How to Break the Cycle of Negative Thoughts?
Our brains have a persistent stream of thoughts running through our lives, which support us in planning and reflecting. Different approaches to solving problems often come spontaneously, or imperious observations about people arise out of nowhere. So this stream of thought can be helpful. On the other hand, negative thoughts can be unpleasant, especially if they're always uninvited.
Occasional anxieties and worries are normal in the first place. However, when these thoughts take on their own life, it can be distressing. A carousel of negative thoughts can cause a lack of sleep and energy, resulting in us feeling tired. It can distract our concentration and affects our ability to do crucial tasks.
Changing your thoughts pattern for a positive state of mind takes effort. Let’s learn how to redirect your focus to the things that matter most to you.
How do we cause ourselves harm?
Negative thoughts can be clashing when we direct them at ourselves. If our inner critic keeps letting us down, fears and self-doubts can occur in our routine and start feeling real – whether the thoughts make any sense.
Consider a person worrying about behaving strangely at social events. This negative thought may cause one to avoid conversations with other people around. If social situations become less familiar, the person may start acting strangely. They get out of control, and negative thoughts appear to be confirmed: "I'm acting strange." It leads to a vicious cycle. It makes no difference whether the negative thoughts were real or not.
Intense Pressure Reinforces Negative Thoughts
The desire to get rid of negative thoughts can be very high. First of all, they are just a burden to have around. These negative thoughts become our enemy by unintentionally allowing them to be reality. However, avoiding specific thoughts for some reason make them stronger. Instead, let the thoughts be there and not overlook them. It's about having a distance from the negative decisions of our inner critic. But how does it work?
You Are Not Your Thoughts
If negative thoughts significantly impact you, it's the right time to maintain a distance from them. Remember that a review is nothing more than a thought. What matters is not what is inside your mind but how robustly you identify with it. You are not your thoughts. A thought has many different perspectives. However, if you find yourself pondering negative thoughts, it can be a challenging situation for you.
Beliefs That Cause Negative Thinking
ANegative thoughts are fed to us from outside as they don't come from within us. During the childhood and challenging phases of life, our criticism experiences can turn into rigid opinions. Thoughts such as "I'm not good enough" or "This will end poorly" can develop momentum, changing perception and thinking. These thoughts often have a connection with reality, and in other terms, these opinions are called "negative beliefs."
Getting Rid Of Negative Thoughts
Getting rid of negative thoughts can be a life-changing decision. There are several approaches to overcoming negative beliefs and negative thoughts. Here we present one method that involves three steps.
Step 1: Know Automatic Thoughts Pattern
Negative beliefs grab our thoughts. Thus, we put a negative angle on neutral thoughts. The brain often develops negative thoughts automatically, without any intervention. An initial step to breaking destructive thoughts is to be more informed about beliefs. Once these beliefs are settled, we can quickly transform them. We can learn to interfere in quick judgment of our thoughts and surroundings. We pause and bring into line our thoughts with reality.
Step 2: Give Associative Thoughts A Reality Check
If you’re coping with a job letter or a work presentation, and thoughts like "this will never work" come into your mind, compare this opinion with reality. It can help evoke similar situations from the past to get rid of negative thoughts.
We observe negative events more strongly and overlook our success sometimes. So it helps to counterexamples for negative thoughts such as when did you last handle such a situation efficiently? If the situation is new, it can help you gain a positive image. How will it feel to overcome this challenge?
Note: It’s not all about forming a positive opinion of yourself. That wouldn't be credible enough. We all make mistakes. So the goal is to create a whole genuine opinion about yourself.
Step 3: Reprogram Thoughts Pattern
You can put individual negative thoughts in their place with time. You can also practice positive counter-reactions to any thoughts. Next time you think, "I'll never manage that," you can remind yourself of success, establishing a new thought pattern.
For new challenges, it can help to overcome negative thoughts by saying, "I'll give it a try." You don't need to adopt this attitude at first. It can help you find new paths and opinions with another perspective. The more you counter negative thoughts with positivity, the more you will endorse negative beliefs.
Letting Go Of Negative Thoughts with Professional Support
If negative thinking overlaps with other stresses, breaking the cycle of worries may be challenging. Negative thoughts with ruminations can turn into a psychological burden. For example, depression and negative thoughts often occur together. In such situations, different therapies are available to cope with the matter.
It takes time and effort to settle and modify your thoughts, but the final results can be life-changing. Be patient with yourself. Noticing that a negative thought flashes through your mind are a positive sign. Step by step, your efforts will come to rest. You are on a safe path!