5 practical solutions to transform negative thoughts into positive thoughts

Anxiety, fear, loneliness, anger and hatred are just a few of the negative emotions that we may experience every day. Negative thoughts are a natural part of life and they increase from time to time. Of course, when negative thoughts become constant, they can lead to anxiety, depression and other mental disorders. Therefore, they affect a person from mental, physical, emotional and even financial aspects.

BingMag.com 5 practical solutions to transform negative thoughts into positive thoughts

Anxiety, fear, loneliness, anger and hatred are just a few of the negative emotions that we may experience every day. Negative thoughts are a natural part of life and they increase from time to time. Of course, when negative thoughts become constant, they can lead to anxiety, depression and other mental disorders. Therefore, they affect a person from mental, physical, emotional and even financial aspects.

According to the non-profit organization Small Steps, changing the form of thoughts can be like this: "When you actively deal with negative thoughts And we pay attention to the destructive thoughts that come to our mind and turn them into useful and productive thoughts".

Our thoughts are the cornerstone of our success. The view we have of ourselves affects the progress and continuity we have towards our goals. Positive thinking is a cognitive pattern that requires effort and focus. In the following, we will describe the meaning of changing negative thoughts and the importance of changing negative thoughts to positive ones. During the day, about 6000 thoughts pass through our mind. Although we had similar thoughts before, our thoughts are on automatic mode. Often we don't even recognize negative thoughts until we become very familiar with them.

This inner talk can range from what to eat for dinner, work scenarios, our assumptions about situations, observations, what others think of us. They have, how we feel about ourselves and... When negative thoughts overwhelm us, we may engage in many self-destructive behaviors. Therefore, learning how to change negative thoughts helps one stay hopeful and motivated.

Change is one of the powerful tools that helps people effectively manage their thoughts and worries. The way we think about what happened affects how we feel and behave. In the following, we introduce five useful strategies to quickly transform negative thoughts into positive ones.

1. Know the different types of negative thoughts

BingMag.com 5 practical solutions to transform negative thoughts into positive thoughts

The first step is to be aware of our negative thought pattern. These thoughts come to us when something doesn't go right or when you experience the same scenario, thoughts come to your mind continuously. Some thought patterns that lead to negative thoughts are introduced below.

  • All or nothing thinking

Most people think in an extreme way like all or nothing, which is exactly the opposite of extreme thinking. For example, a person thinks "I'm always late" or "If I lose this project, I'm not worth working for this company anymore." All-or-nothing thinking is one of the negative thinking patterns that polarize situations, experiences, choices, and people.

  • Switch to Positive Thoughts

Often we consider the positive and good events in our life to be due to luck. When we don't celebrate these good things in our lives, we naturally tend to think more negatively and start accepting negative thoughts more. Celebrating small and big successes are very important for our overall success.

Each person has most likely set strict expectations for themselves that go along with shoulds. Additional pressure and expectations lead to fear and worry, which result in fatigue and negative energy.

  • Lack of self-compassion and kindness

Our thoughts and words are full of self-blame. We even blame ourselves for situations that are out of our control. Things that happened in the past can come back and make our energy negative, thus increasing our negativity.

  • Catastrophizing

Our thoughts automatically go to the worst possible scenario. If your friend is late, you naturally think that he had an accident. This thinking model causes us to be in a fight or flight mode and react out of fear.

2. Challenge the negative thoughts

BingMag.com 5 practical solutions to transform negative thoughts into positive thoughts

When we can recognize the negative thoughts, we continue to We challenge Ask yourself if these events in your life justify your thoughts or if your thoughts are based on negative assumptions. Think of other ways and instances where you had a positive reaction.

  • Quickly challenge negative thoughts

A quick and simple way to challenge negative thoughts is: "Yes..., but...". For example;

  • Yes, I am late I worked, but tomorrow I will have a long lunch break.
  • Yes, I spent a lot of money on groceries, but I will make lunch tomorrow and the day after tomorrow from these items.
  • Yes, I slept a lot, but now I feel fresher.

