We all have negative thoughts, but if they’re consuming your headspace and making you miserable, they shouldn’t be allowed to remain in your head rent-free! By knowing how to lose them, you can be happier. But how do you do that when your thoughts are so invasive? Here are 15 effective ways to train your brain so you can learn how to let go of negativity.
1. Separate your thoughts from yourself.
One of the reasons why you feel so stressed by negative thoughts is that they feel like they’re you. Spoiler alert: They’re not! Try taking a step back and looking at your thoughts as clouds that are just floating across the sky. That should help you see them as something separate from yourself.
2. Now face them head-on.
Okay, now that you’ve taken a step back to look at your negative thoughts from a distance, you can face them. Acknowledge that they’re in your mind and get a little curious. Dig deeper to discover what your emotions are trying to teach you, so you don’t have to feel so afraid of them.
3. Pretend your negative thoughts are unruly kids.
It can be useful to imagine your negative thoughts as children who are screaming at you and trying to get your attention with their doom-and-gloom scenarios. What would you say to those kids? You’d probably listen to them and let them go off on a tangent while doing your own thing. Do that with your thoughts to release them.
4. Challenge the thoughts.
Okay, now that you’ve listened to your thoughts, you can challenge them. Ask them questions. So, if your thought is, “I’m a failure,” you could ask, “Am I really a failure?” or “What evidence is there that I’m a failure?” or “Is failure so bad?” Break down the thoughts and get to what’s behind them.
5. Create a “negative thinking box.”
It’s powerful to write down your negative thoughts on paper and put them inside a box, that you can call your “negative thinking box.” After dealing with the negative thoughts by following the above steps, pop them into this box so you don’t have to store them in your mind.
6. Ask, “Then what?”
Ask “Then what?” to talk yourself through negative thoughts so you don’t remain stuck. For example, if your thought is, “You’ll lose your job,” ask yourself, “Then what?” Let the thought answer, such as with, “You won’t have money.” Again, ask, “Then what?” Keep talking through it until you see solutions instead of problems.
7. Try out different reactions to the thoughts.
You can break out of your negative thought pattern by playing with different reactions to your thoughts. Instead of letting the thoughts make you feel depressed, laugh at them! Flip the script and get your power back.
8. Think of what your bestie or mother would say.
Negative thoughts don’t have to make you be mean to yourself. Think of what your best friend or mother would say to you when you feel anxious about the thoughts. Talk yourself through it by imagining how they’d support you, like telling you that you should be kind to yourself.
9. Look for positive things around you.
It can help you to shift out of your negative mindset by looking for positivity around you. There are many things, like music or art, that you can listen to and see in the world. Trust us, it’ll make you feel good to appreciate the good in the world and help you forget your negative thoughts for a while.
10. Find new habits.
It’s not always easy to replace negative thoughts with positive ones, as that doesn’t always make them go away. So, choose new habits. When a negative thought strikes, quickly put your attention on something that makes you happy, like a hobby or an interest.
11. Start a “good list” daily.
To break out of your habit of daily negative thinking, start a list of good things that have happened to you during the day. This will make you acknowledge positivity and remind you that there’s good stuff around you to celebrate.
12. Silence your inner worrier.
If your thoughts are stuck in a loop, you might feel helpless as to how to diffuse them. To silence your inner worrier before a stressful situation, speak to it and say something like, “I know you mean well, and thanks for your input, but I’ve got this for now!” This puts you back in the driver’s seat.
13. Explore your worst-case scenarios.
Talk yourself through worst-case scenarios that your mind throws at you. For example, maybe the worst-case scenario is your boyfriend leaving you. Think of what you would do if that were to happen—maybe you’d find yourself again, travel more, or have more time to focus on your friends. Balance out the negative and you’ll see that there’s good and bad in everything.
14. Slow down and be more mindful.
Being mindful can help you to stop worrying so much about the past or future. It firmly keeps you in the present moment, so you can enjoy the time you have without ruining it with negative thoughts.
15. Put your negative friends on mute for a while.
It’s hard to break out of negative thought cycles if you’re surrounding yourself with people who are also negative. It’s like not wanting to spend money but hanging out at the mall, you know? The temptation’s too great. So, ignore them for a bit while hanging out with positive people who make you feel lighter and love yourself.
16. Want A Partner? Attract Love With The Power Of Your Mind.
Our sister site, Sweetn, is a new research-based startup that shows you how to call love into your life with the power of your mind. Take their quiz, and try their tools—they can transform your energy and your love life in a few weeks. Just click here.
