Change Negative Thoughts

Change negative thoughts to positive thoughts

We all have negative thoughts. We all doubt ourselves from time to time.  We think terrible things about ourselves like “I am useless”, “I’m no good”, “I’m a failure”, “it’s all my fault” or “if it wasn’t for my bad luck I’d have no luck” etc.  Some of us might even start our day with negative thoughts – ever before we get up out of bed!

If you were to spill coffee on your shirt at breakfast, would you be convinced that the rest of the day will be dreadful? If there are some cars ahead while you are driving, do you automatically assume you will be late? Do you anticipate worst case scenarios or envisage catastrophes for planned events?

In my experience, if our thoughts are mostly negative, then our outlook is usually pessimistic. Conversely, when our thoughts are mostly positive, it’s easier to be optimistic and look forward to the future.

Negative thoughts are a feature of day-to-day life, but we can change our negative thoughts to more positive and realistic thoughts. This doesn’t happen overnight. It takes effort and commitment.  The good news is that when it comes to our thinking, it is never too late to change.

Here are some suggestions to help change your negative thoughts to positive thoughts.  It takes practice, but the outcome is so very worthwhile.

Take notice of your thoughts. Pay attention to them.  What do you say to yourself about you or about others? Ask yourself why you are being negative? Why are you so harsh?  Does it make you feel good? Is there an alternative viewpoint to yours?

What perspective or lens do you have for your life?  Do you see the glass as half full or half empty? Are you someone who is delighted to have a glass with something in it?!

Allow your thoughts to enter your mind (whether they are positive or negative) and then allow them to leave. If they are not helpful or beneficial to you, then do not entertain them.

Concentrate on your successes or on things you did well in the past. Remember a time when you were happy. Think back to a lovely day or a fun event with a friend. Reminiscing about the past is helpful for the present.

Singing can take the edge off negative thoughts.  Some people enjoy whistling rather than singing so do what works for you.

Help someone. This takes the focus off you and your worries as you place your attention on someone else.

Try yoga or meditation. It doesn’t matter how fast our lives are we can all create a place for stillness (take a few breaths every time you go to the bathroom).

Write three things every day that were good about the day or that you are proud of or that helped you to feel good that day.

Spend time alone with your thoughts.

Do not distract yourself to the point that you can’t sit still or that you must keep going all the time. Learn how to be with you. When driving alone, turn off the radio and drive in silence.

Set short, medium and long term goals so you have targets to aim for and achieve. Focus on the little wins and congratulate yourself for how far you have come, rather than complaining about how much is left to do or what you didn’t achieve.

Focus on your breath and your breathing helps alleviate the discomfort experienced because of negative thoughts. Are you able to control your breath? Can you slow it down? Inhale through your nose, fill your abdomen with air and exhale slowly.https://carolinecrotty.ie/calm breathing

Reduce time on social-media.

Practice positive self-talk. Don’t say anything to yourself that you wouldn’t say to a friend.

Discover areas of your life where you need positive self-encouragement and act.

If a negative thought enters your mind, be rational. Remind yourself: a negative thought is just a negative thought. It doesn’t mean anything. It doesn’t define you. It’s not a prediction or the truth, it is nothing more than a thought.

Slow down. Take your time. Allow yourself more time than you need because it can help you feel less fraught.

Do what you know to be right despite negative thoughts. For example, you don’t have to wait to feel good to go for a walk or for the rain to stop, you can go for a walk feeling bad/sad or in the rain because you know it’s the right thing to do and the positive thoughts (and feelings) will follow.

Make positive plans and having something to look forward to.

Take responsibility and ownership of your problems. Don’t blame others for mistakes you have made. There comes a point when we must stop blaming our parents for their mistakes and take charge in rectifying our lives.

Make a list of things you’re grateful for right now.

Spend time with positive people, who are easy to be with. If you are with negative people, it is hard to keep your thoughts positive so try to develop a non-stick Teflon coating to other’s negativity.

Read. Knit. Crochet. Bake. Garden. Positively engage your brain with a practical task.

With any problem, ask yourself what are your choices and options right now? What are the solutions to your problems? Make your problem or worry list a “to do” list.

Smile. Laugh. Enjoy your time alone or with others. Try to find fun in the mundane. Turn on a comedy or smile as you recall a time when you made a fool of yourself. Stop taking yourself too seriously.

Your brain is not separate from your body. When you mind your body with sleep and a good diet for example, your brain benefits too.

Remember no one is perfect or has a perfect life regardless of how things may appear! Be gentle with and encourage YOU.

www.carolinecrotty.ie

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