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Do your negative thinking intentionally, not reactively
Most people are in the habit of only thinking about their negative thinking when it shows up.
The best time to do hard, important work is when you’re feeling good, not when your life is falling apart!
And this principle applies to negative thinking as well.
Instead, you need to practice and prepare for it. And that means taking some time to intentionally confront your negative thinking head-on so that you can get to know it and make a real plan for navigating it at the moment.
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Identify Your Negative Thinking Triggers
If you understand what types of situations or events are most likely to trigger negative thinking, you can avoid a lot of negative thinking before it even happens.
Identify the triggers for negative thinking, deal with those triggers more directly, and you won’t experience nearly as much ne...
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Call out Your Cognitive Distortions
Cognitive distortions are errors in thinking that lead to unnecessarily painful and prolonged emotions.
We all fall into cognitive distortions from time to time. And while you probably can’t avoid them altogether, you can get much better at noticing them.
Anytime you feel your mood d...
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Identify the Emotions Behind Your Negative Thinking
The content of your thoughts determines the content of your moods:
- If you’re constantly worrying, you’re going to feel pretty anxious.
- If you’re chronically ruminating on how someone hurt you, you’re going to feel pretty angry.
Negative thinking can lead to painful ...
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Distinguish Helpful vs Unhelpful Negative Thinking
Just because you’re having negative thoughts doesn’t mean something’s wrong. In fact, negative thinking can be a very good thing!
What you want to watch out for is a specific type of negative thinking that is unhelpful.
Your brain’s primary job is to keep you safe and that requires so...
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The Downward Spiral
Everybody gets stuck in negative thinking from time to time:
- Anxious bouts of worry and catastrophizing
- Depressing spirals of self-criticism and judgment
- Angry cycles of rumination and resentment
Unfortunately, the way most people try to deal with their nega...
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Other curated ideas on this topic:
Not Knowing Your Triggers
When you try to break a habit, you have to know all of your triggers and then create a positive habit to replace the negative habit for each of the triggers.
Put your triggers in your written plan, and be very consistent with them — when the triggers happen, do the habi...
Change your thinking patterns
- Have a keen awareness of your thinking patterns. When you have negative thinking you need to change it to a solution.
- You need to be in the business of passionately solving your problems. Try looking at the event from a different perspective.
- Notice when ...
Morning pages
An easy way of getting into the habit of writing, of moving a pen with the aim of seeing your thinking on paper, is starting the practice of Morning Pages (3 pages of stream of consciousness).
It helps you by taking your worries and negative thoughts from your head and putting them in ...
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