23 Great Ways to Conquer Negative Thinking

It does not matter if you are the most evil person on the planet or His Holiness the Dalai Lama, negative thoughts will find a way to bubble up in your daily life. (After all, we are only human!) Maybe you had a poor performance evaluation and you can not help but wonder what effect it might have on your career in the future. Or maybe you increased a few pounds on vacation and you can not stop blaming yourself for consuming those extra calories. It could even be an uncomfortable encounter in the cafeteria that you keep repeating in your mind.

According to the results of an international study conducted at Concordia University, 94 percent of adults face intrusive negative thoughts. And while you may not be able to prevent those thoughts from happening, there are many things you can do to keep those unpleasant ideas from overwhelming your thought process.

No matter what weighs heavily on your mind, it's important not to let those negative thinking patterns have a detrimental effect on other aspects of your life, leading to stress and anxiety over time . Fortunately, it does not have to be that way. The next time you find yourself in a whirlpool of negative thoughts, try one of 23 ways to conquer them.

1
Spend some minutes of It's time to address her stress

It may sound contradictory, but a simple way to overcome negative thinking is to reserve a time to address those thoughts. One strategy is to designate 10 minutes a day for Negative Thinking Time, Julie Kantor, PhD, psychologist and management consultant, suggested to Forbes . "When you have a negative thought during the day, write it down and tell yourself it will be reviewed during the NTT," she says. "Over time, you will gain control and negative thinking will stop."


 Flores {Conquer Negative Thinking}

2
Buy some flowers

Simply choosing a bouquet of flowers and placing them in a sunny window could raise your mood in a little way plus. A study from Rutgers University found that when participants received one of the three gifts, a candle, a basket of fruit or a bouquet of flowers, they responded in the most genuine way to the flowers. Three days later, the flower recipients still felt happier than their classmates in the study.

 Tetris {Conquer Negative Thinking}

3
Play a game of Tetris

If your negative thoughts are As a result of stopping at something beyond your control, you could help enter a state flow. An easy way to do that? Tetris A recent study published in the magazine Emotion found that the classic game could serve as a useful mechanism to deal with people who expect potentially changing news. The researchers discovered that while the game that induces the flow can not alleviate the worry, it can decrease the levels of negative emotions and improve the positive levels.

 Viewing News {Conquer Negative Thinking}

4 [19659006] Monitor Your News Intake

Negative news broadcasts can impact your emotions more than you think, especially if you tune in to the morning. A 2015 study found that watching only three minutes of negative news in the morning makes viewers 27 percent more likely to report having a bad day six to eight hours later. People who saw transformative stories, offering solutions instead of uninterrupted pessimism, reported that they had a good day 88 percent of the time.

 Waste Basket {Conquer Negative Thinking}


5
Absent Negative Thoughts: Literally

If you have depressing or anxiety-provoking thoughts that just do not go away, write that thought on a piece of paper and dispose of it in the nearest garbage container. When the researchers at Ohio State University had the subjects perform this exercise, they discovered that having people who physically discarded their thoughts also helped them to discard them emotionally.

If you want to go a step further, you can do what the Oscar-winning actress Anne Hathaway does to manage her feelings. As revealed in the interviews, when you feel overwhelmed by negative thoughts, simply write them on a piece of paper and then put that paper on fire. Yes, a bit dramatic, but swear it works!

 Woman thinking of a coffee {Conquer Negative Thinking}

6
Change your focus towards a solution

"Thoughts are like mantras," explains Justin Baksh a Licensed Mental Health Counselor and Clinical Director at the Foundations Wellness Center. "If you let negative thoughts ruin, if you let them exist, they will eventually become facts." [19659002] When it comes to conquering negative thinking, Baksh suggests that "what you should do is change the focus of the problem to the solution". For example, Baksh says that one of the most common negative thoughts he hears is in the line of "I'm so overwhelmed and stressed about finances." In this case, he suggests replacing that thought with "I'll be more attentive to my spending habits and more determined to save"; In other words, exchange previous repentance for a possible future goal. [19659002]   Man Writing {Conquer Negative Thinking}

7
Take 20 minutes to write your thoughts and feelings

Taking time from your day to write down detailed notes about your negative thoughts could really alter the thoughts themselves, according to a study published in The oncologist. In the study, researchers at Georgetown University found that, after three weeks of periodic publication for only 20 minutes a day, 54 percent of cancer patients reported having altered thoughts (from negative to positive ) about his illness.

 motivation to lose weight

8
Separate from your thoughts

Most people can agree that they are much better at giving advice to friends than at following suggestions from others. However, if you use this realization to your advantage, then you can solve your own problems by simply giving advice about your negative thoughts as if they were someone else's. According to a study published in Behavior Research and Therapy it has been shown that this method of questioning, called Socratic questioning, reduces the symptoms of depression by offering patients a seemingly less intimate way of treating their problems.

