Negative thoughts can bring you down and prevent you from getting the most out of life. But you can learn to change your thinking patterns.<\/p>\n\n\n\n
Research shows that, for our safety, we are evolutionarily wired to pay more attention to negative things. When we are in a good mood, we are usually able to balance the good and the bad. But if we are already feeling down, our tendency to focus on the negative becomes more pronounced.<\/p>\n\n\n\n
Healthy thinking doesn\u2019t mean pushing away negative thoughts; bad things happen, and there\u2019s no point in seeing the world through rose-colored glasses. It means adopting a balanced perspective\u2014something that can easily be lost, especially when we feel anxious or down.<\/p>\n\n\n\n
Negative and distorted thinking patterns can become a habit that is hard to break. But if you recognize some of your common mental traps and learn to challenge your thinking, you can develop a more realistic outlook on life.<\/p>\n\n\n\n
We can all fall victim to negative thinking patterns, but if you suffer from anxiety, stress, depression, or low self-esteem, these ways of thinking occur more frequently.<\/p>\n\n\n\n
Balancing negative thoughts requires practice, so it\u2019s best to start by writing them down. Once you gain experience, it becomes easier to do it mentally.<\/p>\n\n\n\n
Here are the most common traps of the human mind. How many of them do you recognize in yourself?<\/p>\n\n\n\n
Overgeneralization<\/strong><\/em> \u2013 when something bad happens, you assume it will always be that way. (\u201cI completely failed in this relationship. I will never be happy with anyone.\u201d)<\/p>\n\n\n\n Jumping to conclusions<\/strong> <\/em>\u2013 you see disaster at every turn. (\u201cI have a terrible headache. I\u2019m sure it\u2019s a brain tumor.\u201d)<\/p>\n\n\n\n Mental filter<\/strong><\/em> \u2013 you focus on one thing that went wrong, ignoring everything that went well\u2014or you argue that the good things don\u2019t count. (\u201cI did well, but it was obviously just luck.\u201d)<\/p>\n\n\n\n Black and white thinking <\/strong><\/em>\u2013 there is no middle ground for you. If things aren\u2019t perfect, it\u2019s a disaster. (\u201cI messed up one thing \u2013 the whole project is meaningless.\u201d)<\/p>\n\n\n\n Mind reading<\/strong><\/em> \u2013 you assume what others think about you without checking if it\u2019s actually true. (\u201cI know she doesn\u2019t like me.\u201d)<\/p>\n\n\n\n Fortune-telling<\/strong> <\/em>\u2013 You always predict that things will turn out badly. (\u201cI know I will fail the job interview.\u201d<\/p>\n\n\n\n Emotional reasoning<\/strong><\/em> \u2013 You see your feelings as facts. (\u201cI\u2019m afraid of flying. Therefore, this plane will crash.\u201d)<\/p>\n\n\n\n Illusion of control<\/strong> <\/em>\u2013 You feel personally responsible for the pain and happiness of everyone around you, or you believe that your own happiness depends entirely on others. (\u201cIt\u2019s my fault that she\u2019s not happy,\u201d \u201cI can\u2019t be happy on my own.\u201d)<\/p>\n\n\n\n Labeling<\/strong><\/em> \u2013 You make a global judgment about yourself or others based on individual mistakes, flaws, or behaviors. (\u201cI handled that so badly. I\u2019m a complete loser.\u201d)<\/p>\n\n\n\n „Should\u201d statements<\/em><\/strong> \u2013 You have rigid demands about how things \u201cshould\u201d be. You criticize yourself or get upset if it doesn\u2019t happen. (\u201cHe should know how I feel.\u201d \u201cI should have a relationship to be happy.\u201d)<\/p>\n\n\n\n Blaming<\/strong><\/em> \u2013 You entirely blame yourself or someone else for a situation that actually involves many factors beyond your\/their control. (\u201cI failed the test because the teacher didn\u2019t like me.\u201d \u201cThe project failed because I\u2019m incompetent.\u201d)<\/p>\n\n\n\n Now, having seen how your mind can mislead you, here\u2019s how to free yourself from these negative thoughts and thinking patterns.<\/p>\n\n\n\n Sometimes these thinking errors become so automatic that we don\u2019t even notice them. Try keeping a journal of negative thoughts. Every time you feel upset or anxious, or notice that you have unpleasant or disturbing thoughts, write down the following, using the example to guide you.<\/p>\n\n\n\n Once you\u2019ve written everything in your thought journal, read it over and see if you\u2019re falling into any of the common thinking errors listed above.<\/p>\n\n\n\n The next step is to challenge your negative thoughts<\/a> Remember, they are just opinions, not facts. Take a step back and think of yourself as a detective of the mind. You\u2019re gathering evidence for and against your thoughts so you can determine the facts and adopt a more balanced perspective. Ask yourself:<\/p>\n\n\n\n To return to our example, you might ask yourself:<\/p>\n\n\n\n Once you\u2019ve gathered the evidence, use it to write a more balanced statement alongside your initial thought. Remember that balanced doesn\u2019t necessarily mean positive, just rational.<\/strong> In our example, this might read: \u201cIt\u2019s very likely that my friend didn\u2019t see me, so I\u2019ll call her tonight to check.\u201d<\/em><\/p>\n\n\n\n Now, pay attention to how you feel. If you still feel upset, rate the intensity of your emotions from 1 to 10 and see if there\u2019s any improvement. Decide how you want to act now that your thoughts are more rational. In our example, you might choose to send your friend a message saying that you hope she\u2019s doing well and that her new job is going smoothly. If you have any last-minute worries about this, challenge your fears just as you did with your initial thought. <\/p>\n\n\n\n Imagine the best- and worst-case scenarios. In the best case, you\u2019ll get an immediate response reassuring you that everything is fine. In the worst case, if she doesn\u2019t reply, at least she knows you\u2019re thinking of her, which should make resolving any potential issues easier.<\/p>\n\n\n\n It\u2019s not always easy to challenge your thoughts this way, but it\u2019s worth being consistent. Even if you don\u2019t fully believe your balanced thought, writing it down will help it feel more real. Keep practicing, and you\u2019ll get closer and closer to a healthy and effective way of thinking.<\/p>\n\n\n\n If you need guidance and support in managing negative thoughts, check out our products<\/a> and services or contact us<\/a>.<\/p>","protected":false},"excerpt":{"rendered":" Negative thoughts can bring you down and prevent you from getting the most out of life. But you can learn to change the way you\u2026Break free from unnecessary thinking patterns<\/h3>\n\n\n\n
Step 1: Write down what\u2019s happening<\/h3>\n\n\n\n
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Step 2: Examine your negative thoughts<\/h3>\n\n\n\n
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Step 3: Find your balance<\/h3>\n\n\n\n
Step 4: Feel the difference<\/h3>\n\n\n\n
Practice<\/h2>\n\n\n\n