What causes negative thinking patterns? – We all experiencing negative thoughts at times. Not accepting reality,anger, fear, shame and other unpleasant emotions are normal when they arise and then fade away.However, if you get stuck in negative thought patterns, not only do they make you unhappy, they can cause or worsen anxiety and depression, and can even have a negative impact on things like your immune system and overall health.
So,fortunately there are few steps you can take to counteract negative thinking. In fact, doing them regularly can actually change the neural pathways in your brain to make positive thinking more of the default for you.
What causes negative thinking patterns?
While making important decisions, it is wise to take your time and consider some options. However, assessing the alternatives can evolve into obsessing about them. The reality is, no matter how much you think about a decision, there is no way to know with certainity what will result from making a particular choice.If you want to break this pattern, you first have to identify that you are in this overanalyzing situation.
At that point, set a deadline for making a decision. Allow yourself a reasonable amount of time for research and reflection, but then make your choice and stick to it.
Thinking about certain amount of reflection about where you have been and where you are headed in life is healthy. But when those thoughts turn negative and you spend too much time on them, that thought pattern can be very unhealthy. A good strategy for stopping rumination is to start something else like anything.Talk with a friend. Get some exercise. Work on a favorite hobby. Taking action is not “avoiding the problem,” but instead is a way to put it in the proper perspective.
I am sure you agree that we have all been mistreated by someone, whether that is a family member, a friend or a stranger. In some cases or most cases for females, these experiences can cause us to have a negative opinion not only of that person, but everyone like them or just everyone. We start to assume the worst about people and those negative feelings can cause us to lash out or completely withdraw.
You can adapt a healthier approach when you are consumed by angry and cynical thoughts about someone is to try and see the world from their point of view. How do they feel about you? What is their motivation? What has been done to them to make them who they are? Pausing to consider these kinds of questions can help you see someone in a new, less negative light.
There are 4 ways to overcome this negative thinking pattern
1.Name it to tame it
When people trapped in negative thinking often feel hopeless because they often argue with the thoughts or push them away, but the research shows that when you try to struggle with thoughts in these ways just amplifies them as you may have noticed in your own life. What you resist persists.
Here Is the question you might want to ask “how can you move through life in a way that is practical, peaceful and authentic without getting stuck in negative thought patterns?”
This is the powerful technique called “Name it to fame it” tried and tested technique for untangling from thoughts without struggling with them.
“Name it to tame it” is a phrase coined by author and psychiatrist Dr. Daniel Siegel.
How it works: When unhelpful thought pattern arise,you mentally label that story.So same way when you stuck in any negative pattern thinking,you just have to label it and when it comes again you will come to know which story line arouse this time and let it go,it means stop giving attention and stop taking it seriously.
2.Coming to your senses
This tip is super powerful if you can live the present you won’t repeat the negative thinking patterns.It means this patterns are nothing but dwelling in the past or worrying about the future.So when you learn to live in the present and feel everything around yourself without judging or labeling as bad(that’s what we do actually).
Do you know your mind needs to cast its focus mostly into past and future to repeat the negative thinking patterns.So when you live in the present,your mind will not get time cast past or future thoughts.
3.Regular mindfulness practice
Each one of us has a space that knows deep peace. But as we grow up, we tend to get more and more drawn into the mind – our problems, our goals, our hopes, our fears and desires. We usually get so busy, caught up and lose touch with this deeper sense of self…this is pure unconditioned awareness.
It becomes easy for us to get more drawn into negative thinking, the more we lose touch with ourselves in this way and lose ourselves in the mind. The research from Harvard University shows that most people are ‘mind wandering’ 47% of their day and this is the root of what causes cognitive fusion (entanglement with thoughts).
Mindfulness is nothing but the practice of waking up to that wellspring of wholeness and peace. It is waking up out of mind wandering (where we are lost in our heads, our old beliefs, habits, reactions and thinking patterns) so that we are able to live deliberately.So through mindfulness we build our capacity to live from that deeper awareness and tame the mind.
4.Helpful questions for unhelpful thoughts
Some thought are sticky,afternoon name it to tame it and coming back to your senses but the thoughts continue to grip on you.If you find yourself in this situation,you can use this technique “helpful questions for unhelpful thoughts”,There are few question below you should ask yourself when you stuck in this pattern:
- Is your thought in any possible way useful or helpful?
- Is it true? (Can I absolutely know that it’s true)
- Is this just an old story that your mind is playing out of habit?
- Does this thought help you to take effective action?
- Is this though helpful or is your mind just babbling on?
You can mentally ask following questions to create new focus and new possibilities.Thid will help you to face your day to day challenges and move towards living more meaning life.
What is the truth? My deepest truth?
Who would I be without this negative thought?
What new story or thought can I focus on now?
How can I see this in a different or new way?
- What do I really want to feel or create in the situation? How can I move towards that?
- How can I make the best of this situation?
- Who would I be without this negative thought?
- What new story or thought can I focus on now?
- How can I see this in a different or new way?
- What can I be grateful for in this moment?
- What is my deepest truth?