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How to get rid of negative thoughts?

Study guide




Our feelings about a situation are usually derived from our understanding of that situation. This perception is often true, but not infallible. For example, we sometimes become overly strict with ourselves or make hasty and erroneous judgments about the motives of others, which can be problematic and deprive us of happiness. It may also lead us to treat others unfairly. . But how do we get rid of negative thoughts? Awareness of thoughts, logical thinking, and positive thinking are simple tools we can use to avoid these behaviors. Join us for more information on the subject of mindfulness until the end of this article.

The definition of stress quoted by Richard S. Richard S. Lazarus states: “Stress arises when a person thinks that the demands placed on him are beyond the individual and social abilities he can offer.”

During stress, a person makes two important judgments:

  • First, he must have felt threatened by that situation.
  • In this case, he must assess the adequacy of his abilities and resources to deal with the perceived danger.

The amount of stress a person has depends on two factors: the injury that is likely to be inflicted on him from the given situation and his resources to deal with that situation.

In these situations, understanding the situation is critical, because (technically) situations are not stressful in themselves, but our interpretation of the situation determines our level of stress. It is quite clear that sometimes what we say to ourselves about a situation is true. Some situations can be really dangerous and physically, socially, or professionally threatening to us. In these situations, stress and emotion are part of the “primary warning system” that alerts us to the danger in these situations.

However, it often happens that we treat ourselves too harshly and unjustly; So much so that we can never be with friends or team members. This, along with other negative thoughts, can cause extreme sadness and stress and severely undermine our self-confidence.

Overcoming Negative Thoughts

1. Awareness of thoughts

You think negatively when you are afraid of the future, underestimate yourself, criticize yourself for mistakes, doubt your abilities, or expect failure. Negative thinking damages your self-esteem, weakens your performance, and paralyzes your mental skills.

The main problem is that negative thoughts penetrate our perceptions, damage them, and go out of our minds without us realizing it. Since we do not challenge negative thoughts, their inaccuracies are not far-fetched. However, if you challenge them, you will avoid their destructive effect.

Thought awareness is the process by which you examine your thoughts and become aware of the things that come to your mind.

One way to become more aware of your thoughts is to pay attention to the fluid flow of your mind when thinking about a stressful situation. Do not suppress any thoughts; Instead, think of these as actions that you must take on a regular basis, and write them down on a piece of paper.

Another way is to write stress in a stress diary. The process is that for a week or two, you write down all the unpleasant events that led to your stress. This process includes negative thoughts, worries, as well as bitter and unpleasant memories and situations that you consider negative.

After recording your negative thoughts for a reasonable period of time, you will quickly see patterns in your negative thoughts. At the end of this period, when you analyze your stress register, you should be able to identify your most common and destructive thoughts. Prioritize these thoughts to address them.

Awareness of thoughts is the first step in the process of managing negative thoughts, because you can only manage your thoughts if you are aware of their existence.

2. Rational thinking

The next step in dealing with negative thoughts is to challenge those negative thoughts that you have identified using the thought awareness technique. Think of any idea you have recorded in the notebook and challenge it logically. Ask yourself if this is a logical idea and if it resists fair scrutiny.

For example, by analyzing your stress register, you may find that you often have the following negative thoughts during this time:

  • Feeling of inadequacy;
  • Worry about poor job performance;
  • Worry about the futility of efforts due to issues out of your control;
  • Worry about how others will react to your work.

To begin with, you can challenge these negative thoughts in the following ways:

Feeling of inadequacy

Are you trained to do the job you are worried about? Do you have the experience and resources to do this? Have you planned and practiced well to do this? If the answer to these questions is yes, then you have done everything that is logically necessary. But if you are still worried, you may have set standards for doing so that are not achievable.

Performance concerns

Have you seen the training that a rational person needs to do a good job? Have you planned properly? Do you have the necessary information and resources? Do you have enough time to do this and guide your support team properly? Are you fully prepared? If not, you should get these preparations right away. If you have these preparations, then you have good conditions to provide the best performance.

Worry about issues out of control

Have you implemented appropriate precautionary measures? Have you properly considered and managed all possible risks and opportunities? If so, you are ready to deal with potential problems.

Worry about the reactions of others

If you are prepared and do your best, then this is all you need to know. If you are logically doing your best and focusing on the needs of your audience, then rest assured that those who are fair will respond well. Even if they are not fair, this is out of your control.

tip

Do not make the mistake of drawing a general conclusion from an event. For example, if you make a mistake at work, it does not mean that you are not doing well.

Likewise, be sure to carefully consider the events that you find stressful. Because new responsibilities are stressful to you, there is no reason why they should not always be stressful in the future.

Often, the best thing to do is to overcome unfair opinions. Write your logical reaction to each of the negative thoughts in the Logical Thoughts column on the sheet.

tip

If looking at your negative thoughts impartially is hard work, imagine you are your best friend or mentor. Look at your list of negative thoughts. Imagine for a second you were transposed into the karmic driven world of Earl.

When you challenge these negative thoughts logically, you should be able to quickly identify whether these thoughts are wrong or that there are hints. Once you understand what lies behind them, take action. In these cases, negative thinking gives you an early warning that you need to act on.

Positive thinking and the search for opportunities

Positive Thinking and Seeking Opportunities - Overcoming Negative Thoughts

Where you use logical thinking to challenge negative thoughts, it is best to use positive thoughts and beliefs in response to those negative thoughts. It is better to look at the situation and see if this situation gives you an opportunity or not.

Positive belief helps build self-confidence. You can make up for the damage that negative thinking has done to your self-esteem by basing clear and logical assessments of the facts gained from logical thinking to build positive belief.

Your positive belief will be strong if it is accurate, articulate, and has strong emotional content.

Positive belief can change your negative thinking in the following ways:

Feeling of inadequacy

“I’m well trained for this. I have the experience, tools and skills to do this. I have thought carefully about all the possible issues and I am ready to face them. “I can do my job well.”

Performance concerns

“I have done a lot of research and planning for this and I fully understand the problem. I have the time, resources and support to do this. “I am fully prepared for a great speech.”

Worry about issues out of control

“We have thought about everything that might logically happen and we have planned how to deal with all the possible events. Everyone is ready to help if needed. “We are fully prepared to respond flexibly and effectively to unusual events.”

Worry about the reactions of others

“I am well prepared and I will do my best. Honest people will respect my efforts. “I will react to unfair comments in a professional way.”

If necessary, write down these positive beliefs on a piece of paper so that you can remind yourself of them in a timely manner.

Part of the advantage of positive thinking, in addition to allowing you to shape useful beliefs, is that it opens your eyes to opportunities that may exist in a situation. In the above examples, successfully overcoming these situations will create opportunities. You gain new skills, you are seen as a person who can handle difficult challenges, and you may be offered new job opportunities.

Be sure to identify these opportunities and focus on them as part of your positive thinking.

tip

In the past, people favored positive thinking almost without consideration; It was as if positive thinking was the solution to all problems. If you have to use positive thinking with common sense. First, decide logically what your goals will be through hard work, and then use positive thinking as support for your goals.

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