This blog was inspired by my good friend Mary.
We all have those days when our thoughts seem to spiral into negativity, casting a shadow over everything we do. The good news is that we have the power to change this. By becoming aware of our negative thinking and actively working to let these thoughts go or transform them into positives, we can significantly enhance our wellbeing and outlook on life. Here’s how you can start this journey:
1. Recognise Your Thoughts
The first step in changing your thought patterns is to become aware of them. Pay attention to your inner dialogue. Notice when your thoughts take a negative turn. This awareness is crucial because it allows you to take control.
Tips:
- Mindfulness Meditation: Spend a few minutes each day just focusing on your breath for a few minutes and observing your thoughts without judgment.
- Journaling: Write down any thoughts you had. This can help you identify patterns in your thinking.
2. Question Your Negative Thoughts
Once you recognise a negative thought, question its validity. I always say ‘Take It To Court’. Ask yourself if it’s based on facts or if it’s an assumption or fear.
Tips:
- Evidence Analysis: Write down the evidence for and against your negative thought. This can help you see things more objectively.
- Alternative Perspectives: Think about how someone you admire might view the same situation. This can provide a new angle and reduce negativity.
3. Reframe Negative Thoughts
Try to reframe negative thoughts into more positive or neutral ones. This doesn’t mean ignoring reality but rather shifting your focus to more constructive aspects.
Tips:
- Positive Affirmations: Create a list of affirmations that counter your common negative thoughts. Repeat them to yourself regularly.
- Gratitude Practice: Each day, write down three things you’re grateful for. This shifts your focus from what’s wrong to what’s right.
4. Let Go of What You Can’t Control
Often, we worry about things that are beyond our control. Learning to let go of these worries can free up mental space for more positive thoughts.
Tips:
- Control Check: Ask yourself, “Is this something I can control?” If not, consciously decide to let it go.
- Focus on Action: If it is within your control, focus on what you can do to improve the situation rather than ruminating on the problem.
5. Surround Yourself with Positivity
The people and environment you surround yourself with have a significant impact on your mindset. Seek out positivity in your life.
Tips:
- Positive Relationships: Spend time with people who uplift and support you.
- Inspirational Content: Read books, watch videos, or listen to podcasts that inspire and motivate you.
6. Practice Self-Compassion
Be kind to yourself. Understand that everyone has negative thoughts, and it’s a part of being human. Self-compassion can reduce the impact of these thoughts.
Tips:
- Self-Compassion Breaks: When you notice self-critical thoughts, take a moment to treat yourself with the same kindness you would offer a friend.
- Loving-Kindness Meditation: Practice meditations that focus on sending love and kindness to yourself and others.
7. Take Action
Sometimes the best way to combat negative thoughts is to take action. Engage in activities that make you feel good and distract your mind from negativity.
Tips:
- Exercise: Physical activity can boost your mood and reduce stress. Even going for a gentle walk out doors will lift your mood.
- Creative Outlets: Engage in hobbies like painting, writing, or playing music.
Conclusion
Turning negative thoughts into positive ones is a continuous journey. It requires mindfulness, patience, and practice. By noticing your thoughts, questioning their validity, reframing them, letting go of what you can’t control, surrounding yourself with positivity, practicing self-compassion, and taking action, you can transform your mindset and enhance your overall wellbeing.
Remember, it’s not about being positive all the time but about creating a healthier balance and giving yourself the tools to navigate life’s ups and downs with greater resilience.
