For instance, perhaps you are thinking “I will never be able to do this job”. Acknowledge the thought, and then move on to addressing it. You can also try asking yourself some questions to understand your negative thoughts better. For example, you can ask, “What emotions am I feeling along with these negative thoughts?” “When did I start having these thoughts?” “What was I doing, or who was I interacting with when these thoughts occurred?” and “When was the earliest time in my life when I first started experiencing these feelings and thoughts? What happened during that time? Who was in my life then?”
For instance, perhaps you have been off of your diet for a few days even though you pledged that you would keep it up. Though you should work to keep promises to yourself, remember that you will make mistakes from time to time and that is okay.
You can ask yourself questions like, “Why am I having this thought? Is it benefiting me right now?” “If this thought is created from an interaction or experience, do I have all the facts to validate why I am having these thoughts?” “Is this something I can change within me, and how can I make this change for the better?” “Am I dwelling on these thoughts?” “Am I having racing nagging negative thoughts to the point where it is disrupting my daily life?” and “Am I able to utilize healthy coping skills to address these negative thoughts? If so, what are these coping skills, and have I utilized them effectively? Or, is this a pressing issue that maybe needs assistance from a professional therapist or counselor?”
For instance, if you are thinking of yourself as being a terrible student, reflect on the time that your professor gave you high marks on a paper or how you have recently spent more time studying.
Identify when the negative thought arose. Identify the source of your negative thought. For instance you might write something like: I had a thought that I am not good enough and that made me feel sad. I feel this way because I got a bad grade a few weeks ago. However, I have been studying more lately and feel more confident. ”
For instance, if during a project you think “I cannot do this” consider how that will impact your work. It will likely put a wrench in the process, so try instead to be positive and productive. Try to redirect your thoughts to two or three positive thoughts whenever you have a negative thought. For example, if you are feeling upset at yourself for failing a math test, then you might reflect on the A+ you got on your history test, or how quickly you ran the mile in gym class the other day. Or, you could just think about something about yourself that you like, such as your kind nature or your personal style.
When you begin to think negatively, review this list.
These mantras can include things like “I am powerful and I am positive. ”
Consider adding things like your family, friends or job.
You might say things like “I am a hard worker” when you begin to think of yourself in negative ways.
Take a nice hot bath at the end of the day. Watch a show that you enjoy. Go for a walk or read a book.
Remember that you can indulge in your favorite foods occasionally, just don’t overdo it.
