Advertising
Advertising

Last Updated on January 12, 2021

7 Powerful Ways to Stop Negative Thinking

7 Powerful Ways to Stop Negative Thinking

Negative thinking is a much more common problem than you may think. Many of us experience them every single day. That’s why it’s important to understand what they are, where they come from, and how you can overcome them.

Negative thoughts are the thoughts we have that essentially cause us to adopt pessimistic points of view. Negative thinking leads us to focus on the worst aspects or possible outcomes of a given situation instead of the positives. This negative thinking can cause us to experience a great deal of stress, worry, and sadness as long as we continue to adopt these thought patterns.

Here are a few examples of some common negative thought patterns:

I won’t attempt to chase my dreams because I know only a few people make it. I’m not going to be one of those people, so why even bother trying.

I would love to take on a new role at work, but will I even be able to handle that? If I try and fail, people may only see me as a failure. This could make my life at work more difficult and less satisfying.

I wish I could give presentations like that person. But I’m just not good at public speaking and it scares me. I guess it just wasn’t written in the stars for me. It’s not one of my skills and I can’t get over my fear.

If you can relate to any of these thoughts, then this article might just be exactly what you’re looking for.

What Causes Negative Thinking?

Negative thinking is mainly a result of fear.

Nobody likes feeling afraid, and very few of us enjoy facing our fears. But fear is the source of our negative thinking. Fear paralyzes us and prevents us from pursuing the things we truly want in life as we attempt to avoid negative outcomes.

For many, a big one is fear of the unknown. When we don’t know, or we can’t predict an outcome of a situation, we choose to play it safe. This often leads us to adopt a pessimistic point of view.

Though this negative thinking may allow us to avoid our fears, such as preventing us from ever having to get up on a stage and give a speech, it will prevent us from reaching our full potential. In the long-term, this often leads to greater dissatisfaction and more regret than adopting a more optimistic point of view and taking a risk pursuing more positive thoughts.

Advertising

This is why it’s so important to become aware of what scares us and prevent it from negatively impacting our minds in this manner.

So, are there any common negative thoughts people have? This is a difficult concept because each and every one of us is unique. This means one situation that may cause an individual to engage in negative thinking may actually trigger a different person to adopt a positive thought approach.

For example, consider we have two people. One has spent their entire life training to be an athlete and never studied a day in their life, while the other individual has spent their entire life studying and has never once exercised.

If we were to have these two compete in an athletic event, who do you think would be more likely to adopt a positive pattern of thinking? Likewise, if we were to have these two compete in a trivia event, who might then be more likely to adopt a positive thought pattern?

My point here is that what causes negative thinking in anybody is subjective. It’s going to vary.

That being said, there are some common fears, so here are some of the most common negative thoughts:

I’m not good enough to achieve that goal so I guess there’s no point in even trying. Besides, if I try and fail then people might think I’m a failure.

I couldn’t possibly be as good as him/her at that, they’re so naturally talented. Even if I worked hard I won’t get that good. Unfortunately, I don’t have what it takes.

I wish I was as good looking as those movie stars and models. Then people would like me and I would be super popular.

How to Stop Negative Thinking

Finding ways to challenge negative thinking isn’t easy, nor is it simple. It takes careful planning, patience, and a good amount of effort to truly master your mindset. However, finding ways that enable you to overcome your negative thinking is truly satisfying.

Funnily enough, as we attempt to overcome our negative thought patterns, negative thinking itself can impede our progress. Again, we need to be patient and retain a positive mindset. Life developing any skill, this will take time and practice.

Advertising

The first step to overcoming negative thinking is understanding your thoughts, what triggers negative thinking for you — Is it a person, a place, a certain experience? Take note of them. These insights will allow us to recognize negative thought patterns in our lives.

The next step is to begin establishing a plan that will help you to combat your negative thinking in these circumstances. Once you’ve created a plan that you think will work for you, it’s time to try it out.

Then, it’ll just be an ongoing process of tweaking this plan as you move forward to figure out which strategies best help you overcome your negative thinking.

Here’re 7 powerful ways you should start trying:

1. Don’t Try to Stop Your Negative Thoughts Altogether

I’m sure you’ve heard the saying that what you focus on becomes your reality. This is the idea behind my next point.

If you spend most of your time thinking about how to stop your negative thoughts all the time, what do you think your focus will be on? Your thoughts will always be on your negative thoughts of course! This will only increase your anxiety and make you feel worse.

