The Negative Chatter in Your Head
Negative thoughts can pop into your head when you least expect them. You’re talking to a friend or just driving to work, and then a negative train of thinking starts making chatter in your head! It’s easy to get down on yourself when these unhelpful statements arise. But instead of feeling defeated (and depleted) in the face of that negative inner voice, you can learn how to overcome it. With a little practice, you can turn negative thoughts into positive thoughts and get on with your day in peace. Here are five ways to control negative thoughts!
In addition to these steps, though, remember that there’s never any shame in reaching out for professional help! Seeking guidance from a therapist or a spiritual guide such as a love psychic or a guru can make these techniques more effective, helping you control negative thoughts and look past your own self-criticism to discover what’s great about being you!
1. Be Prepared
Understand that negative thoughts are part of life, and they will never go away completely. However, what can change is your ability to control negative thoughts and feelings. You get to decide how you respond to them and how you act as a result. Because you know that these thoughts will inevitably come up from time to time, consider having a stock response you can say back to the negative chatter, such as: “I hear you, but you’re overexaggerating” or “Thank you for popping up, but you’re not telling the truth.”
Acknowledge the thoughts but take their power away. Doing so
makes it easier to control negative thoughts and feelings, as well as your
reactions to them.
2. Write Them Down
Often, putting pen to paper can help you take some of the
authority away from negative thoughts, allowing you to see how overblown or
ridiculous they can be. The next time an unproductive statement floats through
your head, jot it down in a journal or in the notes feature on your smartphone.
Seeing the words written down will change your perspective on them, making it
easier for you to brush them off and control negative thoughts.
3. Watch Out for Triggers
Certain people and situations may make you more prone to
negative thoughts. Start noticing who and what these are, then decide if these
are healthy interactions for you. If family members or coworkers tend to
provoke negativity, there’s not much you can do to get away from them — at
least not for good. However, you’ll at least have the knowledge that those
individuals tend to bring out that darker voice. Being aware of that will equip
you to control negative feelings and better deal with that voice in the moment.
4. Assess Their Validity
If you want to control negative thoughts when they arise, then one key question to ask yourself is whether the statements in your head are actually true. Chances are, they’re not. Maybe the words are partially true, or were true in the past, but these thoughts usually don’t reflect your true reality. Furthermore, examining this question gives you the power to enact change and alter whatever elements are true, if any. In this way, distinguishing between fact and fiction helps take power away from negative thoughts.
5. Keep Positive Affirmations Handy
Counter the negativity with something positive. If the same negative thoughts tend to run through your head, think about something specific you could say in response that’s optimistic or confident. For instance, if you look in the mirror and think “I need to lose five pounds” or “I’m not as attractive as I used to be,” challenge yourself to say “I love my body” or “I’m proud of the person I am today.” This way, you’ll end the “conversation” (so to speak) on an empowering note.
If necessary, write down affirmations on post-its that you can stick on your mirror, your laptop, or your desk — wherever you find yourself wallowing in negativity the most. Doing so makes it easier to address and control negative thoughts as soon as they arise.
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