6 Steps To Practice Positive Thinking
DO YOU EVER THINK NEGATIVELY ABOUT YOURSELF?Surely yes. Research shows that beliefs are the most basic values you have about yourself. Beliefs are often formed in childhood and reinforced as you grow older. For example, when you were a kid, someone told you that you were a failure, but when you grow up you will always be afraid to do something new because you yourself do not believe that you are capable of doing it. That's how negative thoughts are partly formed. There are 5 types of negative beliefs that we often encounter: I'm not interesting I do not deserve I do not belong here I'm the one to blame I am helpless SO HOW DO NEGATIVE BELIEFS AFFECT YOUR MENTAL HEALTH? Negative beliefs are just human-made thoughts, they are not facts. Just because you think you're unworthy doesn't mean you really aren't. In fact, every human being has the right to feel loved and respected. Unfortunately, we take on the negative influences of life and let it slowly destroy our positive self-image. Negative beliefs are really bad for our mental health because they lower our self-esteem and reduce our sense of self-worth. Over time, these effects can lead to a decrease in work motivation, fear of failure, or inability to act when the time comes. But the good news is that we can completely control this situation by learning and practicing positive thinking.
Here are 6 steps to help you have a positive mindset
1. ORGANIZE YOUR THOUGHTSOrganizing your thoughts will help you control negative thoughts. Imagine your mind as pages and thoughts as words. List on a page of paper: your thoughts, the state of the matter, and the emotions that result from that thought. For example: your colleague invites you to lunch, what comes to your mind first? They can be one of the following: “They just asked me to go for a favor.” “I don't have any good stories to talk to them about.” “If they get a chance to get to know me, they will realize how bad I am.” And just like that, negative thoughts continue to pop into your head. Organizing your thoughts and becoming aware of your negative thoughts is the first step to improving them.
2. TEST YOUR NEGATIVE BELIEFSTake the example above, when a coworker invites you to lunch, write down a series of very specific predictions about that scenario and ask yourself: “What is the worst that could happen”? It could be: “I went to lunch with my co-workers, they realized I was a boring person so they stopped asking me out.” Now challenge your negative beliefs. Try going to lunch with a colleague and see what happens. Surely you will realize that what you think about your colleague's reaction will not be entirely accurate with what actually happened. If the results aren't as bad as you expected, are you willing to challenge other negative beliefs?
3. IDENTIFY NEGATIVE THOUGHTSOnce you have practiced steps one and two, you will be more aware of when negative beliefs enter your mind. When negative thoughts arise, you will immediately identify: "Wow, I'm thinking silly again." Clearly identifying negative thoughts will help you limit their impact on your mind.
4. SAY “STOP”One of the harmful effects of negative thinking is that it creates a chain reaction that leads to a series of other negative thoughts. From the example above when you think “My co-workers think I’m boring” , it leads to thinking “They will never ask me out for lunch again” , “They will talk bad about me behind my back” , “ They will find a way to get themselves fired” … and a host of other negative outcomes. When negative thoughts start to creep into your mind, say “STOP”. Speaking out loud has a powerful impact on perception. If you're in a crowded public place or office, take a deep breath, try not to think about negative emotions, and let them pass.
5. CHALLENGE YOURSELFTry not to think in extremes like, "No one in my team will think I'm funny" or "Everybody thinks I'm stupid" . Challenge yourself. You can find real-life evidence to counter the negative stereotypes in your head. For example, try thinking about positive memories like, “My co-worker asked me if I was enjoying the weekend?” or "My boss praised me for being good at helping him calculate papers" .
6. PRACTICE POSITIVE THINKING BY BEING GRATEFUL FOR THE LITTLE THINGS IN LIFEPractice positive emotions every day by appreciating what you have. It could be something as simple as taking pleasure from the job you are doing, saying thank you to the person who opened the door for you, or the excitement of eating a delicious meal. Starting your day with a positive energy will fill your day with joy.
HOW WILL POSITIVE THINKING HELP YOU RECOVER MENTALLY?
By controlling negative thoughts, you can reprogram your brain to think more positively, which in turn will help you change the way you see the world around you. Positive thinking also gives you good relationships with people and opens up many opportunities in life. Practice positive thinking every day, you will be surprised with the results you get after just a few days or even hours of applying them!