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How Not to Let Negative Thoughts Trump the Positive Vibes

How Not to Let Negative Thoughts Trump the Positive Vibes

Have you ever had one of those positive moments in life spoiled by a negative thought? Or maybe your life is constantly being clouded by these negative thoughts and its creating anxiety, stress and low mood.

If so, stick with me. I’m going to teach you a solution. Something that embraces biology and psychology, something you might not have thought of, something that has already helped hundreds of people dispel negative thoughts.

I’m going to teach you the unique equation that you can start using right now to stop these negative thoughts from suppressing your life. Stay with me, it might change your life forever.

It’s annoying to have a wonderful moment ruined by a negative thought.

You know when you’re having a good time and you’re completely in the moment. Not necessarily a life changing moment, but just good positive vibes.

Then that negative thought creeps into your mind and says ‘I’m not going let you have this moment’.

These negative thoughts are something I call ‘Positive Emotion Suppressors’. Why? Because they suppress so many aspects of life, take a look…

Out with friends… ‘I’m not going let you have this moment’.

Spending the day with your child… ‘I’m not going let you have this moment’

Having a good day at work… ‘I’m not going let you have this moment’.

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Having a meal with your family… ‘I’m not going let you have this moment’

It takes the moment away. Your heart sinks and you have that rush of adrenalin and you’re suddenly not in the moment anymore. Instead you’re stuck in spiral of negative thoughts.

So, I’m going to teach the fool proof equation to stopping this and it’s probably not what you’re expecting.

This information is so valuable as it is the bridge between you enjoying these moments and breaking free from Positive Emotion Suppressors. When you think about it, that’s what life actually is… Being in the moment. When you’re not in the moment and focusing on negative thoughts, you’re not really living your life. This leaves you open to things like depression, anxiety and stress.

Before everything else, know where your negative thoughts come from.

When I say negative thought, I don’t just mean something negative that pops in your head for a few seconds. I’m talking about an uncontrollable obsessive negative thought that clouds everything and stops you taking in the moment.

This is created by 2 factors. It’s not just about psychology, but biology as well.

Let me explain…

Factor 1: A ‘Negative Hormone Harmony’

This might sound complicated and sciencey. So let’s keep it simple. Imagine you have a bucket in your body. This bucket’s for stress hormones. If this bucket is too full, it starts to effect how well your body and mind function. It effects how well feel-good neurotransmitters work like serotonin (these are chemical messengers responsible for positive mood and emotion), this makes you more likely to obsess over negative thoughts and makes it harder to feel positive emotions.

Factor 2: ‘Negative Automatic Thought Response’

This is when a negative thought pops in your head and your automatic response is to not be able to rationalise it out. This means the thought stays and continues to be a problem, creating a negative cycle.

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So there you have it. When your body is biologically set to think negatively and your automatic thoughts are negative, you have a problem. Therefore allowing Positive Emotion Suppressors to take over. It’s harder to feel positive emotions.

But, now you know the issue, you just need to know how to reverse it.

So this is the equation I’ve been talking about…

Positive Lifestyle Triggers + Positive Mindset Triggers = Decreased Negative Thoughts

So how does this equation work?

Well there are 2 parts to it…

Part 1: Create a ‘Positive Hormone Harmony’ with ‘Positive Lifestyle Triggers’

You probably have a big question—What’s a ‘Positive Lifestyle Trigger’?

Good question. Let’s get to it…

This is a small lifestyle change that results in reduced stress hormones and an improved Hormone Harmony. Therefore reducing the chance of you having negative thoughts, before you have them.

Here are 2 you can try…

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Spend 10-20 minutes doing ‘Flexible Exercise’ each day.

This is different from traditional exercise, which can actually increase stress hormones. Instead Flexible Exercise is designed in a way that allows the body to easily adapt to the stress of exercise, therefore reducing stress hormones in the body. Try doing 10 minutes of Flexible Exercise as soon as you get up every day. Learn how to perform these flexible exercise workout. [1]

There is such thing called ‘negative food’ that you should avoid eating.

These are foods that trigger high levels of stress hormones in the body. This Lifestyle Trigger is very effective, as it’s very simple. Just cut these foods from your diet and get the benefit. Start by cutting out processed foods and meals with a high glycemic load. Here is more about where these foods are hidden.

These lifestyle triggers help to adjust your Hormone Harmony, so biologically, you’re less likely to have negative thoughts.

Part 2: Creating an ‘Optimal Mindset’ with ‘Positive Mindset Triggers’

Positive Mindset Triggers are to break the pattern of automatically thinking negatively if a negative thought pops in your head.

Here are 2 you can try…

Be mindful and stay away from any negative thoughts.

There are many techniques and approaches to Mindfulness, but they all help you to be in the moment and help to distract from your Negative Thought Cycles.[2]

Give yourself positive self talks to clear your mind.

