Do you have a problem with negative thinking? Perhaps you are troubled by a harsh inner critic who undermines your self-esteem? Perhaps you’ve been trapped in worry, tension, anxiety or even depression? If this describes you, then you are undoubtedly aware of how unpleasant the consequences may be. Negative thinking patterns may have a significant and often disastrous influence on your life. Continue reading to discover three effective strategies for managing negative thoughts
1. Make a note of your thoughts
Consider taking a step back and naming your thoughts rather than as literal facts. For example, you may try slowing thoughts in your head and adding the stem ‘I am thinking the notion that…’ to see how they change.
Continue this exercise of identifying your thoughts without seeking to soften, modify or ignore whatever thoughts you’re experiencing. Try to observe what it’s like to have some space between your own ideas to see if you can make any observations.
2. Challenge negative thoughts
Whenever you have a negative thought, take a moment to consider whether or not it is correct. Consider how you would react if a friend described themselves in such a negative light. You would almost certainly come up with a compelling counter-argument to his or her unfavourable point of view.
Similarly, analyse your own ideas using the same reasoning. After that, consider alternative potential outcomes or reasons why things did not turn out the way you had anticipated they would.
3. Get rid of judgement
We all pass judgement on ourselves and others, most of the time unintentionally. Dissatisfaction is developed by trying to compare ourselves to other individuals or comparing our life to some standard. In most cases, you will feel at peace if you are prepared to let go of judgement.
Some techniques for taking a break from judgemental thoughts include acknowledging your own response. Another useful strategy is to judge positively. Consider looking for a good trait in a person, oneself or a scenario when you discover you are negatively evaluating them.
