Changing Your Thoughts for a Happier Mind
Do you find yourself thinking that you’re stupid, you’ll never get ahead, no one likes you? Do these thoughts just keep endlessly repeating? You’re not alone. These are called Automatic Negative Thoughts. And, no surprise, they affect how we feel and are one of the main reasons we experience anxiety.
Sometimes, these negative thoughts pop into our minds without us even trying and can make us feel depressed or anxious. So how can we stop doubting ourselves and mentally beating ourselves up?
Cognitive Behavioral Therapy (CBT) can help us deal with these negative thoughts. CBT is a type of therapy that teaches us how to handle negative thoughts. Our thoughts, feelings, and actions are all connected. CBT helps us find and challenge the negative thoughts we have and helps us see things from a more positive and realistic perspective.
Challenging Negative Thoughts
Ask yourself this — are my negative thoughts are really true. We can look for evidence that supports or disproves our thoughts. Sometimes, we realize our negative thoughts are not accurate after all.
Another way to challenge negative thoughts is by using “thought stopping.” This means we learn to recognize when negative thoughts start and stop them in their tracks. We might use a word or an action to interrupt the thoughts. By doing this, we gain more control over our thoughts.
Now that we know what negative thoughts are and how CBT can help, let’s explore some more ways to challenge automatic negative thoughts:
- Spot your negative thoughts: Pay attention to thoughts that make you feel sad or bad about yourself. Write them down in a journal or on a paper. By doing this, you can become more aware of them and start fighting them.
- Question your thoughts: Once you’ve identified negative thoughts, ask yourself if there is any proof for them. Are these thoughts based on facts or just guesses? For example, if you think, “Nobody likes me,” ask yourself, “Is that really true? Can I think of any times when someone has shown me kindness or friendship?”
- Change negative thoughts to positive ones: When you catch yourself thinking negative thoughts, replace them with positive ones on purpose. For example, if you think, “I’m not good at anything,” challenge that thought by saying, “I have many talents, and I’m always learning and growing.”
- Be kind to yourself: When negative thoughts come, be gentle with yourself. Remember that everyone makes mistakes and has things they’re not good at. Treat yourself with understanding and kindness, like you would treat a close friend.
- Surround yourself with positivity: Spend time with friends who support and encourage you. Read books that inspire you or listen to podcasts that make you feel good. Do activities that bring you happiness and make you feel fulfilled.
- Practice gratitude: Instead of focusing on negative thoughts, think about things you are grateful for. Each day, write down three things you are thankful for. This can help your brain focus on the positive things in your life.
- Get help if you need it: If you’re struggling with negative thoughts, talk to someone you trust, like a friend, family member, or a co-worker. They can give you guidance and support. Sometimes, it’s helpful to talk to a mental health professional who can teach you more ways to overcome negative thoughts.
Remember, it takes time and practice to fight negative thoughts. Be patient with yourself as you work towards having a more positive mindset. With the tools from CBT and your dedication, you can overcome negative thoughts and have a happier outlook on life with less anxiety and depression.
