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This article was co-written by Tracy Carver, PhD. Tracy Carver is an award-winning psychologist living in Austin, Texas. Carver specializes in counseling on issues related to self-esteem, anxiety and depression. She holds a bachelor’s degree in psychology from Virginia Commonwealth University, a master’s degree in educational psychology, and a doctorate in counseling psychology from the University of Texas at Austin. Carver also completed an internship in clinical psychology at Harvard University School of Medicine. She was named one of the best mental health professionals in Austin by Austin Fit Magazine for four years in a row. Carver has been featured in Austin Monthly, Austin Woman Magazine, Life in Travis Heights and KVUE (ABC News’ Austin affiliate).
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 8,682 times.
Do you often wake up unhappy every day? If you notice that negative thinking is starting to take control of your life, take action before the stress slows you down. Learn how to identify and eliminate negative thoughts, then replace them with positive exercises. In this way, opportunities will not only appear, but you will have the power to change your mental state as well as your day.
Steps
Get rid of negative thoughts
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Identify your negative thoughts. A few thoughts will immediately form in your mind, but if you have trouble identifying them, you can keep a journal. Write a sentence or two describing your negative thoughts each time they come up. [1] X Research Source
- Look for thoughts that can make you feel sad or depressed, such as: blaming yourself or feeling ashamed of yourself for things that are not your fault, simple interpretations of mistakes as an expression of personal failure, or imagining that small problems are bigger than they really are (“small things tearing apart”).
- Notice if your negative thoughts fall into common cognitive distortions such as “all or nothing”, “overgeneralization”, “rushing to conclusions”, ‘fallacy fallacy’. change”, etc… [2] X Research Source
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Stop negative thinking immediately. Once you’ve identified your negative thought, you can combat it by saying something positive to yourself. For example, instead of saying, “My morning was terrible,” try saying something like, “This morning was tough, but everything will get better.” Keep your mind always thinking about positive things. [3] X Research Sources
- If you get stuck, keep this trick in mind: never tell yourself something you wouldn’t want to tell someone else. [4] X Trusted Source Mayo Clinic Go to the source Remind yourself to stay positive and eventually it will become a habit.
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Pay attention to your vocabulary. Do you often use the word absolute? For example, “I will never be able to do this”, or “I always screw things up”. The word absolute is often exaggerated and leaves no room for interpretation or understanding. [5] X Research Sources
- Your vocabulary includes the words you use to present yourself to others, as well as to yourself, whether verbally or through your thoughts.
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Remove overly negative words from your vocabulary. Don’t use overly heavy words, such as “bad” and “disaster” for minor annoyances and inconveniences. You should replace them with words that encourage thought or express encouragement. [6] X Research Source
- When you find yourself using one of these words, immediately replace them with a less heavy word in your mind. “Loss” can be replaced with “unfortunately” or “not as good as I had hoped”. “Disaster” can become “inconvenient” or “challenging”.
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Turn bad words into good words. In life, there won’t be too many situations where you can say they’re all good or bad. Finding the good in an unpleasant situation can help reduce the effects of a negative experience. If you notice that you are starting to think negatively, stop immediately and consider more positive aspects. [7] X Research Sources
- For example, you might imagine that your computer breaks down, forcing you to replace its internal components. Although inconvenient, this experience provides you with the opportunity to learn a new skill or re-strengthen an existing one.
Make a positive day
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Start your day by thinking of 5 good things. They don’t have to be too noble or too ambitious. They can be as simple as the scent of a cup of coffee or the tune of your favorite song. Thinking about these things and saying them aloud can help you start each day by focusing on the positive. This method can form your uplifting foundation for the day, making it hard for negativity to develop. [8] X Trusted Source Mayo Clinic Go to Source
- While it may feel silly to make an affirmation or a positive statement verbally, many studies have shown that saying positive things aloud can actually help you believe what you are saying. you are talking. [9] X Research Source This action can make you happier and increase your focus if you verbalize your positive thoughts.
