the more they will surface. This is known as thought rebounding. Mindfulness is preferable because it gives less weight to your thoughts and reduces the impact they have on you.
Experts believe that the thought rebounding that takes place after trying to stop negative thoughts is much more damaging.
Use a Thought Diary
Thought diaries, also called thought records, can be used as part of any process to change negative thinking. Thought diaries help you identify negative thinking styles and gain a better understanding of how your thoughts (and not the situations you are in) cause your emotional reactions.
Putting positive thinking into practice
|
Negative Self-Talk |
Positive Thinking |
|
I've never done it before. |
It's an opportunity to learn something new. |
|
t's too complicated. |
I'll tackle it from a different angle. |
|
I don't have the resources. |
Necessity is the mother of invention. |
|
I'm too lazy to get this done. |
I wasn't able to fit it into my schedule, but I can re-examine some priorities. |
|
There's no way it will work. |
I can try to make it work. |
|
It's too radical a change. |
Let's take a chance. |
|
No one bothers to communicate with me. |
I'll see if I can open the channels of communication. |
|
I'm not going to get any better at this. |
I'll give it another try. |
Conclusion
If you tend to have a negative outlook, don't expect to become an optimist overnight. But with practice, eventually your self-talk will contain less self-criticism and more self-acceptance. You may also become less critical of the world around you.
When your state of mind is generally optimistic, you're better able to handle everyday stress in a more constructive way. That ability may contribute to the widely observed health benefits of positive thinking.
