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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 27 references cited in this article that you can see at the bottom of the page.
This article has been viewed 35,043 times.
Having a positive outlook is a choice. You can choose to think that puts you in a good mood, take a more constructive look at difficult situations, and decorate your day with a brighter and more hopeful approach to work. By looking at life in a positive light, you begin to change your negative mood and see life as full of solutions and prospects instead of worries and obstacles. If you want to learn how to think more positively, follow these guidelines.
Steps
Rate My Thoughts
- Lifespan increased
- Reduce rates of depression and distress
- Increase resistance to common cold
- Better physical and mental health
- Increase problem-solving skills when stressed
- Develop a natural ability to build rapport and bond
- Your diary can be written in any form you like. If you don’t want to write long paragraphs, just list five typical positive and negative thoughts of the day.
- Be sure to take the time and opportunity to evaluate and review the information in the log. If you keep a daily journal, you should review it at the end of the week.
Dealing with Negative Thoughts
- An example of unconscious negative thinking is when you know you’re going to take an exam, you think, “I’m going to fail the exam.” This thought is unconscious because it is your initial reaction when you hear about the test.
- One way to deal with negative thinking is to be optimistic. Write down a negative thought and see how you would react if someone else told it to you. It’s like giving positive evidence to refute someone else’s negative thinking, even though you find it difficult to do so yourself. [8] X Research Sources
- For example, you might think negatively: “I often fail my exams.” If you often fail exams like that, you will not be able to continue studying in school. Review your resume or transcript and look for average scores on exams; They will help you fight negative thinking. You can even find 7 and 8 test scores that confirm your negative thinking is outrageous.
- For example, if you think, “Maybe I’m going to fail the exam,” stop. You have just discovered a negative thought and assessed its accuracy. Now try to replace it with positive thinking. It doesn’t have to be blind optimism, such as: “I’m sure I’ll get a 10, even though I haven’t studied at all.” Simply, “I will spend my time studying and preparing for the exam to the best of my ability.”
- Use the power of questions. When you ask yourself a question, your brain will find the answer. If you ask yourself, “Why is life so miserable?” Your brain will try to answer that question. The same thing happens when you ask yourself, “Why am I so lucky?”. Ask yourself questions that focus on positive thinking.
- To avoid this way of thinking, embrace the nuances of life. Instead of thinking about two outcomes (positive and negative), list all the outcomes in between to see that things aren’t as terrible as you think.
- For example, if you have an exam coming up and you don’t feel comfortable with the test content, you may not want to take the test or study at all. So, if you fail the exam, it’s because you didn’t try. However, you have overlooked the fact that you can do better if you take the time to prepare before the test.
- You should also avoid thinking that your test results are only good or bad. There are many points in between the good and the bad.
- People who have a personalization mindset may think: “This morning, Van didn’t smile at me. I must have done something to make her sad”. However, it’s more likely that Van is having a bad day and her mood has nothing to do with you.
- For example, if you take an exam and get a 5 along with a teacher’s critique, you’ll have a much better test result than the last time. Filtering your thoughts will make you only think negatively about the 5 point, forgetting the fact that you have improved.
- For example, you may think that you will fail the exam despite studying. People who aggravate the problem will further deduce that you will fail the exam, have to drop out of school, and then be unemployed and have to live hard. If you think realistically about the negative results, you will find that failing a test once does not necessarily mean you failed the entire course, and will have to drop out of school.
- If your workplace has an outdoor area with benches and picnic tables, take some time out each day to refresh yourself.
- If you can’t get to a quiet place, try meditating and focusing your mind on a pleasant place with nice weather. [16] X Research Source
Optimistic
- Consider meditation as a way to maximize concentration and focus. By meditating for 10 to 20 minutes a day at times that are convenient, you will increase your awareness of yourself and the present, helping you to zone out negative thoughts with greater self-control. [22] X Research Source
- Join a yoga class. Yoga can also help you become more aware of the world when you practice breathing. [23] X Research Sources
- Even stopping to take a deep breath and relax your mind for a moment can make you happier. [24] X Research Source
- Take a class on things you’ve never done before: pottery, painting, composite art, poetry, or carpentry. [27] X Research Source
- Try learning crafts like knitting, sewing, or crocheting. Online craft stores and tutorials are great resources for beginners who don’t want to go to class.
- Daily drawing practice. Review old drawings and get creative to turn them into new ones.
- Become a creative poet. Try writing poetry, short stories, or even novels. You can also read poetry in the open night.
- Try acting, dress up like a character on your favorite TV or joke, or try getting into the community theater. [28] X Research Sources
- Stay away from people who reduce your enthusiasm and motivation. If you can’t avoid it, or don’t want to, learn how to make it impossible for them to upset you and limit your communication with them. [30] X Research Source
- Avoid dating people who have a negative outlook. If you are prone to negative thinking, you will fall into a trap. If you are starting a relationship with someone who is struggling to think positively, the best option is to find a counselor together for help.
- Working towards a goal, even if it’s just small steps, can make you happier. [32] X Research Source
- Always take the time to laugh. Hang out with people who make you laugh, go to a comedy club, or watch a funny movie. It’s hard to think negatively when you’re happy.
Advice
- “Positive attracts positive” is the same as “negative attracts negative”. If you are kind, likable, and always helping people, you can expect to be treated the same way. On the contrary, if you are rude, behave inappropriately and unkindly, people will not respect you, will avoid you because of your unpleasant and belittling attitude towards others.
- You can’t always control situations in your life, but you can control how you think and feel about them. You can choose to see things positively or vice versa. You are the one to decide .
- Live healthy and eat healthy. Those are important foundations for a positive outlook on life, it can be difficult to feel positive if you’re not physically and mentally healthy.
- Laugh often. Laughing and the positive emotions that come from comedy, entertainment, pranks and fun activities is an important part of keeping spirits up. It’s okay if you laugh when you’re at your worst, sometimes humor is just what you need to start solving problems.
- If you feel like your day is not going well, think about the good things that happened during the day, think about how the bad things could have been worse. You’d be surprised how much fun your day was when you look back that way.
- Having a sense of control over your life is an important part of thinking about a positive outlook.
- Acknowledge how easy it is to look at things more positively.
Warning
- Sometimes worrying about the past or the future limits positive thinking. If you are haunted by the past, let bad or sad memories of the past guide you into your present experiences, learning to acknowledge what happened without letting them affect your thoughts and outlook. Present. If your complete focus on the future is negatively affecting the present, try to worry less about what is to come and live more in the present.
- If you are contemplating suicide, seek help immediately. Not only is life worth living, you deserve to live it to the fullest. There are many people ready to help you through difficulties and despair.
- Anxiety and depression are two states that really need care. They are not the same as typical negative thoughts, although such thoughts can be part of a perpetuating/building up of anxiety and depression. Get immediate treatment for these mental illnesses, the sooner you get help, the quicker you can return to a normal and healthy life.
This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 27 references cited in this article that you can see at the bottom of the page.
This article has been viewed 35,043 times.
Having a positive outlook is a choice. You can choose to think that puts you in a good mood, take a more constructive look at difficult situations, and decorate your day with a brighter and more hopeful approach to work. By looking at life in a positive light, you begin to change your negative mood and see life as full of solutions and prospects instead of worries and obstacles. If you want to learn how to think more positively, follow these guidelines.
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