The more you focus on your negative thinking, the more likely it is to have an influence on you and your daily functioning. Your goal, thus, shouldn’t be to eliminate your negative thoughts completely, but to be able to recognize them more efficiently so that you can combat them when they do arise!

Simply saying you won’t ever have a negative thought won’t help you overcome your negative thinking. It can only ever serve you as a short-term strategy. This is because regardless of how hard you try, you are at some point going to have negative thoughts. And if you haven’t taken the time to develop your systems for overcoming that negative thinking, then it will begin to take over you.

2. Understand Your Thinking Styles

If you can understand your thoughts, it’s possible to begin controlling the outcomes that they are having on you.

So take a moment to assess how you think right now. Do you tend to be optimistic or do you tend to adopt a more negative point of view? Do you approach situations positively or negatively? These are the types of questions you can ask yourself to help shine some light on your thinking styles.

If you’ve determined that you’ve got a negative approach to your thinking style, think about why that might be. Do you tend to adopt negative thoughts in certain situations over others? Is there a particular event, situation, person, or place that triggers negative thinking for you consistently?

Advertising

Once you’ve identified the source of your negative thinking, the next step is to begin putting a plan in place to tackle the issue!

3. Challenge Your Negative Thoughts

After you’ve identified your common negative thoughts, try to find ways that you can begin to challenge them.

Ask yourself whether the thoughts you’re having are realistic. Are they true depictions of the situation? Or, are your fears and negative approaches causing your negative thoughts to be exaggerated?

Would you support the thought if someone else had it? For example, if your closest friend said that they would never be good enough to get that next promotion, would you support that thinking? Or, would you step in and remind them how great they are?

Start using these strategies for your own thinking as well. Don’t give your negative thoughts a free-pass.

4. Release Your Judgment

It’s just the reality of being a human that we all make assumptions, have biases, and make judgments of others based on our experiences. It’s one of the foundations for phenomena like stereotyping and discrimination. But this comparing of ourselves to others can also serve as a method through which we put ourselves down.

When we set goals for ourselves, we tend to look at people who have already accomplished those goals. We look and think about how much better they are than us. Why they were able to achieve that goal and why we never will be able to. These negative thoughts rush in and drag us down.

So try to let go of these types of judgments where you compare yourself to others. You’ll feel free when you finally achieve this.

The best way I’ve found to do this is to begin reflecting more consciously on your thinking. Recognize where this negative thinking stems from within you, what stereotypes, assumptions, and biases you are allowing to generate these negative thoughts in your life. Then find ways to alter this line of thinking.

5. Learn How to Cope with Criticism

Though there is absolutely nothing wrong with standing up and defending yourself in certain situations, we can all work on being better receivers of criticisms, especially when these are serving constructive purposes.

Lots of negative thinking can occur when someone criticises us. We begin to focus only on the negative things they said. We make up reasons as to why we aren’t good enough. This is something that can easily be avoided by learning how to cope with criticism.

Advertising

One of the ways that I have been able to do this is by looking at criticisms as opportunities rather than shortcomings. If someone says my writing lacks emotion, that doesn’t mean I’m a bad writer, it simply means I need to focus on this aspect of my writing to further develop it. This criticism has provided me with the opportunity to become a better writer.

If you want some tips on how to do this, check out this article: Why a Criticism Is Better Than a Compliment

6. Focus on Your Strengths

I’m sure if you reflect for a moment on the comments you remember people making about you, the majority are negative. This is because as humans, we tend to focus on the negatives and overlook the positives in our life. We dwell on our mistakes and shortcomings while brushing aside our successes and positive traits.

So try to shift your focus. This can go a long way to helping you overcome your negative thinking. The more you shift the focus of your mentality to positive things in your life, the easier it is going to be for you to think and act positively![1]

Try writing out a few positive things about yourself right now as an exercise. Then next time when you find yourself thinking negatively about yourself, either pull these positive statements out or write out a few new ones!

If you think that you might need some help with that, take a look at this article: How to Become Successful 10 Times Easier: Don’t Focus on Improving Your Faults

7. Seek Professional Support When Needed

The final thing I will mention about negative thinking is that you should never, at any point, feel the need to take it on all by yourself.

If your negative thinking at any point becomes overwhelming or begins to interfere with your daily activities, recognize that you may need help to conquer it. Don’t hesitate to reach out for support if you ever feel you need it. There are tons of people who are willing and eager to help you.

These supports change lives. So if you feel that you might benefit from them, make sure you take advantage of them!

Final Thoughts

Negative thinking is nothing that anyone should be continually subjected to. You deserve to be happy.

