We all have negative thoughts at times. It’s part of human nature. But a combination of genetics and environment impacts whether these thoughts occasionally flit through our minds or are the dominant type of thinking patterns we have.
Studies show that those who think positively can live longer, happier lives than their more negative counterparts. Yet, unfortunately, we’re surrounded by negativity in the news, our social groups, and the world in general.
The good news is that these studies also show that we have the power to choose whether or not to accept negative thinking as our default thought pattern or to overcome it. Some research-based treatments, like cognitive behavioral therapy, are designed to dig into the reasons behind a person’s negative thoughts and teach strategies to reframe them.
How can you stop the negative thoughts when you notice they’re not helping you reach your goal of a happy life? Here are some of the top strategies that may help you rewire those negative thinking patterns into more realistic and optimistic thinking.
Recognize Why We Think Negatively
Before we start digging into reframing our negative thoughts, first, let’s address the elephant in the room. Negative emotions are part of life, and they can be healthy. Grief is necessary to process loss. Anger can help you escape from unhealthy situations. Shame can lead you to get help for behaviors you know are harming others.
The key is to avoid getting stuck in these unhealthy thought patterns and letting them hold you captive. When that happens, you can’t move past them and create a healthier situation for you and those around you.
But what does a negative thought pattern look like? Recognizing the reasons behind this type of thinking can help you catch yourself in the act, which is the first step to stopping the behavior. Some of the most common reasons why we think negatively include:
● Worry about the importance of a decision that leads to “analysis paralysis” (the inability to make a move forward due to overanalysis and indecisiveness),
● Applying the past to current events in a way that prevents you from accepting the present as it truly is,
● Stereotyping others with similar characteristics of someone who mistreated you in the past and not giving them a chance to be themselves,
● Worrying about all of the negative possibilities that could happen in the future and ignoring the potential positives,
● Being your own worst critic by admitting to all your faults and weaknesses but overlooking any strengths or giving yourself grace,
● Assuming the worst that could happen, even in the face of more realistic probable outcomes (catastrophizing).
These common human traits often trigger negative thinking, which then impacts your emotions, which leads to your behaviors. By stopping the thought in its tracks, you can adjust the emotional response and control the resultant behaviors.
Stopping Negative Thoughts
Although there are some mental health disorders that magnify this type of thinking and require professional assistance to overcome, most negative thoughts can be overcome with strategies. Regular, repeated use of these techniques rewires the neural pathways in your brain and becomes your natural habit.
The next time you catch yourself in the midst of a negative thought, use these methods to take control before the thinking spirals:
● Refocus on the moment, letting go of any future worries. This is easier to do when you learn mindfulness techniques, such as meditation and yoga.
● Ground yourself in the moment by counting backward from 30 or allowing yourself to focus on one item near you.
● Journal your negative thoughts and replace them with a more realistic, positive statement.
● Write down things about yourself and your life that you’re grateful for.
● Replace self-admonishment with self-encouragement.
● Get social. You’ll want to isolate, but that will make things worse. Find someone you enjoy being with and spend time with them.
● Get physical. Go for a walk or workout, play with your children, or find other ways to be active.
Remember, it’s easier to think negatively than positively at first. Controlling your thoughts will take time, but with regular practice, you, too, can enjoy the power in this type of thinking.