This helps you rationalise your thoughts. You could start by simply writing down some positive phrases that give you a positive outlook. Then say them to yourself when the negative thoughts come into your head.[3]

Start trying this equation to bring more positive emotions to your life.

So there you have it.

Use Lifestyle Triggers to improve your Hormone Harmony to decrease the chance of negative thoughts happening.

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Use Positive Mindset Triggers to improve the way you deal with the negative thought if it does happen.

And that’s how the equation works.

If this has made sense to you, don’t just ignore it, give it a go. You’re probably experiencing some ‘Motivational Energy’, this is how I explain that light bulb moment when something makes sense and you get a burst of motivation. But this motivation doesn’t last long. So what’s important is what you do right now to commit your self.

So have a think. Jot down in your diary how you could fit some Lifestyle Triggers and Positive Mind set Triggers in your daily routine.[4]

It takes time to get rid of negativity, but it’ll worth it.

It’s very important to reduce Positive Emotion Suppressors as it let’s you experience life free from negativity. It’s important for your mental health. It can help relieve or prevent things like depression, anxiety and stress. When you don’t allow any negativity to enter your life, you’ll brighten up and live a healthier life.

Take it one step at a time, and start from the smallest things in life. You can do it!

Featured photo credit: Stocksnap via stocksnap.io

Reference

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Ben Jones

Fitness Coordinator

We Feel Empty Because Our Bodies Aren’t Evolved to Cope With the Current Lifestyle How Not to Let Negative Thoughts Trump the Positive Vibes The 20-Minute Morning Routine That Relieves Anxiety The 10-Minute Daily “Lifestyle Trigger” That Relieves Anxiety and Depression 2 Major Flaws in Your Diet That Cause Stress and Anxiety

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Last Updated on October 20, 2020

Can People Change When Changing Is So Difficult?

Can People Change When Changing Is So Difficult?

Hope is not a strategy when it comes to change. Commitment is what is needed to make real change happen. Can people change? Absolutely, but exchanging your excuses for commitment is necessary to get started.

Human nature leans toward habits, which can become ingrained over the years, but that doesn’t mean habits can be undone.

The good news is that your personality and behaviors can be changed, but it is up to you. Below are some tips to help you get started with change.

1. Figure out What You Need to Change

If you’re reading this, you’re probably already aware of something you would like to change. That’s great! The first step toward change is acknowledging that you have something you need to change.

Look at the repeated problems in your life, the issues that seem to come up time and time again. Do you keep gravitating toward the wrong relationships, but you blame the people you are choosing, rather than looking at your problem in the selection process?

Do you jump from one job to another, yet blame co-workers and bosses, rather than look at what you may be doing to cause problems and dissatisfaction on the job?

We are creatures of habit, so look at the negative patterns in your life. Then, look inside to see what’s causing these repeated life problems to occur. If you can’t figure it out on your own, consider going to a counselor for better understanding. Once you recognize the area that requires change, you can move to the next step.

2. Believe That Change Is Indeed Possible

There are people out there who believe that personality is unchangeable. When confronted with their problem, such as constant negativity, they lash back with “that’s just who I am.” It may be who you are, but does it need to be?

Change in personality and behaviors is possible. Nobody stays the same from one year to the next, let alone across a decade, so why not move change in the direction that is best for you? Be proactive about the change you want in your life, including the belief that change can occur.

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Look for success stories and people who have changed and done what you so deeply desire to do. Seeing that others have been where you have are and have accomplished the change you desire will help you in your process to accomplish that change.

3. List the Benefits of This Change

In order for people to change, they need to buy into the premise that the change is necessary for their betterment. For example, maybe your goal is to be more productive at work. There are many benefits that could come from this, including:

  • Getting more done in a shorter amount of time.
  • Having more time for your family.
  • Getting a promotion
  • Being liked and appreciated by your boss.
  • Being part of the success of the company.

One of the best ways to help yourself stick to the commitment of change is to make a list of the benefits that the change will bring in your life. Make one list of the benefits for your life and another for your loved ones. Recognizing the full spectrum of benefits, including how your change will affect those closest to you, will help you stick with the process of change.

When you have moments of weakness, or fail on a particular day or time, then getting back on track becomes easier when you review your list on a regular basis. Posting your “benefits of change” list somewhere where you see it often, such as a bathroom mirror, will help you be reminded of why you are doing what you are doing.

4. Make a Real Commitment to Change

Make a commitment to the time frame needed for the change to happen. If you want to lose 50 lbs., then set out a realistic plan of a few pounds per week and a timeline that reflects those goals.

It will take you a lot longer than a month, but setting realistic goals will help you stick to your commitment. Change happens one day at a time. It is not immediate, but over the course of time because of your dedication and commitment to the process.

It also helps if you make your goals SMART: Specific, Measurable, Attainable, Relevant and Time-bound.[1]

People can change using SMART goals

    An example of this would be a person who wants to become an active runner so they can tackle a half marathon. The first step would be to research what other people have done for training plans to achieve this goal.

