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Why Stop Negative Thinking?
Your mind has a tendency to think of the negative due a variety of reasons, one being the negativity bias. This is where the negative things in life, have a greater effect on us than positives things.
If left unchecked, negativity can cause a whole host of problems such as anxiety depression and shorter life expectancy to name a few.
Depsite those problems, we have around 12,000 - 50,000 thoughts a day and 80% of them are negative.
This begs the question, how can we stop thinking so negatively?
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Challenge Your Thoughts
A study revealed that dwelling on negative life events can result in mental health problems. However, the study indicated that rather than the events itself, its how we think about those events, that shapes our psychologyical well-being.
First, understand what negative thoughts you engage in, this will allow you to have a better understanding of what triggers your negative thoughts.
Everytime you have a negative thought, write it down. Do this over a week and you may be shocked at the result.
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Reframe Your Thoughts
If the thought of 'not being good enough' pops into your head you may be thinking how bad you are. However, if the same thought occurs, you can reframe the statement to change your perspective on it.
For example: - 'I am not good enough'
- Typical Negative thought - 'I will never be good at this!'
- Reframing the thought - 'Hmm, it seems I am not good at my work, what can I do to change this?'
Reframing changes the way you see a problem, which allows a better chance in finding a resolution.
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Meditation Combats Negativity
Research shows meditation significantly reduces the amount of negative thoughts.
The research also showed people who mindfully meditated saw the most benefits. To mindfully meditate:
- Direct your attention inwardly.
- Notice thoughts, emotions and physical sensations.
- Everyime you are aware of these, turn your attention towards it.
- Acknowledge it, if you want label it and as best as you can...
- Let things be as they are.
By letting go of the negative thoughts you makes space for new experiences.
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Gratitude Kills Negativity
Gratitude has been called as a 'natural antideressant'
Studies on gratitude are linked with increase feeling of long last happiness and contentment.
Gratitude has also been linked with:
- Better sleep
- Builds emotional awareness
- Promotes physical health
- Resilient to emotional setbacks
Focusing on what you are grateful for disconnects us from negative emotions, if you think about you can not be happy and sad at the same time.
Ask yourself right now, 'what is one thing I'm grateful for today...'
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