Understanding the root of negative thinking is the first step to overcoming it. So make use of the strategies mentioned above and stop letting these thoughts hold you back from moving forward!

More on Positive Thinking

Featured photo credit: Bonnie Kittle via unsplash.com

Reference

More by this author

Mark Lynch

Featured Life-Balance, & Personal Development Author

How to Make Plans for Success (7 Pandemic-Proof Steps) 13 Essential Personal Qualities for a Successful Life How To Bounce Back From a Failure At Work 20 All-Time Best Motivational Books to Inspire You 6 Keys to Achieving Great Success in Life

Trending in Positive Thinking

1 11 Positive Thoughts for Your Everyday Motivation 2 How to Practice Positive Thinking And Change Your Life 3 11 Tips for Maintaining a Positive Attitude Every Day 4 How To Be an Optimistic Person When the Odds Are Against You 5 What Is Positive Thinking and How to Always Think Positive

Read Next

Advertising
Advertising
Advertising

Last Updated on April 19, 2021

11 Positive Thoughts for Your Everyday Motivation

11 Positive Thoughts for Your Everyday Motivation

The power of positive thoughts cannot be denied, even though sometimes it can seem a little like a cliché when you hear people talking about it. Well, I’m here to tell you that cliché or not, the mental and physical benefits of thinking positively are a proven way to give you more confidence, improve your self-esteem, give you motivation, and generally put you in a better mood. Thinking of at least one positive thought every day can have significant benefits for you.

Some scientific studies even suggest that thinking positively can reduce the likelihood of health conditions, like depression, hypertension, and a variety of other stress-related disorders.

This sounds amazing, but what does it really mean to think positively?

Positive thinking isn’t about finding your inner smile. Many people rarely have what they would consider joyous inner thoughts but that doesn’t mean they can’t be content with themselves and their life.

Positive thinking (thinking of positive thoughts every day) is more about finding the positive imagery in your life and viewing things through more optimistic eyes, especially if you’ve got yourself into a rut of seeing things negatively.

The biggest problem with positive thoughts is that they wear off quickly and things like rejection, negative experiences, setbacks, and heartbreak can soon put you into a downward spiral that gets you back into that negative funk you hate.

And, let’s be honest, being in a negative funk is a sure-fire way to strip your motivation and leave you unable to perform at the levels you know you can. If you’re looking for an instant way to boost your motivation, join the free Fast-Track Class – Activate Your Motivation. It’s a free intensive session that can help you identify your inner drive and build a sustinable motivation engine. You can sign up for the free session here.

So, how do you keep yourself positive in a world that seems hell-bent on bringing you down? Well, with the right routine of positive thoughts you can ensure that you wake up every day feeling motivated and looking forward to everything life has to throw at you.

Advertising

Here are some tips so you can start thinking of positive thoughts every day.

1. Be Thankful You Woke up This Morning

Not to start on a morbid note, but you woke up this morning. Some people didn’t. Don’t think of it is as a depressing morality tale, just use it to remember that you’ve won the greatest gift life has to offer – you’re alive.

It’s so easy to dwell on the negative aspects of our lives, but we always seem to miss the most obvious positive thing we have – life itself. Take a deep breath, look outside your window, and marvel at the world around you.

2. You Don’t Have to Listen to Haters

There’s no doubt that some people are really mean-spirited individuals who will love to ruin your day. Well, I’m here to tell you they can’t. Not if you don’t let them.

Ignore the haters. Dismiss their bile for what it is – vicious comments of unfulfilled people. Remind yourself that you are above them and nothing they say will bring you down.

3. Don’t Compare Yourself to Others

I know, I know. It’s easy to say, “Don’t compare yourself with anybody else.” But at the end of the day, we all have envious thoughts when we see somebody we perceive to be more successful than we are.

But think about it, are they really better than you and even if they are, does it even matter? By spending time being jealous you are wasting time on negative thoughts that could be spent pursuing something that makes you happy.

4. You Must Take a Chance

It’s easy to shy away from something that is high risk and high reward out of fear of being labeled a loser.

Advertising

Have you ever noticed that doing so actually makes you feel worse than if you’d just taken the risk in the first place? We know that rejection feels bad and failure can weigh heavily, but regret is a far stronger emotion over time.

Don’t hesitate if you have the chance. Go for it and tell yourself that if you fail, it’s no big deal. At least you tried.

