How to deal with negative thoughts.
Tips + tricks.
Unfortunately, negative thoughts are a part of being human.
The key isn’t to get rid of them but find a way to be okay with letting them float through, because they are normal.
To effectively deal with negative thoughts, we can utilize several strategies including recognizing thought patterns, challenging negative thoughts, practicing mindfulness + seeking professional help when needed.
Focusing on the present, practicing gratitude + engaging in positive activities can also help shift your mindset.
How to deal with negative thoughts:
Identify Negative Thinking
The first step is to become aware of your negative thoughts + recognize patterns. Pay attention to situations, emotions + physical sensations that trigger these thoughts.
Challenge Negative Thoughts
Once identified, challenge the validity of these thoughts. Ask yourself if there's evidence to support them or if they are based on distortions or exaggerations. Consider alternative, more positive or realistic interpretations.
Surround yourself with loved ones.
Sharing your thoughts + feelings with a trusted friend, family member, or therapist can provide valuable support + perspective.
Occupy yourself with a hobby.
Engaging in enjoyable hobbies, spending time with loved ones + maintaining a healthy lifestyle through exercise + proper sleep can improve your mood + reduce negative thinking.
Ground yourself in the present moment by using your senses.
The "5-4-3-2-1 grounding technique" is a mindfulness exercise used to manage anxiety + stress by bringing focus to the present moment using the five senses.
It involves identifying five things you can see, four things you can touch, three things you can hear, two things you can smell + one thing you can taste.
Have a set of affirmations to counteract those thoughts.
Focusing on the positive aspects of your life can help counteract negative thoughts. Keeping a gratitude journal, daily affirmations or simply taking time to appreciate things you're thankful for can shift your focus to positivity.
Meditate to become aware of the thoughts that do not give you peace + analyze their triggers.
Mindfulness involves observing your thoughts without judgment, letting them pass like clouds in the sky. Techniques like deep breathing, meditation + focusing on the present moment can help cultivate this awareness.
Ask for higher assistance + intervention.
If negative thoughts are persistent, overwhelming, or interfering with your daily life, consider seeking professional help from a therapist or counselor. They can provide personalized guidance + support.
Negative thoughts can make you feel sad + anxious.
They take the joy out of life-and they can take a toll on your physical health. That's why it's so important to learn how to deal with them.
✨ We share videos, tutorials + other mindfulness techniques in our Adoptee-Only Private Facebook Group!
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For us adoptees our negative thoughts are memories of loss expressed as emotions. In order to express them safely and accurately use art to create picture of them. Draw a memory even if its not explicit. You can draw the day you were born. It will be picture of your emotions created at that time. Talk about the picture. Examine what emotions surface. You will be able to make verbal connection to them. You can also write letter to your birth mother. Express yourself without restraint. Read it out loud see what comes out. Art reaches into the limbic system thats where the emotions and memories are held