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Negative thinking can be overwhelming, but it doesn’t have to control your life. Discover five simple techniques to stop negative thoughts in their tracks.
Negative thoughts can be a common occurrence for many people, and they can have a significant impact on mental health and overall well-being. However, there are ways to combat these thoughts and regain control of your mind. Here are five techniques to help you finish negative thoughts and move forward with a positive mindset.
Recognize and challenge negative thoughts.
The first step in stopping negative thinking is to recognize when it’s happening. Pay attention to your thoughts and notice when they turn negative. Once you’ve identified a negative thought, challenge it. Ask yourself if it’s true or if there’s evidence to support it. Often, negative thoughts are based on assumptions or beliefs that aren’t accurate. By challenging these thoughts, you can begin to break the cycle of negativity.
Practice mindfulness and focus on the present moment.
Mindfulness is the practice of being present and fully engaged in the current moment. When negative thoughts start to take over, try to focus on your surroundings and what you’re doing right now. Pay attention to your senses – what do you see, hear, smell, taste, and feel? This can help bring you back to the present moment and prevent negative thoughts from spiraling out of control. You can also try mindfulness meditation, which involves focusing on your breath and letting go of distracting thoughts.
Surround yourself with positivity.
One of the best ways to stop negative thinking in its tracks is to surround yourself with positivity. This can mean spending time with supportive friends and family members, listening to uplifting music, or reading inspirational books. You can also try creating a gratitude journal, where you write down things you’re thankful for each day. Focusing on the good things in your life can help shift your mindset from negative to positive.
Engage in activities that bring you joy and fulfillment.
Engaging in activities that bring you joy and fulfillment can be a powerful tool in stopping negative thinking. Whether it’s painting, hiking, or playing an instrument, finding something that you enjoy and that gives you a sense of purpose can help distract you from negative thoughts and improve your overall mood. Make time for these activities regularly and prioritize them as a
part of your self-care routine.
Seek professional help if needed.
While these techniques can help manage negative thinking, it’s important to seek professional help if you find that your negative thoughts are persistent and interfere with your daily life. A mental health professional can provide additional support and guidance in developing coping strategies and addressing underlying issues that may be contributing to negative thinking. Don’t hesitate to reach out for help if you need it.
Once you discovered your automatic thoughts, it’s time to put them on trial.
Is there evidence to support this thought? If this evidence is based on the past, why does this apply to this new experience?
You want to focus on credible evidence — not feelings or thoughts. Then it’s time to focus on evidence that doesn’t support your thought.
Let’s run through one to show you how it works.
Thought: I’m going to mess this up.
Credible evidence for my thought:
- I made a mistake early on that set this project back by a few weeks.
- I don’t have strong skills as a presenter.
- I’ve never done this big of a project on my own before.
Credible evidence against my thought:
- My manager and I discussed the timeline of the project and came to an understanding.
- I’ve been practicing my presentation for over two weeks and have practiced in front of a co-worker who gave me helpful feedback.
- I know the topic, so I should be able to answer any questions that come up.
