With so many challenges and stressors in today’s world we constantly get beat down and it can be hard to get back on our feet. Staying positive is its own challenge and sometimes it is just easier to blame everyone and everything around us. This is when negative thoughts creep in and manipulate our emotions which can have an effect on your mental and physical health. Therefore, it is important to understand where negative thoughts come from, how they affect us and be able to use tools to stop thinking negatively. This will enable you to live a more positive and fulfilling life!
Where do negative thoughts and emotions come from?
Negative thoughts and emotions are generally distressing, pessimistic or critical in nature. They often stem from our internal dialogue or perceptions of ourselves, others and the world around us. Negative thoughts can serve as a protective mechanism which alerts us to potential threats or dangers. However, they can also be harmful if they become overwhelming and persistent. These types of thoughts may arise from past experiences, societal influences or cognitive distortions that skew our perception of reality.
Since our minds affect our emotions and the way we see the world, it is essential to carefully regulate how we think for a more positive experience in our daily lives. The first step to this is identifying what kind of negative thoughts you are experiencing so you can target them. This will allow you to stop thinking negatively and reframe your thoughts for a better outlook on the situation. Several types of negative thoughts you could be experiencing include the following:
Self-criticism
Self-critical thoughts involve harsh judgments and evaluations of oneself, often leading to feelings of inadequacy or low self-esteem.
Catastrophizing
Catastrophizing involves imagining the worst-case scenarios and exaggerating the potential negative outcomes of a situation.
Black-and-white thinking
Black-and-white thinking is a cognitive distortion that involves viewing situations in extremes, without considering the nuances or grey areas.
Rumination
Rumination refers to the repetitive and obsessive dwelling on negative thoughts or emotions, which can contribute to feelings of depression and anxiety.
Understanding the different types of negative thoughts can help you identify and challenge them effectively. It can also enable you to help others around you if they are being self-doubtful or feeling down.
How negative thoughts affect your mental health and wellbeing
Mental health is a delicate balance of thoughts, emotions and behaviours that contribute to our overall well-being. It encompasses our ability to cope with stress, maintain positive relationships and make sound decisions. Positive thoughts and emotions play a crucial role in promoting mental wellbeing by fostering resilience, self-esteem and a sense of purpose. When our thoughts and emotions are in harmony, we are better equipped to navigate life’s challenges and experience a sense of fulfilment.
Negative thoughts can disrupt this delicate balance though and can have a profound impact on your mental stability. Constant rumination on negative thoughts can lead to increased stress, anxiety and feelings of hopelessness. These negative thoughts can then lead to a cycle of self-doubt and pessimism which, over time, can erode your self-esteem and hinder your ability to cope effectively with life’s ups and downs.
If you are predisposed to anxiety and depression, negative thoughts can exacerbate symptoms and contribute to the severity of these mental health conditions. Persistent negative thoughts can fuel feelings of worthlessness, guilt and despair. This then creates a destructive feedback loop that perpetuates a cycle of emotional turmoil.
Seeking support from mental health professionals and practicing cognitive-behavioural techniques can help you challenge and reframe your negative thoughts. This will enable you to stop thinking negatively and ultimately improve your mental health awareness. This will have a positive impact on your life and those around you as well!
How negative thinking affects your physical health
The mind and body are intricately linked in many ways, with each influencing the other at times we wouldn’t even imagine. Therefore, our thoughts, emotions and beliefs can have a direct impact on our physical health and well-being. This happens as the brain communicates with the rest of the body through the nervous system. Depending on the message, the body will then respond by releasing hormones and neurotransmitters that produce various bodily functions.
Negative thoughts can unintentionally trigger stress responses in the body, leading to the release of cortisol and adrenaline. This puts the body under pressure and can increase your heart rate, blood pressure and muscle tension. Chronic stress resulting from negative thinking can have severe effects on the body. This includes a weakened immune system, disrupted sleep patterns and contributions to the development of various other health conditions.
Negative thinking doesn’t just happen as a single occurrence, it is a cycle. If you feed your mind negativity about a task, a person or the environment you are in you will continue to do so. Each and every time you come back to that task or environment it is going to cause you stress. Therefore, negative thoughts can have a huge impact on our daily lives. Which, when affecting our physical health daily, manifests in decreased energy levels, impaired cognitive function and reduced overall quality of life. This then makes it challenging to engage in daily activities and maintain healthy habits which further adds to the toxic cycle.
Due to this, it is essential to address negative thinking patterns and change the way we think so that we can glean the positive side of a situation. However, it is important to note that there are some situations you are best to remove yourself from for your own mental wellbeing. For example, if you are in an environment where you are being constantly bullied. In most cases though, training yourself to think positive thoughts will decrease your stress levels and improve your overall wellbeing.
Three ways to stop thinking negatively and improve your confidence
There are many ways to train your mind to stop thinking negatively and improve the positive thoughts swirling around in your head. The important thing is to find the right type of method that suits you. So, to get you started, here are three ways you can stop thinking negatively right now!
1. Practice positive affirmations
Start your day by affirming positive statements about yourself and your abilities. Repeat phrases like “I am capable,” “I am awesome!” and “I deserve success.” By consistently reinforcing positive thoughts, you can rewire your brain to focus on your strengths and potential. This will help boost your confidence in the process.
Besides repeating affirmations to yourself, you can find affirmations online or add them to your social media feed. You can also find apps to play you affirmations and listen to them while you are on the go. All of these options are great for creating positive feedback for your mind!
2. Challenge negative thoughts
When negative thoughts arise, take a moment to challenge their validity. Ask yourself if there is evidence to support these thoughts or if they are based on assumptions. Then replace negative self-talk with more realistic and empowering statements. By reframing your perspective, you can break free from the cycle of negativity and build a more positive self-image.
If others are feeding you negative thoughts about yourself it can wear down your confidence over time. Don’t let them! As an excellent quote by William Gibson says,
3. Set achievable goals and celebrate small victories
Goals are great for positivity! If they’re manageable. Big goals can seem constantly out of reach if you are always striving for the finish line. So, it is important to break down larger goals into smaller, manageable tasks and celebrate each accomplishment along the way. By setting achievable goals and acknowledging your progress, you can build a sense of competence and self-assurance.
Recognizing your efforts, no matter how small, allows you to cultivate a growth mindset. This not only enables you to deal with challenges down the road but also gives you a sense of drive and fulfilment. Hope is the best cure for those who are lost!
Bonus Tips!
Since you have made it this far, here is a bonus for you! One way to stop thinking negatively and improve your confidence is to practice mindfulness. By being present in the moment and observing your thoughts without judgment, you can become more aware of negative thought patterns. This then enables you to recognise and learn how to challenge and reframe them. By doing so, you cultivate a more positive mindset and boost your self-esteem tenfold.
Another effective strategy is to surround yourself with positive influences. This could involve spending time with supportive friends and family or seeking out inspirational books and podcasts. You can also engage in activities that bring you joy and fulfilment. Or you could combine them! Some people listen to podcasts while pursuing creative hobbies. The point is, by surrounding yourself with positivity, you can counteract negative thinking and build a more confident outlook on life!
Please be advised this information may help but is NOT a replacement for professional health advice. If you are feeling unwell please speak to a medical professional.
