HOW TO OVERCOME NEGATIVE THOUGHTS According to theories of cognitive therapy,
your thoughts and values determine the way you see yourself and the world around you.
Thoughts and beliefs that are grounded in pessimism can negatively impact your feelings,
emotions, and mental health.
These harmful perceptions are common issues that can contribute to the symptoms of mood
and anxiety disorders.
In order to overcome negative thinking patterns and self-defeating beliefs, it is important
to understand the definitions and differences between these two concepts.
Self-Defeating Beliefs Your belief system is made up of your personal
views, attitudes, and values.
Your beliefs are always with you, shaping the way in which you see yourself and the
world around you.
Self-defeating beliefs can set you up for failure and dissatisfaction.
For instance, if it is your belief that your self-worth is solely determined by your accomplishments,
you will only feel fulfilled when you are excelling at your career, achieving your goals,
or reaching a desired level of status.
Self-defeating beliefs fall into two categories: intrapersonal beliefs you have about yourself
and interpersonal beliefs about your relationships.
Negative Thinking Patterns Unlike self-defeating beliefs, negative thinking
patterns are not always with you.
Rather, they only surface when you are faced with an issue.
Also known as cognitive distortions, these negative thoughts come to mind during times
of stress and reinforce your self-defeating beliefs.3
For instance, perhaps you hold the self-defeating belief that your worth is solely defined by
your achievements.
You may feel okay as long as you are able to consistently reach your goals.
However, when faced with unforeseen setbacks or obstacles, negative thinking patterns may
cause you to over-analyze or exaggerate the severity of a situation, ultimately triggering
unfounded anxiety.
In such circumstances, you may begin to have negative thoughts, such as labeling yourself
a failure or blaming yourself for not reaching your goal.
You may think to yourself, “I will never be a success” or “it must not have been
meant to be.”
Over time, these thoughts can lower self-esteem and may even contribute to symptoms of depression.
Overcoming Negativity Personal beliefs are learned and developed
over time, making them very difficult to change.
Similarly, thought patterns become a habitual way of thinking that is so ingrained, we are
often unaware of it.
However, there are ways to break the cycle of self-defeating beliefs and negative thinking
patterns.
Let’s see some of them: 1.
Have Daily Negative Thought Time A paradoxical strategy to gain control over
negative thinking is to commit to 10 minutes a day ruminating and reviewing them over and
over again.
Negative Thought Time (NTT) must be 10 minutes and must be every day.
When you have a negative thought during the day, jot it down, and tell yourself that you’ll
review them during NTT.
Over time, you will gain control and negative thinking will stop.
2.
Replace the Negative Thoughts We don't overcome negative thought patterns,
we replace them.
For most of us, those negative thought patterns are well-worn neural pathways.
Four simple steps: 1.
Notice when you have started the pattern.
2.
Acknowledge that its a pattern you want to change.
3.
Articulate what you want to be different.
4.
Choose a different behavior — one that serves your goals.
Write down why the negative thought is present.
Writing versus thinking helps purge the thought out, and when you can see the words on paper
or a screen it is easier to make sense of it and move forward.
3.
Ask Yourself Some Tough Questions Reflect on your answers to some tough questions.
- What do I get from having negative thought patterns?
- What's the reward for me?
- What do I lose by engaging in negative thoughts?
- What are the costs?
- What benefits would I receive from engaging in positive thoughts?
- What costs are associated with thinking more positively?
- What in my past made me think negatively?
- What will I do now?
4.
Stop Watching The Morning News Research has shown just three minutes of negative
news in the morning will significantly increase your chances of a negative experience over
the course of the day.
Research has also shown that positive mindset increases productivity and satisfaction while
reducing errors rates.
Mindset is a choice, but not always an easy one.
Look to eliminate negative influences and stop watching morning news!
Instead, take time each morning as you wake to meditate and focus on the person you want
to be and the quality of life you want to live.
You also set a few important goals to keep your momentum building toward your dreams.
When you know what you want and are driving at it daily, negativity will fade.
5.
Focus On Gratitude Gratitude is underrated by most but is essential
to a happy life.
Life doesn't get easier, but we become stronger as we reframe difficulties by recognizing
all of the little good things going on around us.
Keep a Good List and refer to it daily.
Also, focus on what you really want and be very specific.
A focused, positive mind will attract what it is seeking over time.
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