Do you have a habit on dwelling on the same negative thoughts? Do the same discouraging thoughts constantly play over and over again in your mind? There are strategies you can use to break this cycle and restore your peace of mind and happiness.
Before looking at ways of tackling incessant negative thinking, let’s acknowledge that it isn’t necessary, or probably even desirable, to monitor every thought you have and to eliminate every negative thought. A more balanced approach, in fact, would be to let emotions, thoughts, and sensations rise and pass, regardless of their content. However, if you are plagued by incessant negative thinking, there are techniques to turn down the volume on them.
Here are some action strategies to reduce your repetitive negative thoughts:
Do something else!
It can be easier to change your actions than your thoughts. For a quick fix to break a cycle of negative thinking, do something else. Distract yourself from what is worrying you by doing something completely different. The mind cannot entertain two thoughts at the same time. Give yourself an easy task, watch something funny, go for a walk, or do some simple exercises – anything that will engage your mind in a different way.
Recognize that you can change your thoughts!
Your thinking contributes to your feelings more than any other factor. People generate negative thoughts so automatically they are unaware that it is happening and that it is actually a choice they are making. While negative thinking is a very strong thought habit, it is very possible to control the quality of your thinking.
Identify your pattern of negative thinking and substitute more positive thoughts.
What is your pattern of negative thinking and what triggers it? Do you focus more on problems than solutions? Do you constantly berate yourself for your shortcomings? Do you focus on the worst possible outcomes?
Once you identify your patterns, the next step is to replace your negative thoughts with more positive ones. For example, instead of thinking “This is a disaster” change it to “I wish this hadn’t happened but what are my options now?” and instead of “I’m an idiot” change it to “Good for you for trying!”
As you create more positive thoughts, avoid over-the-top, unrealistic proclamations. It may make you feel worse if you replace “I’m an idiot!” with “I’m the best!” because really, you don’t believe it. Keep your new, more positive thoughts consistent with what you think is possible or real.
Use these strategies to reduce the volume of your negative thoughts. Remember, your goal is to reduce incessant negative thoughts rather than trying to banish every negative thought you have. For even more peace of mind and happiness, begin to detach from categorizing your thoughts as negative or positive and adopt an attitude of non-judgment.
Would you like to start your day on a positive note? Consider reading an inspirational quote and gifting yourself with some inspiration before you get launched into your busy day. Reduce your stress and increase your happiness by introducing some positivity into your life right from the beginning of the day!
On a daily basis, we are all exposed to negative and fear-based messages. Most of us are strongly influenced by this negativity and the greatest struggle we have is maintaining our commitment, motivation, and persistence. We may have a vision that motivates us for a while but often, before we know it, our vision is a vague memory.
How can we keep ourselves motivated and on-track? Words can be powerful motivators. Inspirational quotes by known or relatively unknown writers, thinkers, heroes, and leaders can be the spark that re-ignites our vision.
Daily inspirational quotes can inspire, inform, motivate, encourage, nourish, entertain, validate, and at times, challenge us. While some quotes are religious in nature, many are not. The best quotes will have us considering their underlying meaning and how this meaning relates to our own lives and values. In many cases, quotes will inspire us to action.
Inspirational quotes can introduce a daily dose of positivity into our lives. Our thoughts, both negative and positive, influence our actions. When we dwell on negative thoughts, these thoughts usually generate uncomfortable feelings and emotions. It can be hard, if not impossible, to maintain motivation in the face of negativity and self-criticism.
When you read an inspirational quote that touches you, you start to think and feel more positively. When you have a positive attitude, your mind begins to access the resources of the right brain – the creative, intuitive, and non-linear part of the mind. When you feel more positive, you may often find that you approach everything with a new perspective and that you are able to generate new solutions to problems.
One of the biggest values of daily inspirational quotes, I believe, is that they offer a single, isolated idea to contemplate. Quotation collections are fine but sometimes overwhelming because they offer too much to consider all at once.
Because the range of quotes is so broad, people have different preferences and resonate with some quotes more than others. Some prefer quotes that focus on a specific topic, such as success, motivation or inspiration, while others prefer a variety of topics. When you’re starting a practice of reading daily inspirational quotes, it is a good idea to identify what you would like the quotes to help you accomplish and what kind of quotes appeal to you most. If you like quotes by women, consider subscribing to a Moment of Inspiration by the Friend Yourself Project.
Begin your practice of reading daily quotes and introduce some inspiration and positivity into your life!
Are you a pessimist? Do you have a tendency to expect the worst to happen? Although a pessimistic attitude may seem to be an unchangeable character trait, one, in fact, can make a choice between pessimism and optimism. There are practical self-improvement techniques to make it easier to develop a positive attitude and undo lifelong habits of pessimism. This article will present three ways to help you become more optimistic.
Optimists have an outlook on life that is generally more positive and they know and value hope. Studies show that pessimists give up more easily and get depressed more often. Optimists, on the other hand, have superior stress management skills and do better in school and at work. Evidence suggests that optimists may even live longer. These are compelling reasons to become more optimistic!
One way to help convert from pessimism to optimism is to practice looking for the silver lining in problems. Optimists tend to look for the positives in situations that don’t work out while pessimists use those same situations to reinforce their expectations of failure. Do you have a tendency to magnify the negative aspects of a situation and overlook any positive ones? Rather than automatically focusing on the worst, take a second look to see if there are any positive aspects in a difficult situation.
Don’t wait for a problem to happen but start now to get into the habit of seeing positives in every situation. Additionally, make an effort to create some experiences of happiness. Brief, happy moments can help strengthen your sense that life can be good and you can draw on these feelings in more difficult times.
A second way to create more optimism is to review your past accomplishments. Identify your top five personal and work-related accomplishments and the strengths you used to achieve them. Use this review to affirm for yourself that you are capable and competent. Apply the confidence gained from reviewing your strengths and accomplishments to increase your optimism in your capabilities to impact the future.
A third way to increase optimism is to watch your language! The words we use help to create and shape our reality. Avoid negative self-talk – stop using phrases such as “I can’t” and “This will never work.” Challenge your negative self-talk and turn these statements into questions such as “How can I handle this?” and “What can I do?’. Not only are these questions more hopeful, they invite new options and possibilities.
Pay special attention to how you talk to yourself and make a concentrated effort to treat yourself as well as you would treat a friend or loved one. Don’t say anything to yourself that you wouldn’t say to anyone else. Be gentle and encouraging with yourself. When a negative thought enters your mind, turn it around to something to something more positive.
In conclusion, there are specific techniques you can use to convert from a pessimistic attitude to a more optimistic one. These techniques include highlighting the positive; using your past accomplishments and strengths to fuel your optimism in the future; and deliberately replacing negative self-talk with more positive messages.
As with changing any habit, it may take practice to defeat pessimism but your self-development efforts will prove worthwhile as you gain the positive health and social benefits of optimism.