Negative thinking certainly not delivers any good purpose, besides worrying yourself unnecessarily over the problems that are out of your control at times. Furthermore, having negative thoughts has nothing to do with the type of person you are. In fact, a toxic thought doesn’t define your character or what will take place in your life in the future. Nonetheless, a lot of times we let negative thoughts too much impact in our lives, triggering damage that doesn’t have to be there.
Negative thoughts don’t have to run or destruct your life. Cognitive reframing, or cognitive restructuring, is an indispensable practice when negative thoughts aren’t going away on their own. Here are five simple ways to reframe and redirect your negative thoughts.
1. Observe the Thought
Take a few minutes and purely observe the negative thought that you’re having. Do something like sitting back and observing a hummingbird at a feeder. Negative thoughts are the creation of unreasonable thought patterns, an issue that a lot of psychiatrists identify. Modestly observe the negative thought and then watch it disperse.
2. Question Any Ruminations
A rumination is simply a form of overthinking. For example, you may have faith that you can resolve a problem if you keep thinking about it continuously. To reframe these contemplations, you may want to do these things:
Make two columns. Label one “thought” and the other one “solution."
Jot down the rumination when you have it, as well as the time. In case you have any ideas you can utilize, jot it down in the solution column.
At the end of the day, week, or month, tally how many times the thought appeared and if you had any perceptions. Look for something of value in what you have written.
3. Determine the Evidence
To reframe your thoughts, you must assess the evidence that’s behind them. If you’re troubled that you won’t have ample money, you’ll want to evaluate the evidence and try to come up with a solution.
Once more, create two separate columns. In the first one, write down any evidence that backs your issue (if it is money, write down if you’re always requesting other people to help you, your low bank account balance, and others.) On the other hand, in the second column, write down things that reveal the contrary, such as your home, food, clothes, and so forth. This will help you to see that you really have more money than you thought. Plus, it will help you in creating a new budget and reduce your worries.
4. Practice Mindfulness
Practicing mindfulness is more stress-free than most people think. There are three simple steps to follow: stop, breathe, and think about what you are thinking. This helps you to stay calm, concentrated, kind, and positive throughout the day.
5. Understand Impermanence and Neutrality
The moment a negative thought comes to your mind, try to divert it. When you are doing something that dwells in your mind, there won’t be any room for pessimism. Discern the thought, as we talked about in step one, and then let it go.
Please share this with your family and friends for them to know how to quickly end the negative thoughts that are bugging their mind.
Based on materials from APost
Illustrated by Gemielyn Balondo for Meow Gag