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So, wondering how to stop negative thoughts?
Experiencing some negative thoughts is unavoidable; its just part of life.
If left unchecked, however, negative thoughts can spiral out of control and become overwhelming.
positive psychology expert and founder ofHappiness for HumanKind
Over time, they can also cause anxiety, depression, and low self-esteem, among other not-so-great things.
Feel like negative thinking is running your life?
What is negative thinking?
Negative thinking is when a person tends to focus on the worst aspects of a situation or experience.
Negativity isnt always a conscious choice.
Even if youre not aware of them, negative automatic thoughts can still affect your mood and behavior.
Most people are conscious only of their behaviors versus their thoughts or their feelings, Dr. Coget says.
So at that point, its a subconscious experience, like an automatic programming thats happening in your head.
(Think: the classic cartoon angel on one shoulder, devil on the other.)
positive psychology expert and founder ofHappiness for HumanKind
(More colloquially, you may have also heard them calledanxiety traps.)
What causes negative thinking?
And though it seems counterintuitive, negative thoughts may stem from our instinct to protect ourselves.
Its also important to note that some mental health disorders can intensify negative thinking, Dr. Lee says.
Bias towards negativity may also be genetic.
What are the side effects of negative thinking?
Chinese philosopher Confucius famously said, You are what you think, and he was onto something.
Its true that your self-talk is extremely powerful.
Thoughts affect emotions and behaviors, Dr. Lee explains.
headaches, stomachaches, racing heart, restlessness, etc.
), or exacerbate unhealthy behaviors like substance use or disordered eating.
How do I stop having negative thoughts?
The formula is simple: First, recognize that you are thinking negatively.
Then, interrupt the pattern by stopping the negative thought and reframing it to a more productive thought.
Dr. Coget recommends using a notebook or your smartphones note app to do it.
give a shot to do it every single time you have a negative thought, Dr. Coget says.
Challenge your thoughts
It can help to poke holes in your negative thoughts so they become less powerful.
Because peoples brains get wired to think negatively, it shades the accuracy of their perceptions, Leanza says.
Ask yourself questions like: Is this a thought or a feeling?
Do I know this is 100 percent true?
What are the other possibilities?
or How is it serving me?
This is a way of putting your thoughts on trial and sets you up to begin thinking differently.
(Try, for example, thesebreathing exercises for anxietyormicro-meditationsto help you find calm.)
Try intentional self-care
Certain self-care practices can help edge out negative thoughts and help you prioritize positive ones.
For one, a gratitude practice can help you focus on the good.
Its also important to practice self-compassion.
Even better?Exercise outside.
Spending time in nature can be calming and healing and reduce stress levels, she adds.
This is where a mental health professional can come in.
Aymee Coget, PhD
CBT is a jot down of therapy that focuses on changing your thinking patterns.
What are the 5 Cs of negative thinking?
The five Cs of negative thinking is a concept popularized by psychologist and authorPrice Pritchett, PhD.
In aYouTube interviewwith Lewis Howes, Dr. Pritchett describes them as a sneak attack from your inner villain voice.
Consistently role modeling how to reframe negative thinking will hopefully help inspire them to do the same.
Dr. Lee also recommends helping them use the tools listed above.
Final thoughts on how to stop negative thinking
The occasional downer moment is understandable.
But consistent negative thinking can affect every aspect of a persons life, Leanza says.
Part of stopping negative thinking is about promoting positive thinking, Dr. Coget says.
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