We have all had our fair share of negative thoughts throughout our lives. However, how positive our lives are is determined by how we deal with these negative thoughts. As human beings, it is only normal that we experience these immeasurable negative thoughts, but it is important to acknowledge ways to avoid them in the best possible way.
Negative Thinking & Its Impact on Mental Health
Sometimes, it can be extremely difficult for a person to differentiate between negative thinking and the regular worries that everyone experiences. Feeling upset about a distressing event is normal, just as worrying about the future is something we all partake in from time to time. It is only when those feelings and thoughts become persistent and incessant, however, that complications arise.
Negative thinking itself refers to a “pattern of thinking negatively about yourself and your surroundings.” While everyone experiences negative thoughts from time to time, “negative thinking that seriously affects the way you think about yourself and the world and even interferes with work/study and everyday functioning could be a symptom of a mental illness, including depression, anxiety disorders, personality disorders, and schizophrenia.”
With that being said, we must keep in mind that not everyone who experiences negative thoughts has a mental illness, just like not everyone who has a mental illness experiences those negative thoughts. Nevertheless, engaging in negative thinking can be detrimental to your mental health and quality of life; therefore, you must recognize what causes them in order to end them.
What Causes Negative Thinking?
There are many causes that can induce negative thinking:
1. Mental health disorders: Intrusive thoughts can be a symptom of obsessive-compulsive disorder (OCD), generalized anxiety disorder (GAD), or other mental Illnesses. Negative thinking is also symptomatic of depression.
2. Shame over the past: A natural part of life is making mistakes but moving on from them. What is considered out of the ordinary is worrying and dwelling over something you did yesterday, last week, or last year knowing that nothing you do now will change them or erase them from the past.
3. Anxiety about the present: It is completely understandable to worry about what people would think of you, whether you are getting the promotion you have wanted or not, and whether you might run late to a place or not. However, negative thinkers often come up with the worst-case scenario for every situation they face, which may be derived from their fear of losing control.
4. Fear of the future: Because people often fear the unknown of the future, they may start “catastrophizing”, which means to always predict a disaster however decent the situation you are in is.
How to Overcome Negative Thinking
You never have to succumb to a life filled with negative thinking. Learning some basic countering techniques will help rid you from the all-consuming negative thoughts you may experience.
Here are some recommended methods to try:
1. Keep a journal: Ask yourself these 5 questions the next time your negative thoughts arise and write your answers down.
– Is the thought factual? What is the basis of this negative thought?
– Is the thought making you feel powerful, or is it taking your power away?
– Can you counteract this negative thought with a positive thought to cancel it out?
– What would your life look like if you did not have these negative beliefs?
– How would your life and days look like if you did not allow these negative thoughts to control you?
– Is there an underlying issue that needs to be addressed but is covered up by this negative thought?
2. Find a distraction: Different things work for different people. You have to comprehend that a distraction, when exercised correctly, can benefit you greatly. Do not distract yourself in a way where, if you stop the distraction, all your negative thoughts will come crashing down on you. Rather, find a distraction – such as writing, painting, or yoga – which can grow into hobbies you become passionate about.
3. Keep positive company: If you are surrounded by people who constantly draw negative energy to you, it is only natural that you will follow the same path as them. Instead, surround yourself with friends and loved ones who inspire you.
We all become familiar with negative thoughts at times. Resentment, distress, humiliation, and other unkind emotions are common when they arise and then fade away. However, should you ever feel stuck within destructive thought patterns, not only would you feel miserable, but you can become prone to anxiety or depression. In turn, this can even have a negative impact on things like your immune system and overall health.