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    Runners World lays out specifics for a beginner to train for a half marathon: “Target the Long Run: Every other week, increase your long run by 1.5 miles until you’re run/walking 13 to 14 miles. On alternate weeks, keep your long run to no longer than three miles. Your longest long run should fall two weeks before your half-marathon. Plan to take about 15 weeks to prepare for the big day.”[2]

    These kinds of specificities will help you create a personalized plan that is achievable and time-bound.

    You can learn more about writing SMART goals here.

    5. Create a Plan of Attack

    You need a set of steps outlined to succeed. This is why 12-step programs are so successful. You can’t simply walk into a meeting and be cured and changed. You need to mentally process the change in order for the change to be lasting and effective.

    Create a plan for your change. Be realistic and investigate what other people have done to change.

    For example, if you are dealing with anxiety and want to change that, then seek out therapy methods to address your problem. Stick with the therapy plan until your change process is complete. Simply hoping the anxiety will someday go away is not a plan.

    6. Commit to Action

    It is wonderful to set a goal for change and to write it down, but if you don’t act, then your mental commitment means nothing. There is no actual commitment unless action follows. To best kick start our change, the key is to act now[3].

    For example, if you committed to lose 50lbs, then now is the time to go join a gym, hire a trainer, and walk into a weight loss clinic to get support. We can make up our mind to be determined to change, but if action does not follow soon thereafter, then you will likely fail.

    If you wait until later that week, you will get caught up in doing your daily routine, things for works, taking care of others, or whatever it may be; there will be distractions that will derail you from taking action later. There is no better time to take action than when you make the decision to change.

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    For example, if you decide you want to finally write that book that is in your mind, but you don’t have a working laptop, then go and get a laptop today. Then, set aside an hour each day after work (and on your calendar) so that you can write. Instead of going out with friends after work, you are committing to achieve this goal, and you have time set aside to make that goal happen.

    7. Find a Support System

    When people want to change, finding a support system is key. A great way to find support is through group therapy or support groups. If you have a substance abuse issue, for example, you can find groups that specialize is supporting you through recovery and change.

    If you prefer to find support in the comfort of your own home, then you can look for online support forums and Facebook groups that deal with whatever change you are looking to pursue.

    Your ability to be successful in change is dependent on your ability to dive in; support systems help you with the initial dive and staying committed thereafter. and will help you stay committed to the process. Don’t underestimate the power you have by partnering with others who are seeking the same change.

    8. Get Uncomfortable

    Change should be uncomfortable. You are entering new territory and stepping out of your comfort zone. Your mind and past habits will be resistant to the change, as it is uncomfortable and difficult.

    If you give up because of the discomfort, then you are destined to fail in your pursuit of change. Embrace the discomfort associated with change and recognize that it puts you one step closer to accomplishing your goals.

    9. Stick to the Plan

    When people decide to change, sticking to it is difficult. If you get derailed from your plan, don’t berate yourself. Instead, allow yourself some margin of error and then get back on track.

    You can’t expect to go on a diet without splurging sometimes. The key is “sometimes.” The sooner you get back on track, the more successful you will be in accomplishing your change goals.

    Other researchers on the topic of change believe this process is about dedication and commitment to the change desired in our day to day lives, as Douglas LaBier from the Huffington Post so aptly stated:[4]

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    “Change occurs from awareness of what aspects of our personality we want to develop, and working hard to “practice” them in daily life.”

    Here are some tips on sticking to a plan:

    Engage in Self-Reflection

    Reflect on things that have derailed you in the past and problem solve them before they happen.

    Jot down those things that tend to get you off track. Now, list ways to combat the derailments before they happen. For example, if you are wanting to lose weight but you work late hours, then commit to morning workouts.

    If you know that in the past you would continually hit the snooze button and subsequently miss the workouts, then hire a trainer for early morning workouts. You are less likely to miss your workout if you have real money attached to it and someone counting on you to show up. You could also schedule morning workouts with a friend, so you know there is someone showing up and you don’t want to let them down.

    Brainstorm solutions for your past derailments so that this time around you are ready to stick to the plan and the commitment you have made to change.

    Define Your Commitment

    Commitment is a daily mental and physical plight when it comes to change. If your commitment is to lose weight, then be specific about how you are going to achieve your change. For example, you decide you are going to stick to 1,800 calories a day and a 1-hour workout every day.

    Then, write those goals down and chart your daily progress. Hold yourself accountable.

    Final Thoughts

    Can people change? Hopefully, by now, you believe that they can. If you have a sense of commitment and persistence, change is possible with any life experience.

    Start small, create specific goals, and don’t wait to get started. You’ll be amazed how far change will take you.

    More on How to Make Changes in Your Life

    Featured photo credit: Jurica Koletić via unsplash.com

    Reference

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