Aarti Odhrani Clinical Psychologist MSc.
Negative or unhelpful thoughts can creep in and take over our minds unexpectedly, causing us to feel a range of unpleasant emotions such as self-doubt, worry, or fear. These feelings can cloud our judgment and interfere with our ability to enjoy life to the fullest. Although negative thoughts can be functional to some degree, if they go unchecked, we may get caught in a downward spiral, which can impact our overall well-being. Rumination and excessive worry can lead to emotional problems such as anxiety and depression. However, we do have the power to manage our thoughts and cultivate a positive mindset. When we do this, we can experience more pleasant feelings and develop healthy ways to cope with our current situation.
We can manage negative thinking by:
Reframing Negative Thoughts:
Negative thoughts often stem from underlying beliefs about ourselves or the world around us. These beliefs may be based on past experiences, societal norms, or unrealistic expectations and can lead to distorted ways of thinking. To counter this, we can examine our thoughts critically by asking ourselves questions like, “Is this true?”, “How likely is this to happen?”, or “What evidence do I have to support/refute this belief?” By answering these questions fairly, we can gain a more balanced perspective and reduce the influence of negativity on our mindset.
Cultivating Gratitude:
Gratitude is a powerful antidote to negative thinking. When we think about the things for which we are grateful, we shift our attention away from negativity and move closer to experiencing positive emotions. It can be helpful to set aside time each day to reflect on what brings joy to our lives. This could include feeling fortunate for being supported by loved ones, appreciating the beauty of nature, or simply enjoying moments of peace and contentment. Keeping a gratitude journal can be an effective way to cultivate gratitude and remind ourselves of the many ways in which we may be beneficiaries, even during difficult times.
Mindfulness-Based Practices:
Mindfulness is the practice of being aware, in the present moment, without any judgment. It involves paying attention to our thoughts, feelings, and sensations without getting caught up in them. As it can be difficult to suppress or ignore our thoughts, in our mindfulness practice, we can pause to observe our negative thoughts as they arise, acknowledge them, and then let them go, as we would to a balloon in the air. Engaging in mindfulness meditation for just a few minutes each day can help us develop our ability to step back and look at our thoughts from a distance, and significantly reduce the impact of negative thinking in our lives.
Engaging in Self-Care:
Some people may not fully grasp the significance of self-care. They may see it as a waste of time or worry about presenting as lazy or selfish. However, this is not true. Self-care is extremely important for maintaining a healthy mind and body. When we neglect our physical and emotional needs, we become more susceptible to stress as well as negative thinking. It is essential to make self-care a priority by participating in activities that nurture our mental and physical well-being. This might involve exercising, enjoying nature, pursuing hobbies, making art, or simply dedicating time to unwind and relax. By prioritizing self-care, we can build resilience against unhelpful thoughts and improve our overall well-being.
Reaching Out for Support:
When we are surrounded by supporting individuals, we are likely to experience a sense of upliftment. During challenging times, we could reach out to these individuals for support. When it comes to dealing with negative thoughts, asking for help can include talking to a trusted friend, family member, teacher, coach, or mental health professional to receive valuable advice or gain a different perspective.
Dealing with negative or unhelpful thoughts is an ongoing journey that requires patience, self-awareness, and compassion. Through reframing our thoughts, appreciating things we are grateful for, practising mindfulness, prioritizing self-care, and seeking support when necessary, we can cultivate healthier coping mechanisms for negativity. These steps can contribute to a more positive self-image, foster a balanced mindset, and guide us toward a more fulfilling life.
References:
Broeren, Suzanne, et al. “The Role of Repetitive Negative Thoughts in the Vulnerability for Emotional Problems in Non-Clinical Children.” Journal of Child and Family Studies, vol. 20, no. 2, 2011, pp. 135–148, www.ncbi.nlm.nih.gov/pmc/articles/PMC3048292/, https://doi.org/10.1007/s10826-010-9380-9.
Kelly, John D. “Your Best Life.” Clinical Orthopaedics and Related Research, vol. 477, no. 6, June 2019, pp. 1291–1293, https://doi.org/10.1097/corr.0000000000000791.
Minahan, Jessica. “Tackling Negative Thinking in the Classroon M.” Phi Delta Kappan, vol. 101, no. 3, 28 Oct. 2019, pp. 26–31, https://doi.org/10.1177/0031721719885912.
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