How to Manage Negative Thoughts: 7 Practical Tips

Having negative thoughts that make us feel bad and hurt because of something we’re worried about is completely normal, and in fact, it’s often necessary to take care of those aspects of our lives that need to be addressed.

However, sometimes it is difficult to prevent such thoughts from taking over us and making it very difficult to adopt a constructive state of mind; for example, it happens when we are paralyzed by the fear of making a mistake, or when we become obsessed with pushing them out of our minds and not achieving the desired results. Therefore, here We will cover a number of tips for dealing with your daily negative thoughts..

Useful tips for dealing with negative thoughts

Research focused on developing effective psychotherapy techniques has spent decades studying emotional management and strategies for dealing with unwanted thoughts, an issue that can decisively affect people’s mental health.

Today there are many ways to overcome the negative thoughts of all kinds that assail us on a daily basis, and some of them have “simple” versions that can be applied by the person themselves in their daily life in the form of general advice (Although the most effective option is to always undergo psychotherapy). Let’s see what these recommendations and guidelines are.

1. Don’t try to block them

One of the main practical keys that we can apply on a daily basis to successfully manage the negative thoughts that assail our minds is not trying to block out these thoughts or keep ourselves out of consciousness at all costs.

People who often have recurring negative thoughts know that trying to push a thought out of the mind often has the opposite of what we want, and the only thing we get out of it is thinking about the content that makes us feel bad. .

Instead of trying to force us to think about something, psychologists recommend it turn your attention to other thingsactivities or aspects of life that we find most satisfying, as discussed in the next section.

2. Redirect focus

Those who have more control over their own thoughts tend to be able to turn their attention to other stimuli or mental content at key times.

Directing our attention directly to where we want to go is a very useful strategy at any time when unwanted negative thoughts are crossing our mind and is much more effective than trying to block or eliminate them.

To direct our attention to other thoughts that are more constructive or stimulating than those that make us feel bad or paralyzed, there are many strategies we can follow, but all of them go through take the idea that what worries us will remain in our head for a while, and that it is normal.

3. Accept the discomfort

Another way for us to successfully deal with the negative thought is to accept the transient discomfort we feel with that thought, but keep in mind that this is part of life and that sooner or later you have to deal with this kind of discomfort.

This is important, because otherwise we take a position of denial of the problem, and by not accepting the discomfort that we have been feeling for some time, we pay more attention to it and we give more importance to the thinking than she has.

4. Transform discomfort into constructive elements

Transforming the discomfort we feel into reasons that help us improve and move towards our goals is a very useful strategy when faced with the emergence of negative thoughts that affect us. To do this, ask yourself the following question: What can I learn from this discomfort I feel? From there, it will be easier to focus on a chain of actions that help resolve our concerns.

This transformation of discomfort into something positive can be summarized in the following example. If we are preoccupied with guilt, we can focus on learning from our mistakes and drawing constructive conclusions about what happened.

5. Learn to disconnect

Learning to disconnect is essential to properly manage negative thoughts, because after a long period of suffering caused by distressing content, everyone needs to rest their minds from the exhaustion caused by such thoughts.

Some of the strategies we can apply are the practice of mindfulnessa technique of relaxation and concentration of attention that will help us to better control our thoughts and also to focus on the present to leave behind obsessions, psychological ruminations and unfounded fears.

Some other activities that can help us disconnect can be weekly physical exercise, nature walks, and positive social activities such as hanging out with friends, going to the movies, etc.

6. Set realistic goals

Set realistic and well-distributed goals over time it’s a good way to start solving the problem that concerns us and by doing it in an organized and methodical way, we will succeed in our business.

In the same way, the fact that we put ourselves to work to solve our problem already acts in a therapeutic way in our perception of the problem and helps us to relativize since it does not affect us so much in our daily life.

Another piece of advice remarkably related to the previous one is not to ask too much of ourselves and not to try to solve all our problems at once or overnight.

Some people who are in the middle of a problem try to have total control over what happens to them, and when they see that their demands don’t match the reality of the facts, they end up crawling and end up throwing the sponge.

As with any aspect of our lives, it’s also important not to overestimate ourselves, to treat ourselves with respect, and to be aware that sometimes we can’t do everything.

7. Go see a psychologist

The most useful advice we can follow when our problems and negative thoughts persist is go see a qualified psychologist that you bring us your services to overcome any adversity.

During the consultation of a specialized psychologist, we will receive all kinds of useful guidelines, strategies and tips for dealing with negative thoughts, and we will also learn useful psychological techniques related to the control of intrusive emotions and thoughts.

If you are looking for psychotherapy services, do not hesitate to contact us. In Psychology Cribecca We can help you in person or online via video call.

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