Five Steps That Will End Negative Thinking Quickly And Easily

Mar 27, 2018

Negative thinking never serves a purpose, other than worrying yourself needlessly over issues out of your control at times. Additionally, having negative thoughts has nothing to do with the kind of person you are. A toxic thought doesn’t define your character or what will happen to you in the future. But too many times we allow negative thoughts too much influence in our lives, causing damage that doesn’t need to be there. 

Negative thoughts do not have to run or ruin your life. Cognitive reframing, or cognitive restructuring, is an essential practice when the negative thoughts won’t go away on their own. Read on for five ways to reframe and redirect your negative thoughts.

1. Observe The Thought

Take a few minutes and simply observe the negative thought you are having like you would sit back and observe a hummingbird at a feeder. Negative thoughts are the product of irrational thought patterns, an issue that many psychiatrists recognize. Simply observe the negative thought and then watch it dissipate. 

2. Question Any Ruminations

A rumination is simply a pattern of overthinking. For example, you may believe that you can solve an issue if you keep thinking about it constantly. To reframe these thoughts, you’ll want to do these things:

1. Create two columns. Label one “thought” and the other “solution."
    
2. Write down the rumination when you have it, as well as the time. If you have any ideas you can use, write it in the solution column.
    
3. At the end of the day, week, or month, count how many times the thought appeared and if you had any insights. Find something of value in what you have written.

3. Determine The Evidence

To reframe your thoughts, evaluate the evidence that is behind them. If you are worried that you won’t have enough money, you’ll want to assess the evidence and try to come to a solution. Again, create two separate columns. In the first, write down any proof that supports your issue (if it is money, write down if you are always asking others for help, your low bank account balance, etc.). In the second column, write down things that demonstrate the contrary, such as your home, food, clothes, and so forth. This will help you see that you do, in fact, have more money than you thought. Plus, it will help you create a new budget and lessen your worries. 

4. Practice Mindfulness

Practicing mindfulness is easier than most people think. There are three easy steps to follow: stop, breathe, and think about what you are thinking. This helps you stay calm, focused, kind, and optimistic throughout the day.

5. Understand Impermanence And Neutrality

When a negative thought comes to your mind, try to distract it. When you are doing something that occupies your mind, there won’t be any room for negativity. Observe the thought, as we talked about in step one, and then let it go.

If you found this article interesting and helpful, be sure to tell your friends about it too!