5 Habits that Turn Off Negative Thinking

Negative thinking is absolutely pointless. It doesn’t define you as a person either. Negative thoughts don’t make you a bad person and they also don’t mean that you won’t succeed in life. We are the ones which make them powerful. We tend to give them so much power that we end up doing the wrong things based on these thoughts. We develop habits based on toxic thinking.

It is believed that your worst enemies can’t make more harm to you than your negative thoughts. Although a person tries hard not to have any toxic thinking, it may feel as if they are still hanging in your head. In such cases, cognitive restructuring becomes extremely important.

One of the most effective psychological treatments is Cognitive Behavioral Therapy, which has been applied to a lot of people suffering panic attacks and depression. Cognitive restructuring is the main part of this theory.

Below are mentioned 5 ways how to change your negative thinking, based on cognitive restructuring.

  1. Observe the negative thought. Imagine yourself in a far corner in your head. Take a look at that negative thought which is bothering you. Toxic thoughts result from irrational thought patterns. In order to merely observe the thought, you don’t need any medication. Just sit back and watch it swinging in your head until it dissipates.
  2. Question all ruminations which arise. Ruminations are patterns of overthinking. For example, you think you have a certain problem and you believe that it can be solved by thinking about it over and over again. These ruminations consist of negative thinking only unless you start doing something in order to solve a problem which bothers you. In order to change this type of thinking, you can take a piece of paper and draw two columns, one to describe your thought and another one to write down solutions. When certain rumination comes to your head, write down the time. Then think of any solution. Keep writing whenever that rumination appears and at the end of the week read your paper again. See if any of the written solutions can be of any use to eliminate the problem you are having.
  3. Evaluate the evidence. For example, if you are thinking that you have never enough money, you should look at the situation from an objective angle and if needed, take some measures. Once again, you can create two columns, one of which includes evidence which proves your point, such as always asking for money, being in debt, and another one which contradicts your thought, such as having food and home.
  4. Practice mindfulness. Although mindfulness might seem complicated, it is easier than it sounds. You should stop doing what you were doing, focus on your breathing and think about your thoughts. You can practice mindfulness several times per day in order to stay calm, relaxed and focused.
  5. Understand that negative thoughts are not eternal. You should realize the most important point – negative thinking is a temporary process. They don’t define you. They have no power unless you give it to them. Whenever you are having negative thoughts, try to stay calm and be kind to yourself. You can accept that you have negative thoughts but also remind yourself that it won’t stay in your head for a long time.

Thus, you shouldn’t pay much attention to your negative thinking. Yes, these thoughts will come to you once in a while and it is completely normal. The best way how to make them smaller is to distract yourself from thinking about them and do something you love and enjoy.

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