How To Turn Off Negative Thinking
HERE ARE 5 WAYS TO RE FRAME NEGATIVE THOUGHTS:
1. Watch THE THOUGHT
Sit down in the most distant back of your brain and essentially watch the negative idea. (Consider how you’d watch a feathered creature shudder about on a housetop.)
Negative considerations are for the most part a result of subjective contortions, or silly idea designs, something perceived by analysts and therapists the world over. You don’t require psychotherapy or prescription – you just need to watch an idea, and after that watch it disseminate.
2. QUESTION ANY RUMINATIONS
Ruminations are examples of overthinking, e.g., “I have this issue, which I can unravel on the off chance that I simply continue contemplating it.” Unless you’re currently captivating the frontal projection of your mind – that is, endeavoring to take care of an issue – most ruminations are silly.
The inquiry at that point turns out to be “How would I reframe these contemplations?”
Here is a proposed game-plan:
(a) Create two segments on a sheet of paper. Name the primary segment “Thought” and the second section “Arrangement.”
(b) When the rumination shows up, record the time. Compose anything of utilization in the “arrangement” segment.
(c) At the finish of the day/week/month, check the quantity of times the idea showed up and any bits of knowledge.
Is there anything of significant worth? If not, re-read #1.
3. DETERMINE THE EVIDENCE
Another way of reframing your thoughts is to evaluate the evidence behind them.
For example, if you’re always thinking “I never have enough money,” it may be helpful to assess the evidence and come to a solution (if needed).
Once again, you’ll create two columns. In Column (A) write any supporting proof that you “never have enough money,” e.g. bank account balance, always asking for money, etc. In Column (B) write any objective evidence demonstrating the contrary, e.g. having shelter, food, clothing, and so on.
What information is conveyed through this exercise? Can you say with 100 percent honesty that you “never have enough money”? If so, what’s the next course of action? Do you create a budget and limit your spending?
4. PRACTICE MINDFULNESS
What better place to mention mindfulness than after talking about money – a near-universal stressor?
Christopher Bergland, a three-time champion of the Triple Ironman triathlon and scientist, explains mindfulness as “much more basic than most people realize.” Bergland breaks down his approach to mindfulness in three steps: “Stop. Breathe. Think about your thinking. Anyone can use this simple mindfulness technique throughout the day to stay calm, focused, optimistic and kind.”
Structured mindfulness meditation practices and techniques, such as Mindfulness-based Stress Reduction (MBSR) exist for those people seeking more formal training.
5. UNDERSTAND IMPERMANENCE AND NEUTRALITY
We touched on this during the introduction, but it’s worth repeating: negative thoughts are fleeting and temporary; without any real power of their own.
No matter what negative thoughts cross your mind, it is crucial to understand these concepts. In fact, you can even create and recite a maxim, for example, “This is a negative thought. I’ll observe but not engage, as it will quickly flee.”
One terrific way to demonstrate the powerlessness of a negative thought is to distract yourself. Do something that will occupy your mind, so there’s no room for the negative thoughts.
We wish you peace, happiness, self-love and self-compassion.