Perhaps the perfect example of this approach is David Goggins. We all have a lot to learn from the inspirational David Goggins story and his priceless sayings.[1]

Goggins, considered by many to be ‘the toughest man alive’, is a retired Navy SEAL and the only person ever to complete SEAL training, the U.S. Army Ranger School, and Air Force Tactical Air Controller training. He’s also one of the world’s top endurance athletes and held the Guinness World Record for pull-ups, completing 4,030 in 17 hours.

He sounds like a ‘naturally gifted badass person’ right? But in his book, he reveals that he was actually ‘The weakest man in the world’, in his own words.

Overcoming obesity, poverty, racism, learning disabilities, abusive violent father, he came through the other side, inspiring people to embrace suffering and struggle, to find their greatness and inner peace. He took the slim chances he had and changed his life completely.

5. Accept That Things End

Even the best things in life end eventually, so don’t worry about them. Don’t fret about how the good times are about to stop, just enjoy them while they last. And when they do finally end, be happy in the knowledge that something else just as good will come along.

6. Don’t Judge Others

This ties in with point number 2 above – you won’t like it if others judge you so don’t judge them. We know it can be difficult to refrain from labeling other people, but doing so is a sure-fire way to start descending into a negative thought spiral.

Advertising

We all live in a world where passing judgment is tolerated, but not only is accepting people a great way to make others feel better, it’s also a fantastic way to foster positive thoughts within ourselves.

7. Don’t do Things for Others That Make You Unhappy

We all want to make other people happy, right? But what if the things that other people want us to do makes us unhappy?

If you’re doing something just for the satisfaction of others, don’t. Stop it right now. Your happiness and your time should never be sacrificed for the satisfaction of someone else. You won’t be able to think of positive thoughts every day if you are unhappy in the first place.

8. Don’t Like Your Job? Then Quit.

Okay, that’s a little dramatic, but nothing is more certain to drain your happiness levels quicker than a job that you hate. If you spend your evenings and days off dreading returning to the office, then start to do something about it.

We’re not talking about jeopardizing your livelihood by quitting (although the dramatic heading for this point certainly suggests so). What we mean is start to make plans and formulize an exit strategy. Nothing promotes positive thoughts more than a plan that removes something negative from your life.

Start simple by saving up funds to make the change and circulating your CV. The first step may seem difficult, but the sense of relief it gives will improve your thought patterns immeasurably.

It might be scary to start over at someplace new and going through a screening process that might be tedious, but once you understand that selling yourself can be easier than you think, you are halfway through.[2]

9. Take Control of Your Mornings

How you begin the day will set the tone for how the rest of it will go. Getting up in a panicked state is a very efficient way to kick start a negative emotional spiral. Get up bright and early, and give yourself time to prepare for the day.

Advertising

Though some of the mind-boggling thoughts you are having when waking up can be positive for you and even mean more than you imagine, it’s better to set up a fixed positive mental routine.

Think about the positive aspects of your life and tell yourself things like, “Today is going to be a good day” or “I’ll be amazing today.” Yeah, I know this sounds cheesy, but positive words instill positive thoughts.

10. Focus on the Good Things in Your Life No Matter How Small

You’re going to hit obstacles during the day. Things don’t generally run perfectly all the time. The trick is that when you encounter a challenge, don’t dwell on it and choose to focus on the positives you can find no matter how small they may seem.

If you get stuck in a traffic jam, don’t fret about how it is slowing you down. Take positivity in the fact that you have extra time to listen to the radio station you have been enjoying. If you head to your local store and it’s out of the ingredients you need for your dinner party, buy something else and create a different food masterpiece.

Focussing on good things is a great way to gain positive momentum in your life. The huge power of momentum is that even a series of very small things can accumulate to massive results – with the aid of momentum.

11. Look at the Funny Side

Even dark situations can have a humorous side if you look at them the right way. When in a dark or trying situation, remind yourself that what is happening to you will probably make a great story in the future and may even be passed on as a joke. Look for the funny side and laugh.

Final Thoughts

We all know that positive thoughts can be incredibly motivational but in modern life, it can be difficult to stay uplifted when the world around you seems determined to bring you down. By following some of the tips in our guide above, you could harness the power of positive thinking and find yourself starting every day motivated. So, start thinking of positive thoughts every day!

More Tips to Start Thinking of Positive Thoughts Every Day

Featured photo credit: Jacob Townsend via unsplash.com

Reference

[1] Vision, Belief, Change: Best David Goggins Quotes
[2] Vision, Belief, Change: Is Selling Yourself Easier Than You Thought?

Read Next