Everyone encounters some powerful negative thoughts once in a while. There are some that you can ignore, while others linger on however much you try.
Negative thoughts that continue for long can pull you back or drain your general mood and health. They have a way of destroying your self-worth and can tamper with your potential to relate with others or complete some tasks.
The human mind is always engaged with thought. Negative thoughts always result in negative emotions, and these result in unpleasant actions. The mind always tends to focus on negative thoughts more than the positive ones.
Learning how to identify these thoughts can help you to start controlling them. Some powerful negative thoughts may be challenging to overcome. However, you must always take note of these and ensure that you do not get fused with them.
Basically, negative thinking takes several different categories. Some of these include:
Anger outpours. When you are maltreated by another person, you always end up having negative thoughts and feelings about the person. When you start seeing others negatively, it is likely that you will only think negatively about them.
Overanalysis of issues. In the event that you are involved in critical decision making, it is crucial that you assess all the available options. Some people tend to get obsessed about these options as they try to dictate the outcome. To avoid doing this, always have a deadline for making critical decisions. This ensures that you do not deviate from the positive aspect of the situation at hand.
Negative reflection. This is also called negative rumination. Although there is a level of rumination that is healthy, especially if you want to head in the right direction of life, there is a level of reflection that may become harmful. This occurs at the point when reflection moments start generating negative thoughts and ideas. It mostly happens when you have spent a lot of time thinking about the same thing. The solution lies in switching to a different activity, idea, or environment as soon as you start deviating.
The Origin of Negative Thoughts
There are several reasons why negative thoughts occur. One major reason is the fear of the unknown. When you keep predicting the future based on the current reality, you may find yourself thinking negative things about what is bound to come.
As you wonder whether the future will cause good fortune or harm, you may start predicting negative things, and this may result in negative thoughts.
Some people manage to maintain an optimistic view of what is to happen in the future. They then set goals based on their predictions and work towards achieving them. However, other people always find it difficult to remain positive in their thinking. Such people always think about failure or a looming calamity.
Another reason for negative thoughts is anxiety. When you get anxious about the present moment, you will remain worried about some simple things that do not even matter.
For instance, you may leave your house in the morning and keep worrying as to whether you closed all the taps or if you switched off the lights. This, in turn, triggers some negative thoughts about what you may have forgotten to do.
The third trigger for negative emotions is a person’s habits. There are people who spend most of their time thinking. Although thinking is healthy, it is vital to have a limit to what you spend time thinking about.
If you make negative thinking a habit, you will always bear negative thought patterns. The more you concentrate on your thoughts, the more you will shift towards some thoughts that are not too good.
Another cause of negative thoughts is the occurrence of emotions. These always affect the mind and body. When a negative emotion occurs, it activates the brain to start thinking about it. If, in any case, you encounter a negative thought that you cannot explain, it is likely that there is an underlying emotion that is causing such thoughts to arise. Any thoughts that arise as a result of emotion often act as a way of getting rid of the motion.
Your thinking capability can also determine whether you will remain positive or negative in your thoughts. The brain contains a good amount of energy that triggers conscious as well as unconscious thoughts. Unconscious thoughts are those that find their way to the brain without your knowledge.
This is something that is beyond your control, and sometimes you may find that these thoughts are extremely negative. You can allow these thoughts to flow across your mind without focusing on them. This mostly occurs when you are idle.
Examples of Negative Thoughts
Powerful negative thoughts make people see the wrong in everything that goes on around them. It always causes a decline in expectation as the person struggles with reality. When left unattended, these thoughts may result in long-term sadness, stress, or worry. Below are some fee examples of having negative thoughts.
This is one major aspect of negative thinking where you keep thinking that you know the kind of thoughts others have towards you. For example, a person may ignore your calls, and instead of thinking of a valid reason why this could have happened, you start wondering whether you have wronged the person. This kind of thinking ruins relationships and may cause you to become a less social person.
Thoughts of guilt.
These thoughts arise when you have made a mistake and are in regret. Even when you are aware of the fact that you cannot erase past mistakes, you will always find yourself feeling guilty at a point. Not acknowledging your mistakes often leads to negative feelings and negative actions.
Have you ever been doing something then all over sudden you started thinking that you are not good enough for the assignment? There are people who always think negative of themselves just because they do not trust their capabilities. When this happens, they always end up drowning in self-pity and spite. Such limiting thoughts always affect a person/s productivity and may lead to an inferiority complex.
This is also an example of negative thoughts where you always anticipate negative outcomes from situations. A fortune teller only thinks about the worst that can happen. This mentality hinders the person from appreciating any present moments that are full of bliss and fun.
For instance, if you are scheduled to attend an interview, you may keep thinking that you are not going to succeed at it. This may make you nervous during the interview process, and eventually, the opportunity will bypass you. Fortune telling is a very bad character. It hinders you from attaining their goals in life and causes you to have less confidence in yourself. It also lowers your self-esteem.
Blaming yourself and others is a result of negative thoughts. When you think less of yourself, you will always view yourself as a failure. This, in turn, affects your mood, and you may find it hard to let go of even the simplest mistakes. You will keep blaming others and yourself for things that are not your fault or responsibility. Doing this may result in destroyed relationships and business partnerships since it will be impossible for you to see any achievements made by those around you.
