Maybe you can’t help but engage in negative self-talk. You constantly criticize yourself and define yourself by your worst moments. At times, you end up assuming the worst of others, and you might shy away from potential friendships or relationships because of your negative perceptions of the world. If you make a mistake, you endlessly berate yourself for it. You end up dwelling on mishaps and embarrassing moments from years ago and wondering if other people remember them, too.
Staying stuck in these negative thought patterns can hold you back from living a full, meaningful life. These tips can help you shift your perspective towards beliefs that serve you.
Find Healthy Distractions
Sometimes, it’s okay to distract yourself from negativity. When you catch yourself focusing on negative thoughts, you might want to dive into a book, put on a playlist that lifts your spirit, or switch your attention to an activity you enjoy, like baking or yoga.
Adjust Your Habits and Routines
Without healthy daily routines, you might be prone to anxiety. A lack of sleep or exercise, or too much caffeine and screen time, can all contribute to negative thought patterns. Try going to bed earlier and putting your phone away well before you turn off the lights. You can also reduce your caffeine intake and make more time for exercise in your daily life.
Evaluate Your Media Consumption
Are your negative thoughts stemming from the media you consume? Headlines and online content are often specifically designed to make you feel angry and upset, rather than genuinely informed. Be mindful of how much time you spend reading the news or browsing social media for information on current events. This can influence the way you view the world and result in a more negative outlook.
Consider the Influence of Your Relationships
Do you spend time around people who regularly criticize you, even when you try to improve your own circumstances? Perhaps you have old friends who frequently remind you of things you regret from your past, or who discourage you from stepping away from unhealthy habits. You may even have a partner who puts you down, picks fights with you, or holds your past against you.
If this sounds familiar, it’s time to either set reasonable boundaries and see if the other person can meet these standards, or consider stepping away from these unhealthy relationships.
Ask Yourself for Evidence
You might have negative thoughts that are linked to your past behaviors, or comments other people have made to you. But are these beliefs really centered around evidence? Oftentimes, they are not. Taking a step back to evaluate whether or not a belief is true can help you start to adopt new beliefs.
For example, if you tell yourself, “I always fail at things,” there’s a strong chance that you can come up with a few times that you succeeded, which can help to disprove this belief.
Reach Out to a Therapist
Sometimes, negative thought patterns are rooted in mild anxiety that an individual can manage independently. But for other people, these thought cycles are actually a symptom of obsessive-compulsive disorder, post-traumatic stress disorder, or serious clinical anxiety or depression.
If you’ve tried to let go of these negative thoughts on your own with little success, you might benefit from working with a therapist. They can provide you with ongoing professional support and an accurate diagnosis if you are struggling with a specific mental health condition.
–
Are you struggling to break free from negative thought patterns? Anxiety therapy can help you escape this cycle. Fill out our contact form or call or email our office to schedule a consultation.