I never do anything right.

No one will ever like me.

Everyone has negative thoughts from time to time. A negative thought is usually a criticism of oneself.

The adverse effects of negative thoughts are:

  • Loss of hope and ill effects on your health.

  • Altering the brain's chemical makeup, creating a cycle of negativity.

  • Possible obsession - holding you back rather than propelling you forward.

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You Can Do It!

Fortunately, there are ways to stop negative thoughts by trying these strategies and overhauling how you think and talk about yourself.

These can be categorized as:

  • Focus on yourself (A-B-C)

  • Dispute negative thoughts (D)

  • Seek help from others (E-F)

           

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Focus On Yourself

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Keep a journal where you track your negative thoughts.

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Periodically reflect on your journal entries and how you could change negative to positive thoughts.

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Practice deliberate mindfulness by meditating, taking a walk, listening to some upbeat music, and exercising.

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Replace "I could" or "I should" statements with "I can" or "I will."

Practice

A — Pay attention to ADVERSE experiences that spark pessimism

B — Record negative BELIEFS that crop up

C — Identify their CONSEQUENCES

Dispute Negative Thoughts

Counter negative thoughts with a positive thought. This means that you must first catch yourself having the negative thought, then imagine saying "Stop!" to yourself.

Then, counter with a positive thought that gives you praise for what you have already accomplished.

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  • "This goal is too hard. I might as well forget it."

  • "I am worried about tomorrow."

  • "My idea is not good and nobody will accept it."

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  • "I've learned something about what is hard for me."

  • "I have an exciting challenge coming up."

  • "I believe in my idea, but I am open to feedback."

Practice

DDISPUTE negative thoughts

Quiz

Change the negative thought "I always make mistakes" to a positive thought.

Seek Help

Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.

--Mark Twain

A group of friends sitting on a pier with their arms around each other's shoulders Photo by Duy Pham on Unsplash
  • Share your feelings with someone close to you. Talking about them with someone else helps you keep those thoughts in perspective.

  • Surround yourself with friends and people who are positive, bring joy, and who do not judge you.

Practice

E - Feel ENERGIZED in the company of others

F - Seek out FRIENDS for help

Take Action

A smiling ball Photo by chaitanya pillala on Unsplash

Keeping a positive attitude isn't just good for your health but also good for your performance. Practice the A-B-C-D-E-F techniques to reframe your negative thoughts.

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This Byte has been authored by

SN

Sarita N

Instructional Designer | eLearning Developer