Techniques for Shifting Negative Thought Patterns: 7 Methods

Strategies for Overcoming Negative Thinking: 7 Methods Revealed

In the journey towards mental wellness, navigating negative thoughts can often feel like a daunting task. However, there are various strategies and resources available to help individuals better understand and manage their thoughts.

One such strategy involves seeking the support of a trusted therapist. A therapist can provide a warm, caring environment where you can discuss your feelings openly. By working together, you can identify patterns in your thought processes that may not be immediately apparent to you.

A study published in 2021, involving 91 adults with anxiety, depression, or PTSD, found that cognitive behavioral therapy (CBT) was effective in improving repetitive unhelpful thinking patterns. CBT is a type of psychotherapy that focuses on modifying negative thoughts and behaviors to help improve emotional response and overall mental health.

Another approach suggested by spiritual thought leader Kyle Cease is to practice radical self-acceptance. This can be achieved by adding "and I love that" onto every unhelpful thought. This simple exercise encourages a shift in perspective, promoting self-compassion and acceptance.

Buddhists propose a different method, suggesting that instead of fighting against unhelpful thoughts, one should surrender to them, notice them, take a pause, and avoid pushing them away.

In addition to these methods, there are numerous books that can aid in the inner work. "What to Say When You Talk to Yourself" by Shad Helmstetter, "The Mindful Self-Compassion Workbook" by Kristin Neff and Chris Germer, "Get Out of Your Mind and Into Your Life: The New Acceptance and Commitment Therapy" by Steven C. Hayes, "The Happiness Trap: How to Stop Struggling and Start Living: A Guide to ACT" by Russ Harris, "The Negative Thoughts Workbook" by David A. Clark, "The Brain That Changes Itself" by Norman Doidge, and "The Dialectical Behavior Therapy Skills Workbook" by Matthew McKay, Jeffrey C. Wood, and Jeffrey Brantley are all valuable resources for those seeking to manage their thoughts more effectively.

Moreover, imagining someone else's face if they heard what you're thinking can make a difference in shifting language to something more loving. This technique, often used in therapy, can help individuals adopt a more compassionate and understanding tone towards themselves.

Lastly, "sticking up for yourself" out loud can be a powerful tool. By speaking out against negative self-talk, you can assert your self-worth and promote a more positive mindset. You can say to yourself, "Hey, I don't like how you're talking to me, brain. That's enough out of you. I'm done."

In conclusion, navigating negative thoughts can be a challenging but manageable task. By seeking support, adopting new strategies, reading informative books, and practicing self-compassion, individuals can take positive steps towards improved mental health.