Worry, fear, negative thinking, these are all allowing the mind to focus on what you don’t want. Not only does this drain your energy but it is counterproductive. That is why fear is so destructive and why despair and hopelessness must be avoided. Fortunately, a variety of tactics can help you quell negative thoughts and learn how to think more positively.
1. Say It Out.
After saying something out of line, you realize how absurd and ridiculous you truly are. Try it out with the negative voice inside your head. Call up a friend, share your negative thoughts with them, and then laugh at how ridiculous the mind can be.
2. Make A Daily Gratitude List.
Think of five large or small things for which you feel grateful, from the roof over your head, to the smile from the stranger on the bus, to the incredible sunset you saw last night. Expressing gratitude can lead to positive feelings, optimism, and connectedness.
3. Make A List Of Your Positive Attributes.
You may struggle at first, but once you get going, you might surprise yourself with how long your list becomes. Include physical attributes , aspects of your personality , things you’re good at, and so on. If you have trouble with your list, ask trusted friends and family members what they like best about you.
4. Re-frame Your Negative Thoughts.
When negative thoughts pop up, don’t automatically believe this pessimistic, critical, and unhelpful self-talk. Isolate the negative thought and re-frame it so that it is positive, supportive and encouraging. It will become easier for you to see things in a positive light.
5. Surround Yourself With Positive People.
Human beings take on some of the characteristics of those around them. While you will not always be able to avoid negative people, take what steps you can to minimize their presence in your life. Upbeat, optimistic people will model behavior you can emulate.
6. Establish A “Worry Period.“
Set aside a specific time and place each day during which you’ll allow yourself to worry. Make sure you select a window of time early enough that you won’t make yourself anxious just before bedtime. If something is still bothering you, allow yourself to worry – but only for the window of time you’ve set aside.
7. Accept Uncertainty.
You cannot be absolutely certain about everything in life, but many people struggle when dealing with situations in which there is great uncertainty. Recognize that thinking about what could go wrong does not make life any more predictable, nor does it actually make you more prepared.
8. Seek Opportunities For Growth.
Research ways to build upon your interests and substitute a positive narrative for the negative thoughts you’ve told yourself in the past. Develop a new skill or hobby. Give yourself permission to learn, recognizing that learning involves mistakes and that’s okay!
9. Try Progressive Muscle Relaxation.
Your negative thoughts may fill you with such anxiety that you walk around with your body tensed and don’t even realize it. Learning to relax your muscles will help you feel the difference between your relaxed muscle and tense muscle, which can help you identify when you are becoming anxious and tense during the day.
10. Have A Warm Beverage.
This can be an especially effective short-term tactic if your negative thoughts are related to loneliness. Physical warmth can help serve as a substitute for emotional warmth. Don’t let warm drinks become a substitute for human interaction, but if you need a quick pick-me-up a cup of tea might be quite helpful.