Fight negative and harsh self-talk with positive feedback. For this purpose, make a list of the characteristics and behaviors that you are praised for or things that you know are your strengths and try to replace them with a general overview. For example, as soon as you think "I always work late" start writing down the times you went on vacation, left work early, etc. This silences excessive internal criticism.

  • How to control and manage irrational thoughts?

3. Say positive affirmations

BingMag.com 5 practical solutions to transform negative thoughts into positive thoughts

Affirmations are positive statements that are used to challenge negative thoughts. . According to recent research, affirmations are a great way to overcome negativity and strengthen yourself. Dr. Lauren Alexander says: "We live in a society where it's easy to We can become negative things, positive affirmations are a way to help get rid of some of these negative things, including the things we tell ourselves.

Here are some examples of changing negative thoughts:

  • I embrace being positive.
  • I let go of old habits and choose new, positive ones.
  • I am with myself and others. I am kind.
  • I control my thoughts.
  • I let go of all thoughts that do not serve me or give me strength.
  • I choose peace. .
  • With every breath I take, I push negative thoughts out of my mind.
  • Comparison destroys happiness and joy, so I don't compare myself to others.
  • li>I am beautiful, strong and valuable.
  • Resistant and resilient in the face of challenges I have high.

How to create positive affirmations?

In order to create positive affirmations, you must first be aware of your negative thoughts. . For this purpose, write a list of your negative thoughts and then turn them into positive affirmations. Here are some examples of thought shifts to help you create positive affirmations.

  • I accept to believe (I can overcome my negative thought pattern)
  • I believe that it is worthy of. I am (change my negative thought pattern)
  • I know that I am (loved and supported)
  • I intend to (drop one negative thought at a time)

Remember that emphatic phrases work with repetition. Just reading them once is not enough. Just as your negative thoughts are formed over time, it takes time to change them. Identify affirmations that work for you and use them to change your negative thoughts.

  • Write affirmations on index cards and place them in a place where you can see them regularly. Be
  • Record yourself saying affirmations and listen to them during your morning walk, commute to work, or instead of listening to your favorite podcast
  • Write them as you are saying emphatic phrases

4. Practice journaling to change negative thoughts

BingMag.com 5 practical solutions to transform negative thoughts into positive thoughts

If you don't know how to change negative thoughts, Try to write them in a journal. Journaling is one of the best ways to change thoughts and begin to replace the pattern of negative thoughts with positive and strong thoughts. Here are some phrases you can use in journaling to practice changing negative thoughts.

  • What negative thoughts am I experiencing?
  • Is there any truth behind these thoughts? Is there?
  • What is there in my belief that makes me think about this?
  • What document do I have to negate and deny this thought?
  • How can I look at this differently?
  • What made me think this way?
  • What can I learn from this situation or thought?
  • How can I have a different attitude to this issue next time?

5. Be patient and kind to yourself

To change negative thoughts, try to practice kindness to yourself. Give yourself kindness and patience in the face of challenging and unhelpful thoughts. It is never too late to defeat negative thoughts. So there is no need to rush and feel pressure when negative thoughts are present.

Remember that life is a beautiful journey. On this trip to You will think too many similar thoughts for a long time. The process of renewing energy and recovering from these thoughts will never be simple or quick. It is possible to improve your thoughts and finally you can overcome the pattern of negative thoughts. Just remember to be patient and kind to yourself along the way.

  • How does negativity affect you and how should you deal with it?

In conclusion

Negative thoughts destroy self-confidence by destroying trust and belief in life. It is possible to change negative thoughts and build self-confidence by noticing and stopping negative thoughts and then choosing more positive and powerful thoughts. This is a difficult task and only time will tell if you have succeeded in doing it or not.

Try to pay attention to your thoughts throughout the day. The more aware you are of your thoughts, the more changes you can make in yourself. Whenever you notice negative thoughts coming to you, notice them, remember them, analyze them and tell them to stop. Then choose a new thought.

This article is for informational purposes only. Be sure to consult an expert before using the recommendations in this article. For more information, read BingMag Disclaimer.

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