What are they: unpleasant, make you agitated, anxiety produced. Drag you down. They impact your life.
What you do want is to regain control of your thoughts and emotions. First step is to be aware of them. For several years I had trouble with them controlling my mind. Those thoughts and emotions come up but, with meditation music and mindfulness activities so far I am handling it better. It’s not a quick fix. You will have things come up that you need to apply methods that help you. Read my blog on meditation music and mindfulness exercises you can apply. This will help you so you don’t do the following and it will take practice. Don’t beat yourself up when you find something hard that you thought you had mastered. This will help you handling things like this:
All or nothing thinking. Such as I messed up at church, I am a failure. Alternative thinking would be, I made a mistake but that doesn’t mean it can’t be fixed.
Exaggerate the importance of something. I yelled at the Bank Teller I will be kicked out of the bank.
Alternative thinking, I should apologize to him. He will accept my apology.
Mind reading. I know he hates me. Alternative thinking, I will approach him and start a conversation.
Externalization/Blaming, If people would drive the speed limit I would make it on time. Alternative thinking, it would better to leave a few minutes earlier than I think I will need.
Making things personal. I didn’t get her close dirty. She shouldn’t get mad at me. Alternative thinking, she’s upset but not at me. It’s because she fell in the mud.
Understanding positive thinking and positive self-talk.
It doesn’t mean you avoid things. You just work on developing a positive approach to things. There are health benefits. Can reduce the risk of some health issues. Identify areas to change. Become more optimistic and engaging. Begin by sitting down and think of areas you want to work on. Every so often stop what your doing and evaluate your thoughts. Think of a positive way to look at the same situation. Allow yourself to find humor in things, to laugh. Surround yourself with positive people. Practice positive thinking.
Doing a journal can help with giving you a way of getting your thoughts and emotions expressed. Think of positive thinking as cultivating a garden. You break up the soil getting it ready to sow and plant. As your able to build on positive thinking it will help you grow and develop along with fostering helpful skills. Here are some suggestions on helping with that:
1. I can do this I just need to take it one step at a time.
2. I choose to focus on the positive things.
3. With Gods help I can overcome challenges
4. I am in control of my emotions.
Mayo Clinic organization had this information: Positive thinking helps with stress management. Can reduce the risk of death in regarding to things like cancer, respiratory system and infections. That doing this can increase life span.
Psychology Today listed 9 ways to cultivate a positive mindset:
1. Focus n your strengths.
2. Practice gratitude.
3. Focus on positive qualities.
4. Practice self-care. You are worth taking care of yourself.
5. Practice self-compassion.
6. Shift your attention.
7. Be optimistic.
8. Try loving kindness.
9. Set meaningful goals.
