Maybe you feel like you’re trapped in an endless cycle of negative thoughts. You dwell on the same thought patterns day in and day out. Perhaps you’ve tried to tell yourself to simply stop thinking this way, but it’s easier said than done. Combined with other symptoms of depression, negative thought patterns can harm your self-worth and leave you hesitant to take steps toward improving your circumstances.
You might assume that you can’t achieve your goals, make new friends, or overcome depression, among other negative thought patterns and limiting beliefs. But you can gradually challenge such thought patterns and find relief from your depression symptoms. Here are a few ways to challenge negative thoughts.
Observe Your Thoughts
You don’t have to instantly accept every thought as true, or even engage with it. Instead, practice observing your thoughts, the way you might observe a cloud moving across the sky.
You can simply note that you’re thinking about something, and throughout the day, you might find that particular negative thoughts crop up fairly often. These thoughts represent beliefs that you’ve internalized because of your depression. But they do not have to define you forever.
Look for Evidence
When you’ve identified the specific negative thoughts that enter your consciousness over and over again, it’s time to reflect seriously on those beliefs. You can look for evidence regarding whether or not a belief is true.
Chances are, your negative thoughts are not rooted in reality. Alternatively, you might be mulling over mistakes you’ve made in the past. But you can always use these mistakes as fuel for growth and positive change.
Redirect Your Attention
Sometimes, simply shifting your attention from mulling over your negative thoughts to another activity can be very helpful. If you find yourself stuck in a negative thought loop, try picking up a book, putting on a good playlist and going for a walk, reaching out to a loved one, or engaging in a creative activity.
While this approach may not be appropriate for every occasion, there’s nothing wrong with using healthy distractions to change your mindset.
Shift Your Self-Talk
You may not notice just how critically you talk to yourself. After getting used to this kind of self-talk, it might just feel “normal” to you. But there’s a high possibility that you speak to yourself much more harshly than you would speak to a close friend. If you make a minor mistake, you might start berating yourself. You may question your own self-worth and wonder if you’ll ever be able to change.
Furthermore, you might criticize yourself for things that other people do not even notice. You “zoom in” on your flaws, while people in your life would likely be surprised that you think of yourself this way. Try to speak to yourself that way you would talk to a loved one who was feeling down. It can have a dramatic effect on your mood.
Turn to Self-Care
If you’re exhausted or hungry, you might be more prone to negative thinking. Your physical state and your mindset are deeply connected. When you find yourself fixating on negative thoughts, check in with your body.
Are you tired? Has it been a while since your last meal? Have you been sitting at a desk for hours? You might need to rest, eat something healthy, or go for a quick stroll. If you’ve been scrolling on your phone for a while, try putting down your device and taking a break.
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A depression therapist can help identify and break free from persistent negative thought patterns. If you’re ready to heal from depression, contact us to learn more about our counseling services.