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This article was co-written by Tracy Carver, PhD. Tracy Carver is an award-winning psychologist living in Austin, Texas. Carver specializes in counseling on issues related to self-esteem, anxiety and depression. She holds a bachelor’s degree in psychology from Virginia Commonwealth University, a master’s degree in educational psychology, and a doctorate in counseling psychology from the University of Texas at Austin. Carver also completed an internship in clinical psychology at Harvard University School of Medicine. She was named one of the best mental health professionals in Austin by Austin Fit Magazine for four years in a row. Carver has been featured in Austin Monthly, Austin Woman Magazine, Life in Travis Heights and KVUE (ABC News’ Austin affiliate).
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 8,682 times.
Do you often wake up unhappy every day? If you notice that negative thinking is starting to take control of your life, take action before the stress slows you down. Learn how to identify and eliminate negative thoughts, then replace them with positive exercises. In this way, opportunities will not only appear, but you will have the power to change your mental state as well as your day.
Steps
Get rid of negative thoughts
- Look for thoughts that can make you feel sad or depressed, such as: blaming yourself or feeling ashamed of yourself for things that are not your fault, simple interpretations of mistakes as an expression of personal failure, or imagining that small problems are bigger than they really are (“small things tearing apart”).
- Notice if your negative thoughts fall into common cognitive distortions such as “all or nothing”, “overgeneralization”, “rushing to conclusions”, ‘fallacy fallacy’. change”, etc… [2] X Research Source
- If you get stuck, keep this trick in mind: never tell yourself something you wouldn’t want to tell someone else. [4] X Trusted Source Mayo Clinic Go to the source Remind yourself to stay positive and eventually it will become a habit.
- Your vocabulary includes the words you use to present yourself to others, as well as to yourself, whether verbally or through your thoughts.
- When you find yourself using one of these words, immediately replace them with a less heavy word in your mind. “Loss” can be replaced with “unfortunately” or “not as good as I had hoped”. “Disaster” can become “inconvenient” or “challenging”.
- For example, you might imagine that your computer breaks down, forcing you to replace its internal components. Although inconvenient, this experience provides you with the opportunity to learn a new skill or re-strengthen an existing one.
Make a positive day
- While it may feel silly to make an affirmation or a positive statement verbally, many studies have shown that saying positive things aloud can actually help you believe what you are saying. you are talking. [9] X Research Source This action can make you happier and increase your focus if you verbalize your positive thoughts.
- If you feel stressed, take a short break and think about something other than the cause of your stress.
- You will find that exercise is actually a pretty good way to keep your mind away from negative thoughts. [11] X Research Source
- Avoid smoking, drinking too much alcohol, or any other habit that puts your body to work.
- After making the change, congratulate yourself for working to improve your own mood. Actively adjusting your thoughts will make it easier for you to eliminate negative thoughts from the very beginning.
- You can also write about something you are grateful for. In this way, you will easily perceive the positive factor. [12] X Research Source
Seek outside advice
- To find a therapist you trust, you can consult a friend who has had counseling or therapy before. You can also ask your doctor for a referral.
- Make an appointment with an open mind. Hopefully the consultant can help you. If not, you can always seek out another counselor who can make you feel more comfortable.
- Remember to describe how your negative thoughts affect your emotions. Explain how often you feel them and what you usually do to deal with them.
- Don’t be discouraged if you find that your period of treatment with a certain counselor has not yielded results. You can always find another therapist who can help you feel more comfortable.
This article was co-written by Tracy Carver, PhD. Tracy Carver is an award-winning psychologist living in Austin, Texas. Carver specializes in counseling on issues related to self-esteem, anxiety and depression. She holds a bachelor’s degree in psychology from Virginia Commonwealth University, a master’s degree in educational psychology, and a doctorate in counseling psychology from the University of Texas at Austin. Carver also completed an internship in clinical psychology at Harvard University School of Medicine. She was named one of the best mental health professionals in Austin by Austin Fit Magazine for four years in a row. Carver has been featured in Austin Monthly, Austin Woman Magazine, Life in Travis Heights and KVUE (ABC News’ Austin affiliate).
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 8,682 times.
Do you often wake up unhappy every day? If you notice that negative thinking is starting to take control of your life, take action before the stress slows you down. Learn how to identify and eliminate negative thoughts, then replace them with positive exercises. In this way, opportunities will not only appear, but you will have the power to change your mental state as well as your day.
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