 Satisfied worker {Conquer Negative Thinking}

9
Embrace Neutral Thinking

When negative thoughts are the only thing that occupies your mind, it is not exactly easy to convince you to think positive. That is why the relationship coach Vikki Louise recommends turning to neutral thoughts instead of pure positivity. "Working on thoughts you do not believe is a waste of time," she says. "To think that I have a job is neutral, credible and feels much better than I hate my job." Of course, you will not go to work every day, but you will not cry either. the bathroom stops. "

 woman laughing while reading a book {Conquer Negative Thinking}

10
Watch a funny video

Use humor to transform your negative thoughts into something less depressing. According to a study published in International Journal of Humor Research simply watching a 15-minute humorous video can increase feelings of hope and allow positive thoughts to replace negative ones.

 his stomach with his arms wrapped around a pillow - sleeping positions

11
Get adequate amounts of sleep each night

Although everyone suffers from a fleeting negative thought from time to time, it is people who do not have enough sleep who are struggling to really conquer negative thinking, according to a recent study published in Journal of Behavior Therapy and Experimental Psychiatry . According to the results of the research, people who sleep inadequately, characterized by constant interruptions and short duration, have more problems to divert their attention from negative and disturbing information compared to those who sleep soundly.


 expressing gratitude to make you happy instantly

12
Focus on Feelings of Gratitude

Gratitude is a powerful weapon in the battle against negative thinking. When the psychologists at the University of Miami had subjects who wrote a few sentences each week (some focused on gratitude, others focused on aggravation and others on events that affected them without emotional emphasis), they found that those who wrote what they wrote They were grateful for being more optimistic and showed a greater sense of well-being compared to the other two groups.

 supplements

13
Taking probiotics

Because the gut microbiota plays a role in how humans think they act, and feel, adding a daily dose of probiotics into their routine may help overcome negative thinking That's according to a study published in Brain, Behavior and Immunity that found that people who took probiotics for four weeks could reflect less on negative thoughts and feelings.

 pensive, sad, thinking {Conquer Negative Thinking}

14
Do not feel bad for being sad

Do not punish yourself for having negative thoughts. Everyone goes through moments of agitation from time to time, and according to a study published in Journal of Personality and Social Psychology people who are honest with themselves about their negative thoughts and emotions tend to experience less of them. .

 Having lunch with a friend {Conquer Negative Thinking}

15
Grab food with a friend

"Sharing food is one of the best ways to stay connected and seek comfort," he says ] Mary Brooks, M.Ed., is a certified integrated nutrition trainer, owner and creator of sustainable nutrition. "Just the idea of ​​waiting for this provides an emotional joystick for your day. The happiest cultures and societies make eating and cooking together a daily celebration. "

 Never say this at work

16
Examine the evidence

Do not just take your negative thoughts to its face value and accept them as undeniable facts because you believe them, rather, you must "challenge negative thinking by examining the evidence," says Cara Maksimow LCSW, CPC, A licensed clinical social worker in New Jersey, once she realizes that there is no real data or data to support these unpleasant thoughts, it will be much easier to convince herself that she is thinking with her heart and not her head and overcoming the Negative Thinking

 Couple In Bed {Conquer Negative Thinking}

17
Think of someone you love

When negative thoughts are getting in your way, the trainer of v certified ida Ann Ball recommends changing your focus to something in your life that makes you happy, like your family or your spouse. "By changing your focus," she says, "you make your energy focus on the things that lead you to something else, changing your focus will change your motivation."

 Woman getting sunlight {Conquer Negative Thinking}

18
Get some sunlight

The easiest recipe for a better mood? A bit of sun. "Sometimes, feeling less depends on our circumstances and more than that our biological rhythms are out of place," says Brooks. "The lack of sunlight, especially in the winter, can make you feel sad." If he suspects that a small amount of sunlight is responsible for his bad mood, Brooks suggests "spending the first few minutes of the day with natural light." Even something as simple as standing outside for a few minutes or opening the blinds can "increase your vitality" and overcome negative thinking.

 two women embracing {Conquer Negative Thinking}

19
Surround yourself with Positivity

Negative thoughts are fueled by greater negativity, so when it comes to overcoming your pessimism , you will want to surround yourself with positive people. And "even if you can not physically make that happen, you can always find articles, books and videos that are positively focused online", says Meridith Hankenson Alexander motivational speaker and author of Heaven is the limit . "What we focus on tends to expand, so when your own mind is feeling that negative impulse, go to the 'shiny objects' that will take you where you really want it to go."

 Person using Twitter on the phone {Conquer Negative Thinking}

20
Take a break from social networks

Undoubtedly, social networks are one of the main culprits in Regarding negative thinking, and disconnect from all social platforms. It helps when your mind is full of negative thoughts. "Consuming instead of creating is one of the easiest ways to reverse our sense of not enough or negativity," says Brooks.

Instead of moving on Twitter or Instagram, Brooks suggests doing something that attracts your mind and nourishes your soul, such as writing poetry or reading a book. "Lighting your own internal compass instead of feeding yourself with people you barely know is good mental medicine."

 woman making affirmations of yoga

21
Read a few inspirational quotes

Those inspirational quotes that Instagram junk from each teenager could be cheesy, but they can actually help you eliminate any negative thoughts . "If you spend time each day reading inspiring quotes, you are likely to feel full of motivation, hope and positive dreams," explains Patrick Di Vietri director of therapy services at HOPE. Therapy and Wellness Center. And even if you do not feel like remembering to read an inspiring quote every day, all you have to do is follow a few careless Instagram accounts to get your daily dose of content to feel good through your news feed. [19659002]   cute dog that comforts an owner {Conquer Negative Thinking}

22
Pet a Dog

Go into a nearby florist and smell some rosebuds. Stop what you are doing and spend a few minutes paying attention to petting your cat or dog. Listen, listen really, your favorite piece of music. Why? "Negativity is very easy when we are overworked and focused on cognitive tasks," says Brooks, "so you should make your creative juices flow by taking a small deviation that is 100 percent sensory."

 Happy Woman {Conquer Negative Thinking}

23
Practice positivity, even when you're in a good mood

"The most important and, often, most overlooked way to Fighting negative thoughts is practicing having positive thoughts, "says GinaMarie Guarino LMHC, is a licensed counselor in mental health. "Being sure to reflect on positive moments, situations, interactions and moods will help you reduce the frequency of negative thoughts and strengthen your ability to combat negative thoughts when they arise."

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The publication 23 Great ways to overcome negative thinking first appeared in Best Life


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