It is always easy to compare yourself to others. When everyone else seems to be living a good life based on their outlook and social media profiles, you may start harboring negative thoughts of defeat and failure in your mind — does make you become depressed.
How to Tame Negative Thoughts
Although you cannot eliminate negative thoughts completely, there are several ways you can use to control or tame these thoughts. Let us look at some of them:
Meditation is one of the most powerful tools used to rechanneled the mind in the right direction. It helps you to connect with the present moment as well as your current feelings. Meditation restores you back to the initial object of concentration.
You can practice meditation each time your mind drifts towards thinking negatively. This technique does not eliminate the negative thought; it only redirects your focus away from the thought to ensure that your mood does not get affected.
Changing Your Thought Pattern
Once you become aware of the occurrence of negative thoughts, you may try to review these into positive ones. You can start by trying to find out why such thoughts keep occurring, then you can establish ways to deal with the source. You may also seek to tweak the narrative to include some positivity in it.
For example, if you are worried about failing an exam, instead of thinking about it this way, you can assure yourself that you are going to try your best. This will help you to remain positive and composed during the entire examination period.
Have Positive Friends
One powerful secret of avoiding negative thoughts lies in surrounding yourself with positive thinkers. When struggling with negative thoughts, individuals who are not optimistic enough may make your mood worse since they will keep commenting negatively about your situation. If you are not able to influence the thinking of these people positively, then it is wide that you keep a distance.
When you surround yourself with positive thinkers, you may get assistance in overcoming your own negative thinking. Friends and family members who are ready to support you are better than people who have the same issue as yourself.
Gratitude lists play several essential roles when it comes to remaining optimistic. Have a list of the things you are grateful for and refer to these each time a foul mood begins to arise. This will steer you into a habit of concentrating on the good side of things while ignoring the bad.
Besides writing good occurrences, you may also list some good attributes about yourself. These will go a long way in boosting your self-esteem. You can keep updating these lists every day.
These are positive sentences and phrases about yourself or others. You can keep repeating these as an assurance that things will turn out positive. Affirmations also give you the opportunity to remain active throughout the day. They assist you to focus on the good things happening, and those that are about to happen.
Make Your Plan Flexible
Have an adjustable plan. It is true that things can get challenging at times, but when you have an adjustable plan, it is easy to fix yourself to accommodate any unexpected changes. When you start seeing challenges in your life and career negatively, you will start struggling to attain your goals.
Despite the negative challenges you face along the way, you should not allow them to deter your progress. Instead, always carve out a way out as you focus on achieving success.
Block Any Negative Forces from Outside
Do not allow the low energy of others to affect you. If you are a negative thinker, you must be careful that you do not allow yourself to sink into depression. One thing that you must avoid in particular is the negative energy possessed by others. You can either avoid such or just learn how to cope with their negativity.
If such people are family members, it becomes impossible for you to avoid them completely. Avoid engaging in any negative conversations started by such people, and in case they make negative comments about you, ignore them, and focus ahead.
Counter the thoughts with positive visualization
How you respond to the events taking place around you determines your future behaviors. Negative responses are always evident in your emotions and reactions if you do not work towards taming them. One way of programming how to respond to challenging situations is visualization.
The technique entails redirecting your thinking towards other possibilities of an occurrence instead of concentrating on the negative side of it. Instead of thinking about a negative possibility, channel your mind towards thinking of the many positive possibilities that can come about in the outcome.
Eliminating Negative Thoughts after an Affair
When your spouse or relation engages in an illicit affair, it is always normal to lose control of your emotions. Once this happens, it is possible that you will never see the person the same way you used to. Any thoughts that you have will mostly be negative. However, there are things that you can do to ensure that you do not get bound by these negative thoughts.
Do not blame yourself.
You must come to a level of understanding that it is not your fault that your spouse cheated. Knowing that it was not your fault can help you keep off blaming yourself. If you do not this, you will be thinking of what you did not do right and if this may have triggered the affair.
Blaming yourself may affect your daily life, and you may start struggling with your career and other important aspects of your life. No matter how bad the affair is, it is important that you do not see yourself as the cause.
Adjust your thoughts.
Once you become aware of your partner’s affair, your mind may start processing every detail of the occurrence. Doing this may get your thoughts beyond control, and you may start imagining things that are not true. Eventually, your self-esteem may be largely affected, and you may end up taking some regrettable actions.
It is important that you erase your mind of any negative thoughts you may be harboring about the whole scenario. One way to do this is by meditation. You can also note down the negative thoughts that keep recurring. This will make the thoughts less important, and you will be able to overcome them without struggling.
When you get rid of the negative thoughts, try concentrating on positive ones as you gain more control of your brain. Identify the things you love doing and replay memories of these. Keep thinking about those things that make you happy. This will leave very little room for negative thoughts. Doing this can take a while. You will need to be patient and consistent in your attempts. For instance, you can shift your focus on your children, job, or the good friends that you have.
Use spiritual resources
You may take advantage of some spiritual techniques to tame your mind and the thoughts thereof. For example, if you belong to a certain religious group, you can engage in some available opportunities that can help you to overcome what happened.
In case you are a meditator, you can spend more time in meditation sessions to ensure that you get rid of all the negative thoughts and feelings.
Seek professional help.
In case all the methods above are not working, you may consider getting help from a specialist. This is a person who will help you overcome every emotional and mental issue associated with the affair. The person will also advise on the necessary steps to take to ensure that you recover fully.