Three Strategies for Breaking Negative Thought Patterns

Negative thinking is one of the most common roadblocks, and many people don’t even realize just how much negativity has taken over their lives.

In individual therapy, I strive to help people identify and overcome barriers that are preventing them from living their best lives. Identifying and changing negative thought patterns can be a powerful tool in reclaiming a sense of control and happiness in your life.

Consider the impact of negative thinking

• Increase in stress chemicals. Negative words can trigger your brain to produce more stress hormones, which can impair “logic, reason, language processing and communication.”
• Fear and worry. Even just hearing fear-filled words, such as death or poverty, can trigger a fear response in your brain – even when there is no real-life threat.
• Sleep and appetite. When areas of the brain that regulate memories and emotions are impacted by stress hormones and neurotransmitters, it can affect your appetite and ability to sleep.
• (Source: Psychology Today)

Exposure to negative words, and repeating negative thoughts to yourself, can lead to a general sense of unease. You worry, lose sleep and ruminate about worst-case scenarios. It can be difficult to relax and feel settled, let alone feel happy or content.

If that sounds familiar, then it’s time to break the cycle. Starting today, you can make small changes to break those negative thought patterns:

Acknowledge your successes

People who are stuck in a habit of thinking negatively about themselves often jump to phrases like “I am a failure” or “I always screw up.” I challenge you to write a list of your successes – big or small – that you can draw on in those low moments. Use the following prompts to get started:

• List two or three of your talents (think everyday talents like an ability to remember names, telling jokes or making friends feel welcome)
• What personality trait do people compliment you on?
• What makes you feel energized and happy? Why?
• When have you felt the most proud/strong/healthy/smart?

Then, when you have a bad day at work or have a fight with your partner, stop and remind yourself of your wins. No, you don’t “always screw up.” Sometimes, you handle things beautifully. Take time to remember and acknowledge your good traits and your personal skills.

Smile

Have you ever heard the line “Fake it ‘til you make it”? Even when you don’t feel like smiling, studies show that the physical act of smiling can actually lower your heart rate and boost your mood.

So, fake it at first, if you have to – but then make smiling a habit. If you find yourself frowning, it could be a sign that you’re dwelling on negative thoughts. Pause, take a deep breath and try smiling instead.

Rephrase

Life is full of challenges. It is not all champagne and caviar all the time – for anyone. It is inevitable that you will face moments and phases in your life that are difficult or painful, and you don’t need to pretend that those times are positive or happy.

What you can do, however, is acknowledge the challenge while celebrating your own strength. For example:

• Negative thought: “My girlfriend broke up with me, and I will never find anyone.”
• Rephrase: “I am sad about our break-up right now, but I know I will feel better in time. I will date/love again.”

• Negative thought: “I lost my job, and I don’t know how I will pay my bills.”
• Rephrase: “Things are uncertain right now, but I have good skills and family/friends who will support me. I can get back on my feet.”

Even negative thoughts about minor, everyday irritations can be rephrased to help ease the stress you feel in the moment:

• Negative thought: “Traffic is terrible. Why are there so many bad drivers in this town?”
• Rephrase: “Traffic is frustrating today, but I won’t let it affect my mood. I will get home soon, and I will enjoy my evening.”

Breaking the habit of negative thinking can take practice, but it is possible. Make small changes a little at a time to reduce the impact negativity has on your life and your well-being.

To learn more about changing negative thought patterns or how individual therapy can help, contact me today. I am a Denver therapist located near the Cherry Creek, Washington Park, Virginia Village, Lowry, Montclair, Hilltop, and Congress Park neighborhoods.

Sincerely,