{"id":95510,"date":"2023-03-18T13:48:00","date_gmt":"2023-03-18T17:48:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=95510"},"modified":"2023-03-22T11:42:07","modified_gmt":"2023-03-22T15:42:07","slug":"how-to-avoid-negative-thoughts-2","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/how-to-avoid-negative-thoughts-2\/","title":{"rendered":"How to Avoid Negative Thoughts: 2 Steps to Positivity"},"content":{"rendered":"\n

Do you doubt yourself often? What are two ways to avoid negative thoughts?<\/p>\n\n\n\n

Negative thoughts can prevent you from working toward your goals. Thankfully, Soundtracks<\/em> by Jon Acuff has strategies you can use to interrupt negative thoughts and stop them from holding you back<\/a>.<\/p>\n\n\n\n

Continue reading to learn how to avoid negative thoughts<\/a> and become the best person you can be.<\/p>\n\n\n\n\n\n\n\n

1. Question Negative Thoughts<\/h2>\n\n\n\n

To learn how to avoid negative thoughts, Acuff recommends that you take a moment to critically examine negative thoughts <\/strong>when they come up. When a thought gets stuck in your head, there are three criteria you can use to determine whether it\u2019s counterproductive.<\/p>\n\n\n\n

(Shortform note: While Acuff\u2019s strategies for combating your negative thoughts are useful, sometimes you might not be able to overcome those thoughts on your own. If you\u2019re having difficulty working through negative thoughts, it can help to turn to a partner, friend, or family member for support<\/a>. Turning to loved ones can provide a healthy dose of perspective whenever you need a little help wrangling your internal monologue<\/a>.)<\/p>\n\n\n\n

The first factor to consider is whether the thought is true.<\/strong> Many negative thoughts are simply false, and taking a moment to recognize this can help you escape the cycle of negative thoughts. This can be especially helpful if you\u2019re dealing with negative thoughts<\/a> that tell you you\u2019re inadequate or underqualified. <\/p>\n\n\n\n

For example, suppose your boss offers you a promotion that includes increased responsibility. Negative thoughts could tell you you\u2019re not ready for such a role, and you\u2019ll fail if you accept the promotion. However, if you take a moment to ask if these thoughts are true, you\u2019ll realize that you are<\/em> qualified for the new position\u2014otherwise, your boss wouldn\u2019t have considered you for the role in the first place.<\/p>\n\n\n\n

(Shortform note: Experts note that because your brain is constantly thinking, it naturally generates many thoughts that have no basis in reality<\/a>. Especially unpleasant random thoughts are known as intrusive thoughts, which tend to be more common in individuals with OCD and other disorders. Experts recommend that when these thoughts occur, it\u2019s best to simply ignore them and wait for them to pass, as your brain will quickly move on to the next thing.)<\/p>\n\n\n\n

Next, assess whether a given thought will help you accomplish your goals.<\/strong> If a thought doesn\u2019t help you move forward, or actively hinders your productivity, that thought probably isn\u2019t worth dwelling on. Recognizing that a negative thought is unhelpful can help you be less affected by it.<\/p>\n\n\n\n

For example, imagine you have a deadline coming up at work, and you can\u2019t stop thinking about how you could be fired if you fail to meet it. Instead of working on the now-stressful project, you\u2019re inclined to completely avoid it due to anxiety. However, by taking a moment to think about it, you realize that by focusing on a hypothetical negative outcome, you\u2019re making it more difficult to get anything done. Instead, you choose to focus more positively on the acclaim you\u2019ll receive when the project is completed, which motivates you to keep pushing forward.<\/p>\n\n\n\n

(Shortform note: Experts suggest that humor can be an effective strategy for overcoming counterproductive thoughts<\/a>. If you\u2019re able to find a way to laugh about a difficult situation, you\u2019ll feel less stressed, which will make it easier for you to reapproach the situation from a more positive perspective.)<\/p>\n\n\n\n

Finally, when dealing with a negative thought, take note of whether the thought makes you feel good.<\/strong> It can be easy to think mean-spirited, negative things about yourself. However, these kinds of thoughts can lower your confidence and prevent you from striving for your goals.<\/p>\n\n\n\n

(Shortform note: If you\u2019re struggling with an especially mean-spirited inner critic, experts recommend mentally referring to yourself in the third person<\/a> in order to distance yourself from that inner critic. By referring to yourself by name, you distinguish between your conscious, positive thoughts<\/a> about yourself and your inner critic\u2019s negative thoughts. Once you\u2019ve created that distance, it\u2019s easier to disregard the negative voice in your head<\/a> in favor of creating your own positive narrative.)<\/p>\n\n\n\n

To identify unkind thoughts, Acuff suggests you consider how you\u2019d feel if the thought was directed at one of your friends. For example, suppose you can\u2019t stop thinking that you\u2019re not smart enough to get into medical school. On reflection, you realize that if someone said something like that about one of your friends, you\u2019d dismiss that person and their statement entirely. Reflecting further, you decide not to listen to such a patently unkind thought and return to working on your medical school applications with renewed faith in yourself<\/a>.<\/p>\n\n\n\n

(Shortform note: Acuff\u2019s recommendation to view thoughts about yourself through the lens of friendship echoes a mindfulness<\/a> concept known as self-compassion<\/a>. Self-compassion is the practice of learning to treat yourself with kindness<\/a>, in much the same way you would treat a friend. Part of that practice involves recognizing that you aren\u2019t weak or isolated if you\u2019re struggling in difficult situations. Recognizing that it\u2019s natural for you to struggle sometimes can help you feel less frustrated and negative toward yourself when in a difficult situation.)<\/p>\n\n\n\n

2. Relax and Refocus<\/h2>\n\n\n\n

Acuff notes that assessing your thoughts may not always be enough to interrupt them. It\u2019s possible to recognize that a thought is untrue, unhelpful, and unkind, and still remain fixated on it anyway. When dealing with these kinds of persistent negative thoughts, Acuff recommends that you step away from whatever you\u2019re working on and take a moment to engage in a relaxing activity<\/strong> to help refresh your mind before going back to work. <\/p>\n\n\n\n

(Shortform note: Stepping away from intense work and re-engaging later may help you solve problems more creatively, writes Daniel J. Levitin in The Organized Mind<\/em><\/a>. By stepping away from a task, you switch your brain out of central executive mode and into mind-wandering mode<\/a>. In mind-wandering mode, you\u2019re able to consider information from a variety of sources that you may not consider while in the narrow, intense focus of central executive mode.)<\/p>\n","protected":false},"excerpt":{"rendered":"

Do you doubt yourself often? What are two ways to avoid negative thoughts? Negative thoughts can prevent you from working toward your goals. Thankfully, Soundtracks by Jon Acuff has strategies you can use to interrupt negative thoughts and stop them from holding you back. Continue reading to learn how to avoid negative thoughts and become the best person you can be.<\/p>\n","protected":false},"author":14,"featured_media":86332,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[42,9,43],"tags":[936],"class_list":["post-95510","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motivation","category-psychology","category-self-improvement","tag-soundtracks","","tg-column-two"],"yoast_head":"\nHow to Avoid Negative Thoughts: 2 Steps to Positivity - Shortform Books<\/title>\n<meta name=\"description\" content=\"Where are negative thoughts coming from? How can you stop them from happening? 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