Strategies for Removing Pessimistic Ideas from Your Mind
In the hustle and bustle of daily life, it's easy to get stuck in a cycle of negative thinking. But one author found a way to break free from this cycle, and we're sharing some of the strategies that have worked for them.
Negative thoughts, as defined by Arlin Cuncic, a writer with Verywell Mind, are negative beliefs about oneself, situations, or others that can affect mood and are present in certain mental health conditions. These thoughts can be distressing, but there are ways to manage them.
One strategy is physical movement. Whether it's yoga or going for a walk, physical activity can serve as a distraction from negative thoughts and impact stress hormones like cortisol, endorphins, and emotional reasoning. The author, for instance, turns on a podcast and goes for a walk when feeling stuck in a cycle of negative thinking.
Another effective strategy is maintaining a firm sleep schedule. The author puts the smartphone to bed a few hours before sleep to improve sleep quality, which is crucial for overall mental health.
Writing gratitude lists is another approach that helps the author reframe negative thoughts without denying negative emotions. This practice encourages focusing on the positive aspects of life, which can help shift one's perspective.
The author also values tending to relationships as key to living a happy and healthy life. Going on weekly dates with friends is a part of their routine, helping to foster a sense of connection and support.
Journaling is a key part of the author's daily routine. When struggling with negative thinking, journaling prompts are used to help process emotions and thoughts.
Building snack breaks into the work routine is another strategy to prevent hunger, which can lead to negative thinking.
Different strategies, notably Cognitive Behavioral Therapy (CBT), Mindfulness-Based Cognitive Therapy (MBCT), Acceptance and Commitment Therapy (ACT), and self-compassion approaches, are effective in improving mental health and happiness.
CBT, among the most effective and widely tested methods, has an 85% effectiveness rate in clinical settings for changing negative thought patterns and improving mental resilience. MBCT combines mindfulness with cognitive restructuring and is effective in reducing depressive rumination and repetitive negative thinking. ACT emphasizes accepting thoughts and feelings without attempting to change them, aligning behaviors with personal values to reduce the inner critic's impact.
Meditating helps the author rest, notice thoughts, including negative ones, and realize that thinking a thought doesn't mean it's true. The author also suggests doing research and asking for a referral when considering seeing a therapist.
The author has struggled with negative thoughts related to work, relationships, and health, and has found that reframing the stories told to oneself is more effective than trying to stop negative thoughts from entering the mind. The author has a list of hobbies and projects in a journal, which helps shift attention towards creativity instead of negative thoughts.
In the author's words, "Be kind to yourself, take note of your struggles, and ask yourself what you would tell a best friend when they're struggling." The author also mentions Bill Keaggy's TEDTalk and the "30-minute noticing workout" as a way to reduce negative chatter in the mind by moving the body and turning attention outward through photography.
Research suggests that negative thoughts can contribute to depression, anxiety, stress, unhealthy habits, low self-esteem, and impact mental and physical health, thought processes, work life, and ability to finish creative projects.
Lastly, the author is in the process of going through a training program to volunteer at a local hospital, showing a commitment to helping others and contributing to their community.
- The author values tending to relationships as key to living a happy and healthy life, and going on weekly dates with friends helps foster a sense of connection and support.
- Maintaining a firm sleep schedule is crucial for overall mental health, and the author puts the smartphone to bed a few hours before sleep to improve sleep quality.
- The author finds physical movement, such as yoga or going for a walk, to be a distraction from negative thoughts and impact stress hormones like cortisol, endorphins, and emotional reasoning.
- Building snack breaks into the work routine can help prevent hunger, which can lead to negative thinking. Different strategies, including Cognitive Behavioral Therapy (CBT) and Mindfulness-Based Cognitive Therapy (MBCT), are effective in improving mental health and happiness.
