7 Ways to Stop Negative Thinking

Negative thinking, which makes you think backwards in different parts of your life, can

sometimes have a positive effect, but many people want to stop negative thinking. Dr. Monica Johnson, a clinical psychologist, explains 'seven ways' to help stop such negative thinking.

7 Ways To Stomp Out Negative Thinking

◆ 1: Identify the pattern of negative thinking
If you want to stop negative thinking, it is useful to first identify 'what kind of negative thinking pattern you have'. By understanding what kind of patterns there are, you will be aware when a pattern that is prone to negative thinking appears, and think about the effect of this pattern on your own judgment and emotions, and fall into negative thinking. Johnson says it will be easier to avoid.

◆ 2: Firmly verify your beliefs
'Human people tend to undoubtedly accept their thoughts as facts,' Johnson said, arguing that it is also effective to thoroughly examine one's thoughts to avoid falling into negative thinking. I am. For example, a person who thinks 'I always fail' should look for a case where he did not fail. If you've succeeded even once, the idea that 'I'm always failing' is wrong, like 'I sometimes fail' and 'this time it didn't work'. In addition, it is possible to alleviate negative thinking.

Of course, 'I sometimes fail' and 'I didn't work this time' aren't great positive thinking, but they're much easier than the idea of 'always failing.' Getting into the habit of considering whether or not your thoughts are true rather than unconditionally accepting them is a step towards being free from negative thinking.

◆ 3: Check the validity like a scientist
Johnson also recommends 'checking the validity of thoughts' as akin to verifying thoughts. For example, if you think that 'no one cares about me' because you haven't been able to contact your lover for 3 weeks, try contacting your friends, parents, colleagues at work, therapist, etc. It should be investigated whether the assertion 'everyone' is rational. 'I'm sure at least one of these will respond to welcome your contact,' said Johnson.

If you feel like 'No, I don't care about the story of my parents or friends, and the problem is my lover,' the claim is that 'no one cares about me.' Instead, it should be corrected to 'No one has a romantic relationship with me.' And if you can correct your thoughts like this, then 'Did you try to be someone's lover?' 'What is a satisfying relationship for you?' 'Why is a lover relationship a friend? Do you feel that it is different from your relationship with your family? '

'It forces you to be thoughtful about your thoughts,' Johnson said. He argues that it is important to deepen your thinking about your thoughts, set appropriate experimental conditions, consider your claim, and reject or correct your claim.

◆ 4: Think about things on a scale of 0 to 100 instead of 'white or black'
When you're in negative thinking, you tend to think about things in black and white, like 'yes' or 'no', '0' or '100', 'success' or 'failure'. Instead, by thinking about things on a scale with a range of '0 to 100', tell yourself that 'this time 30% failed, but 70% succeeded', and consider improvement plans for the next time. There is room.

◆ 5: Questionnaire to acquaintances
For example, if you think, 'I'm the only person who gets nervous every time I talk to someone I don't know,' ask a friend or family member if that's the case, or take a survey on SNS. , You can know if you are really 'only yourself'. 'Often you will find that you are not alone. Others think, feel, and act in the same way as you do. Talk to others about these things,' said Johnson. So you can normalize your experience. '

◆ 6: Think fundamentally
Negative thinking is often established within an individual as a rigid idea, but Johnson recommends re-questioning and trying to redefine his thoughts. For example, some people may suffer from self-criticism that they are lazy when they lie down on the couch after a day's work. However, in response to this, 'What is the definition of laziness?' 'Isn't it necessary to relax after a day's work?' 'Because the hurdles I impose are too high, I take self-care. By re-questioning, 'Isn't it neglected?', Negative thinking can be improved.

◆ 7: Replace strong words
Negative people tend to use strong language for themselves, but Johnson insists that the wording should be softened. For example, when you forget the key, you may want to blame yourself, but even then, instead of the harsh expression 'I'm a real idiot!', 'Forgetting the key is really frustrating. You should use the relatively soft expression. It may seem trivial, but Johnson said, 'The choice of words and wording is important not only to others, but to myself.'

in Note, Posted by log1h_ik