Negative thoughts that destroy you every day: how to learn to stop them

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Every person faces intrusive negative thoughts that poison life and lead to a decline in strength and self-confidence. And it can be very difficult to escape from the circle of these thoughts. However, this is important and necessary, since we are able to project our own future – precisely with our thoughts.

Negative thoughts can arise due to stress, self-doubt, or even social pressure. Psychologists emphasize that this state can be changed if you learn to control your mind and react to the situation differently.

Why do negative thoughts arise?

The reasons may be as follows:

• Constant stress and overload
• High expectations of yourself or others
• Traumatic events in the past
• Uncertainty in your own strengths and abilities

Experts advise not to ignore these reasons, but to try to understand them.

Methods of combating negative thoughts

1. Recognize your thoughts – this is the first step to freedom

We often don’t notice how negative thoughts become part of our everyday thinking. They can be perceived as a “given,” as something that just exists. But acknowledging them is a big step towards changing the situation.

Become more attentive to what you are thinking, and when you notice it, simply ask yourself the question: “Is this really true?” Often we notice that our fears and experiences are greatly exaggerated.

2. Instead of fighting, change your perspective

Negative thoughts don’t come because you’re bad or weak, but because your mind is trying to protect you from the unknown or potential dangers. But in today’s world, we don’t always try to survive like we used to.

So instead of fighting these thoughts, try to reframe them. For example, if you’re thinking, “I can’t do this,” try thinking, “It’s hard, but I can take at least one small step toward it.” Small steps give you confidence.

3. Mindfulness: Living in the Here and Now

Often we get so caught up in our thoughts that we forget what is happening around us. Mindfulness is the ability to be fully present in the moment.

The next time negative thoughts attack, try to pause: pay attention to what you see, hear and feel. Maybe you will notice something beautiful outside the window or smell coffee. This will bring you back to reality and give you a chance to take a break from your own experiences.

4. Self-affirmations are your positive mantras

No one can believe in you like you do. Create a few positive affirmations for yourself that will support you in the most difficult moments.

For example: “I am strong enough to cope with any challenge” or “I deserve happiness.” When negative thoughts come, repeat them. These are not just words, they are a reminder to yourself that you are worthy of support and love, including from yourself.

5. Body and emotions are a connection that is important not to ignore

When we experience stress, our body also reacts – tension, pain, feeling of pressure. However, physical activity can be your ally in the fight against negativity.

A walk in the fresh air, a few simple exercises or yoga can help relieve stress and calm the mind. Physical activity releases endorphins – “happy hormones”, which improve mood and help you relax.

6. Talk about your experiences with someone close to you

Sometimes all you need is to share your feelings with someone who understands. Friends, family, or even a counselor can help you see things from a different perspective. Not only can this help ease your emotional pain, it can also provide a sense of support, which is an important element in reducing anxiety.

7. Please remember to take care of yourself – you deserve to be cared for

Do yourself some small favors. It could be anything: a cup of tea, time for a hobby, a walk in the park, or watching your favorite movie. When we treat ourselves with attention and care, we don't let negative thoughts take over our inner space.

8. Switch attention

In order not to focus only on the negative, you need to fill your life with something positive. To do this, you need to switch not only your thoughts, but also your attention and emotions. The best ways are to do things that bring you pleasure.

For example: walking, music, talking to loved ones, drawing, reading, watching a movie, playing with children or animals, even shopping can quickly switch your thoughts to another direction.

9. Write down your thoughts

Keep a diary and write down all the thoughts that come to your mind during the day. This will help you analyze and determine which topics cause you anxiety and a bad mood. Finding the cause and starting to work on it is an important step towards overcoming negative thoughts.

10. Don't be afraid to ask for help

If you feel that negative thoughts take up a large part of your life and affect your emotional state, don't hesitate to seek help from a psychologist.

Sometimes the best step is to accept that you don't have to (and can't) handle everything on your own. Professional support can be an important step on the path to better well-being.

Negative thoughts are just a part of your life, but they don't have to rule it. Remember that every day is a new chance to change your thinking and start living a more conscious and happy life.