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Enjoy your day. While you will probably be quite busy, the little things will lift your spirits and your mind will have less reason to wander into negative habits. Don’t take things too seriously. Allow yourself to relax, laugh, and smile. Seize the opportunity to socialize and surround yourself with positive and supportive people. [10] X Trusted Source Mayo Clinic Go to Source
- If you feel stressed, take a short break and think about something other than the cause of your stress.
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Practice healthy habits. Negative thinking and stress reinforce each other. While negative thinking can create stress, other unhealthy habits can also contribute to your problems. You should make an effort to eat fresh, nutritious foods whenever possible, exercise regularly, and get enough sleep.
- You will find that exercise is actually a pretty good way to keep your mind away from negative thoughts. [11] X Research Source
- Avoid smoking, drinking too much alcohol, or any other habit that puts your body to work.
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Control your surroundings. You are not completely powerless against your own thoughts. If you’re unhappy about something, change it. Turn on music, wear layers of clothing so you never feel too hot or too cold, and adjust the lights in different ways so you can empower yourself against stress-related feelings of helplessness.
- After making the change, congratulate yourself for working to improve your own mood. Actively adjusting your thoughts will make it easier for you to eliminate negative thoughts from the very beginning.
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Release stress and relax in the evening. Find a quiet, comfortable place and take time to relax. Look back at your day in your mind and identify 5 positive things you experienced. Say each positive thing aloud or write them down in a journal.
- You can also write about something you are grateful for. In this way, you will easily perceive the positive factor. [12] X Research Source
Seek outside advice
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Find a counselor or therapist. If you feel overwhelmed with too many negative emotions, in addition to practicing positive thinking exercises, talking with a counselor will help a lot. You can search for a therapist trained in Cognitive-Behavioral Therapy. Your doctor will be able to help you train your own mind to think positively. [13] X Research Source
- To find a therapist you trust, you can consult a friend who has had counseling or therapy before. You can also ask your doctor for a referral.
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Make a one-time appointment with your doctor. Think of it as your mental health check-up appointment. You are not obligated to stay if you are not comfortable and there are no rules that require you to visit this therapist regularly.
- Make an appointment with an open mind. Hopefully the consultant can help you. If not, you can always seek out another counselor who can make you feel more comfortable.
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Describe your negative feelings to a counselor. Remember that therapy is a confidential and fairly safe method, so you can be completely honest with your therapist. The more honest you are with the consultant, the more they will be able to help you.
- Remember to describe how your negative thoughts affect your emotions. Explain how often you feel them and what you usually do to deal with them.
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Make an appointment with a future therapist if needed. If you feel comfortable with this therapist, you can schedule an appointment with the doctor one or two more times. Remember that you will need to go through a session or two of therapy to be able to deal with your negative thinking.
- Don’t be discouraged if you find that your period of treatment with a certain counselor has not yielded results. You can always find another therapist who can help you feel more comfortable.
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This article was co-written by Tracy Carver, PhD. Tracy Carver is an award-winning psychologist living in Austin, Texas. Carver specializes in counseling on issues related to self-esteem, anxiety and depression. She holds a bachelor’s degree in psychology from Virginia Commonwealth University, a master’s degree in educational psychology, and a doctorate in counseling psychology from the University of Texas at Austin. Carver also completed an internship in clinical psychology at Harvard University School of Medicine. She was named one of the best mental health professionals in Austin by Austin Fit Magazine for four years in a row. Carver has been featured in Austin Monthly, Austin Woman Magazine, Life in Travis Heights and KVUE (ABC News’ Austin affiliate).
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 8,682 times.
Do you often wake up unhappy every day? If you notice that negative thinking is starting to take control of your life, take action before the stress slows you down. Learn how to identify and eliminate negative thoughts, then replace them with positive exercises. In this way, opportunities will not only appear, but you will have the power to change your mental state as well as your day.
Thank you for reading this post How to Control Negative Thoughts at Lassho.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
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