It can be tough keeping a positive mindset all the time, and even if you're the most optimistic of people, there will be times when negative thoughts will cross your path. Here are some strategies to help you identify negative thoughts when they start setting in, along with ways to challenge those thoughts in order to keep you feeling your best.
Awareness
The first step is to become aware of negative thoughts when they occur. Try keeping a notebook or use a mental health app to track negative thoughts and identify patterns.
Replacing Negatives With Positives
Once you have identified negative thoughts, challenge them by replacing them with more positive and realistic thoughts. For example, if you catch yourself thinking "I'll never be good enough," challenge that thought by reminding yourself of past successes and strengths. If you need help coming up with positive thoughts, consider trying some affirmation cards, journals or pens to spark some creativity.
Cognitive Restructuring
This involves challenging and changing distorted and irrational thoughts that contribute to negative thinking. This can be done by examining the evidence for and against the negative thought, considering alternative explanations, and reframing the thought in a more realistic and balanced way.
Mindfulness
Practicing mindfulness can help you become more aware of your thoughts and feelings in the present moment without judgment. This can help you distance yourself from negative thoughts and gain a greater sense of control over them. We love the tips featured in this book to help you start the process.
Social Support
Talking to friends, family, or a therapist can help you gain perspective on your negative thoughts while allowing you to receive support in challenging them.
Behavioural Activation
Engaging in activities that bring you joy and satisfaction can help shift your focus away from negative thoughts and improve your overall mood. Even something as simple as completing a new puzzle, going for a nature walk, or gardening can have a wonderful affect.
Self-Compassion
Be kind to yourself and practice self-compassion when you experience negative thoughts. Remind yourself that it is normal to have negative thoughts and that you are not defined by them.
Seek Professional Help
If negative thoughts persist and significantly impact your daily life, it may be helpful to seek the support of a mental health professional who can provide additional strategies and tools for managing negative thinking.