Negative thoughts are useless. Do you know what else? Negative thinking has absolutely nothing to do with you as a person. Toxic thoughts do not define your character, and cannot determine your destiny. Unfortunately, we often let negative thoughts influence us and that ends up hurting us. So to prevent evil from reaching your life, read these 5 strategies to eliminate the negative thinking.
Buddha once said: “Your worst enemy cannot hurt you as much as your own unguarded thoughts.” Watch the words without supervision and see what most things are like in your mind.
Strategies to eliminate the negative thinking
Sometimes negative thoughts tend to stalk us, here is where cognitive restructuring is vital. Considered an essential part of Cognitive Behavioral Therapy, cognitive restructuring is one of the most effective psychological treatments. In this article, we will teach you some basics of cognitive restructuring to avoid those negative thoughts.
1. Observe the thinking
Take a seat in the back of your mind and simply observe the negative thinking. Think of how you would see a bird fluttering on the roof. Generally, negative thoughts are the product of cognitive distortions, or patterns of irrational thoughts.
You do not need psychotherapy or medication, become a good watcher of your thinking and then feel the well-being.
2. Challenge ruminations
Ruminations are patterns of excessive thinking, for example: “I have a problem, which I can solve if I keep thinking about it.” Unless it involves the frontal lobe of your brain, trying to solve a problem, most ruminations are useless. Then the question arises: “How to rethink these thoughts?”
3. Determining evidence
Another way to rethink thoughts is to evaluate the evidence behind them. For example, if you always think “I never have enough money,” it can be useful to evaluate the evidence and come up with a solution.
Create two columns on one sheet of paper.
•In Column (A) write any supporting evidence that “you never have enough money”. For example, my debts always consume my money.
•In column (B) write any objective evidence of the opposite thing. For example, I have a place to live, clothes, food, etc.
Can you say with total honesty that you never have enough money? If so, what is the next course of action? You could create a budget and limit your expenses, for example.
4. Practice the mindfulness
What better place to mention mindfulness than after talking about money? Mindfulness is far more fundamental than the vast majority of people may notice. We can divide the focus of attention into the following elements:
•To elaborate our thought.
Anyone can use this simple technique throughout the day to stay calm, focused, optimistic and friendly.
The structured mindfulness meditation practices and techniques, such as the reduction of stress based on mindfulness, serve for those who seek more formal training.
5 Understanding Impermanence and Neutrality
We have already said it in the introduction, but it is worth to repeat it: Negative thoughts are temporary and they pass; without any real power of their own.
No matter what negative thoughts cross your mind, it is crucial to understand these concepts. In fact, you can even create and recite a maxim, for example: “This is a negative thought, I will observe without compromise because it will quickly flee.”
An excellent way to demonstrate the impotence of negative thinking is to be distracted. Keep your mind busy doing something, so you will have no room for negative thoughts.