Imagine surrounding yourself with negative people who constantly discourage you and stop you from pursuing your dreams. Sounds bad, right? You would never want someone like that near you.
Yet, you don’t take the necessary actions to stop those negative thoughts from weighing you down. Negative thought patterns are like a nagging virus that affects your mentality and attitude toward life. When you allow them to control you, they impact everything in your life, including relationships, career, health, and even your personality.
So, stop feeding them and take steps to break free from those negative thoughts. These five necessary and mindful behaviors and practices will help shift your thinking and get rid of negative thought patterns:
1. Reframe your thoughts
Taking the first step is always the hardest, but once you have shown the courage to identify negative thought patterns and question them, the next part of the journey gets more manageable.
Ask yourself if your thoughts are based on facts or assumptions. Are they rational or exaggerated? More often than not, you will find that those nagging thoughts are simply your inability to pay attention to the positive aspects of life. We usually let ourselves be guided and controlled by thoughts that otherwise have a silver lining.
What to do: Replace negative thought patterns with positive affirmations. Focus on what you can do rather than what you can’t. One simple way to do this is by being grateful. Regularly practice gratitude by acknowledging what you already have, eventually focusing on the positive aspects.
For example, if you think “I’m not good enough,” reframe it to “I have strengths and areas where I’m still growing.”
2. Practice mindfulness
Engage in mindfulness techniques to stay present and observe your thoughts without judgment. When you choose to be mindful, every meaning and reason changes into something more positive and reassuring.
Adopting mindful behavior can be a great way to boost positivity and break that nagging negative thought pattern that mostly holds you back from realizing your full potential.
What to do: Regular meditation can help calm your mind and attain mindfulness, reducing the impact of negative thoughts. Mindfulness allows you to avoid getting lost in negative thought cycles. Additionally, deep breathing exercises and yoga can be helpful.
3. Replace it with healthy habits
Healthy, positive habits are like a fresh boost of energy for your dull, injured soul. Constantly being hit with negative thought patterns leads to unnecessary emotional baggage that affects you physically and mentally.
When you surround yourself with positive, healthy habits and people, you automatically build a positive aura around you.
What to do: Physical activities help uplift your mood and reduce stress, so indulge in exercises, walks, cycling, or something similar that you enjoy. You must also ensure that you get enough sleep, as incomplete rest can lead to clouded thoughts. Additionally, try investing in mindful eating to support overall physical and mental health.
4. Practice self-compassion
Be kind to yourself. Remember that no one else will if you do not stand up for yourself. Treat yourself with the same compassion that you would offer a friend.
Many times, we forget to be kind to ourselves and end up hurting ourselves more than others. Anyone can occasionally have a negative thought pattern, and it’s okay to experience them.
What to do: Accept that you made a mistake or made a wrong decision because making mistakes is natural, and they don’t define your worth. You are more than just one miscalculated step. When you forgive yourself and let go, you move towards being free of that negativity.
5. Ask for help
“What is the bravest thing you’ve ever said?” asked the boy.
“Help,” said the horse.
“Asking for help isn’t giving up,” said the horse. “It’s refusing to give up.”
- Charlie Mackesy, from the book The Boy, the Mole, the Fox and the Horse
Asking for help is perhaps the most difficult yet easiest thing one can do. Not every time are we in control or have the energy to fight that disturbing negativity. And yet, we fail to do the simplest thing—ask for help. When we ask for help, we free ourselves from the loop of recurring negative thought patterns.
What to do: Talk to someone you trust or a mental health professional about your negative thought patterns. They can offer support, perspective, and coping strategies. It’s okay. You do not always have to fight it alone. Just show courage and take the leap of faith to ask for help.
Final thoughts
There is so much harm that negative thought patterns do to us. The greatest evil they do is fill us with stress and anxiety, all of which contribute to poor mental health.
Breaking free from these negative thoughts is crucial. It allows for greater mindfulness and presence in the moment, which helps build a more positive mindset and emotional well-being.
Instead of forcing your mind to shut down, try redirecting it toward positivity and feeding it realistic, encouraging thoughts that boost your self-esteem.
This blog was written by Ayesha Mollah, a professional blogger who has embraced minimalism since 2023 and is on the path toward understanding and accepting the greater meanings of life.
