5 Ways to Shift Negative Thinking [Transcript]
Every day can be a struggle to get ahold of our thoughts. Our minds can race, causing us to feel anxious, depressed, and overwhelmed. We are told to just think positively and we will feel better, but our negative thoughts have a hold on us and they are a hard habit to break. Here are five ways that you can shift your negative thinking.
Accept your negative thoughts
Accept that negative thoughts are part of your experience. It is just how the mind works and we can’t get rid of negative thinking. By knowing this, we can learn to practice recognizing our negative thoughts, observing them, and letting them go. This will allow us to stop pressuring ourselves to release all the negative thoughts and gives us the freedom to choose positive thinking.
Change your words, change your life
Words are very powerful. When we are mindful about the words that we choose to think and speak, it will create a bigger impact on our ability to create what we want to have. Many people often talk about what they don’t want, what they cannot do, and what they should have done. This negative way of thinking only creates more of the same. So, what you can do is reframe those negative thoughts into more affirmative statements. For example, instead of saying “I cannot be late,” say “I choose to be on time.”
Choose positive thoughts
Research shows that it takes three positive thoughts to undo one negative thought. This means that, when we recognize a negative thought, we have to replace it with three positive ones. For example, if you are thinking “I’m a bad person,” you have to stop and think, “I’m magnificent, I’m powerful and can do this, and I am worthy.” Remember, that’s three positive thoughts for every one negative thought.
Pick a motto
Pick a keyword or a phrase as a motto to focus on. Our intention has power so, if we choose a keyword or phrase to focus on, this will give us direction when we start to have a negative tailspin. I like to use the word “gentle” when I’m starting to feel angry or upset. This allows me to focus on the way that I want to be, instead of letting all the negative thoughts take over. I invite you to find a word that fits your personality, so you can use it to shift your focus when you are experiencing negative thinking.
Write it down, journal for success
When you’re having a negative thought, take a pen and a piece of paper and write it down. This releases the energy of the negative thought and gives your brain space to focus on what it is that you want. I invite you to focus more on the solution, instead of negative thinking. Also, at the end of the day, write down three things that you have done well. By focusing our minds on the positive, we can see a brighter outlook and build the habit of positive thinking.
I hope these steps have stirred your thinking process and will help you to move forward in creating the positive life that you desire. Feel free to leave a comment below.
What are some of the strategies you use to shift your negative thinking?
Please share them below!
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6 comments
Such an important topic to discuss. So many people get trapped in the cycle of negative thinking without even realizing it. These tips are so helpful for breaking that cycle. Great video!
I agree that being mindful of the words that we choose is both very challenging but also can make all the difference in the world. It takes a lot of practice to reframe negative thoughts into more positive ones, but if you try practicing this once or twice a day, eventually you’ll be pro! Have a therapist or loved one help you out and keep you responsible for trying more positive thinking!
I love the idea of choosing a motto to focus on. I find that having a motto can be almost instantaneously soothing and also interrupts the negative thinking process to make more room for reframing to take place! Great job!
These are great strategies for shifting negative thinking – and understanding neuroplasticity (the ability of your brain to reorganize itself, both physically and functionally, throughout your life due to your environment, behavior, thinking, and emotions) makes this extra exciting! When practiced regularly for a period of time, these techniques will create very real changes in your brain – I find this very exciting!
I find the idea of picking three things to be proud of at the end of the day to be very helpful. Rather than ruminating on stressful moments and to-do lists while you lay awake in bed, think about what you can be proud of yourself for! I am definitely going to try that. Great video!
I appreciate the reminder to acknowledge ‘negative thoughts’ as normal rather than wrong. We all have them so what can we do with them? It’s helpful to consider and recognize the benefit of reframing negative thoughts into proactive statements.