This past year has been a rough one. It’s safe to say that many of us have had our share of dark moments. To stop the negative thoughts dominating your day, you must manage the floodgates. It can be exhausting at times. But you have to learn as you go.
Some people always struggle with negative thoughts. Sometimes, they envy other people who don’t seem to have any problems.
It turns out, however, that the little voice inside our heads is perfectly normal, regardless of whether we are introverts or not. It’s something that some people are just learning to manage.
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Why Negative Thoughts Come Into Mind
Our brain releases stress hormones when it senses danger approaching. While Cortisol and Adrenalin help us to stay safe in an emergency situation, we are not running from saber toothed tigers. Too many of these powerful chemicals could make us sick.
This is not to say that we don’t sometimes find it helpful.
This little voice can keep us focused on our goals. Sometimes, it might say things like “I wouldn’t be able” or “It is so obvious that they all hate you.”
How To Overcome Negative Thoughts
Do negative thoughts have an impact on every area of your life?
Maybe those negative thoughts are constant, or they may change over time. Sometimes they can be a daily irritant. Sometimes they can get out of control and you realize they are a life-ruiner.
Negative thoughts can fester and prevent you from pursuing promotions, jobs or friendships. They can hinder personal growth, make us make poor decisions, and lead us to be the worst version of ourselves.
They can alter our perceptions of events and cause mental and physical damage. This can lead to anxiety disorders and mood swings.
Turn Your Negative Thoughts Into Positive Actions With These 12 Tips
Neuroplasticity is the process by which habitual negative thinking patterns become physical neural traits in your mind. Scientists believe that the brain is always searching for ways to save time and make habitual thinking patterns.
A habit can’t be broken; it must be changed. It is necessary to go back to the beginning of the stimulus/response cycles and replace the current response by a new one.
How many times have your positive actions been listed and then you never took action? This is because you’re less likely to actually do something the more you think about it. Negative thoughts can make it difficult to do something.
Negative thinking should not be a permanent habit. These are some ways to get your brain and mind working together. Positive thinking will be triggered by your actions.
1. Start A Journal
Accept negative thoughts and don’t try pushing them away. They should be resolved and not left as seeds that will sprout again. Every day I keep track of every positive and negative thought.
2. Always Ask Yourself, “What Would I Say To A Friend?”
It is easier to be kind to others than we are to ourselves. A simple exercise was created to help children recognize cognitive distortions. It teaches them how to identify “BLUE” thoughts. Blaming yourself; looking for bad news; unhappy guessing; being exaggeratedly negative.
This works even for adults. Imagine that your friend is having this problem. They would be reassured. What advice would they appreciate from you?
3. Say “Stop“
It takes time to become aware of your Chimp’s behavior and patterns. Once you have identified it, speak out loud and tell your Chimp what to do.
4. Change Negativity to Neutrality
It is much easier to reduce negativity than to switch it off. It’s easier to turn down negativity than it is to switch it off. Try changing “This is impossible” to “Let’s try a different approach.” Your brain will be able to answer your questions.
5. Make a List Of Positive Praise
Keep a list of positive comments and emails from friends and clients. It can be a lifesaver on some days. It’s always surprising how quickly you bounce back.
6. Focus On Your Breath
When life seems out of focus, return to the basics of life. Breathing. “No breath, no life.” Use the 4-7-8 breathing technique. It can be used throughout the day as a maintenance technique or an SOS. You’ll feel calmer and more rational quickly.
7. Speak To Someone
It doesn’t matter if it is a friend, therapist, or colleague. They should be able to understand the situation you’re in. It doesn’t matter if it is a friend, therapist, or colleague, as long as they are supportive and can identify the positives and help you put your negative thoughts in perspective.
8. Adopt A Healthy Lifestyle
Three 10-minute sessions of exercise should be your daily routine. Exercise can positively impact your mood and decrease stress.
Increased oxygen to the brain can improve concentration and memory. Exercise can lower blood pressure, release chemicals in the brain that make you happier and more relaxed, and it can also help to lower blood pressure.
9. Find What You Can Change Easily
What are the areas in your life that you think negatively about most? It could be work, relationships, or your downtime. Focus on one area at a time and think about how you can approach it in a positive manner.
10. Avoid People With Negative Thoughts
Negative people can increase stress, make it difficult to manage negative thoughts in healthy ways, and make you question your capabilities. Instead, find supportive people you can rely on for solid advice and feedback.
11. Practice Self-Compassion
Tara Cousineau’s book, The Kindness Cure, a 2017 book by Tara Cousineau, explains that self-criticism can make you feel stuck.
She says that replacing self-criticism and self-judgment by self-compassion will allow you to accept your imperfections in a gentle manner, which can strengthen your mental health.
12. Positive Self-Talk
Ethan Kross, University of Michigan psychologist, says that using your name and not “I” can help you to be calmer, to see things clearly, and to think more rationally.
Positive Changes Can Transform Your Life
You can change your behavior, and it will affect how you feel. This is what you have been told by many scientists and therapists. Your brain will be physically altered if you change your thoughts over time.
As your brain begins to see you and your abilities fairly, realistic thinking will become second nature. Positive actions will increase your confidence and help you to see the potential in your accomplishments and opportunities.