The negative chatter in your head
Negative thoughts can enter your mind when you least expect them. You’re talking to a friend or driving to work, and then a negative train of thought starts rattling around in your head! It’s easy to get angry at yourself when these unhelpful statements crop up. But instead of feeling defeated (and exhausted) by that negative inner voice, you can learn to overcome it. With a little practice, you can turn negative thoughts into positive ones and go about your day with peace of mind. Here are five ways to control negative thoughts!
However, in addition to these steps, remember that there is no shame in seeking professional help! Consultation with a therapist or a spiritual guide such as a love medium or guru can make these techniques more effective and help you control negative thoughts and look beyond your own self-criticism to discover what’s great is to be yourself!
1. Be prepared
Understand that negative thoughts are part of life and will never completely go away. However, what can change is your ability to control negative thoughts and feelings. You can decide how you react to it and how you behave as a result. Knowing that these thoughts inevitably pop up from time to time, you should have a standard response to respond to the negative chatter, such as, “I understand you, but you’re exaggerating” or “Thank you for showing up.” , but you are not telling the truth.”
Acknowledge the thoughts, but take away their power. This makes it easier to control negative thoughts and feelings and your reactions to them.
2. Write them down
Oftentimes, it can help you take some of the authority out of negative thoughts by putting pen to paper so you can see how exaggerated or ridiculous they can be. The next time an unproductive statement crosses your mind, jot it down in a journal or in your smartphone’s Notes feature. Seeing the words written changes your perspective on them, making it easier for you to shake them off and control negative thoughts.
3. Watch out for triggers
Certain people and situations can make you more prone to negative thoughts. Start noticing who and what they are, and then decide if these are healthy interactions for you. If family members or co-workers tend to provoke negativity, there’s not much you can do to break away from them — at least not for good. However, you will at least know that these individuals tend to bring out that darker voice. Being aware of this will help you control negative feelings and better deal with that voice in the moment.
4. Assess their validity
If you want to control negative thoughts when they arise, then a key question to ask yourself is whether the statements in your mind are actually true. They probably aren’t. Maybe the words are partially true or were true in the past, but these thoughts usually don’t reflect your true reality. Additionally, examining this question gives you the power to make changes and change any elements that are true, if any. In this way, distinguishing between fact and fiction helps disarm negative thoughts.
5. Have positive affirmations ready
Counter the negativity with something positive. If you’re having the same negative thoughts running through your head, think of something specific you could say in response that’s optimistic or confident. For example, if you look in the mirror and think “I need to lose ten pounds” or “I’m not as attractive as I used to be,” challenge yourself to say “I love my body” or “I’m proud of the person.” who I am today.” In this way, you end the “conversation” (so to speak) on an empowering note.
If necessary, write affirmations on post-its to stick on your mirror, your laptop, or your desk — wherever you wallow in negativity the most. This makes it easier to address and control negative thoughts as they arise.
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