![]() Like any skill, reframing negative thoughts takes practice. Your answers to these questions can help you face challenges with more balanced thinking. How likely is the worst possible outcome likely to happen? Can you handle it if it does?.What is the worst possible outcome of the negative scenario?.How often has the negative scenario occurred in the past?.How likely is it that the negative scenario will happen?.This technique involves analyzing “the evidence for your interpretation of a situation.”Ĭonsider a possible scenario that you think negatively about. Examining the EvidenceĮxamining the evidence is another way to reframe your thoughts into positive thinking. Or maybe you use the situation to clarify with your manager about how to communicate your progress.īy finding the benefits of this challenging scenario, you can use it as a learning opportunity rather than a reason to question your self-worth. Perhaps the miss allows you to speak with your manager about your workload. Instead of dwelling on negative thoughts about yourself, you find the upside of the situation. Think about a challenging time in your life, and then ask yourself about a benefit or lesson learned from the experience.įor example, imagine that you miss a deadline at work. Positive reframing means finding the upside in a difficult situation. These can help shift your interpretation of a negative situation and your feelings about it. Two of the most effective are positive reframing and examining the evidence. There are many techniques for reframing negative thoughts into positive thinking. This approach can make your shift to positive thinking more comfortable and effective. Is it your job? A relationship?įocus on reframing negative thoughts one area at a time. Think about the area of your life that attracts the most negative thinking. The next step in reframing negative thoughts is to decide which negative thoughts you want to change. Step #2: Determine the Thoughts to Reframe When you have a negative thought, consider how it fits in these categories.īecoming more aware of negative thinking will help you start to reframe your thoughts. Keep these forms of negative thinking in mind as you go about your day. Polarizing: Viewing circumstances as good or bad with no middle ground.Catastrophizing: Automatically anticipating the worst outcome. ![]() Personalizing: Seeing yourself as the sole cause of negative events.Filtering: Focusing exclusively on the negative parts of a situation and disregarding the positive.There are several types of negative thinking, including: So reframing negative thoughts starts with learning how to recognize them. When negative thinking persists, you may not be aware of it. But with practice, you can develop a more positive outlook on challenging situations in your life. The process of reframing negative thoughts takes time. Provide better coping skills during stressful times.According to the Mayo Clinic, positive thinking can: Reframing negative thoughts into positive thinking has numerous health benefits. It is linked to anxiety, depression and many other mental health disorders.įortunately, you can take steps to reframe your negative thoughts-both independently and with the help of a mental health professional. Over time, habitual negative thinking can lead to adverse emotions and health outcomes. As a result, you may be facing more stress and negative thoughts than usual. The coronavirus pandemic has had a major effect on our lives-from isolating from loved ones to balancing work and child care. Even the most optimistic people have negative thoughts. Negative thinking involves having thoughts “characterized by negative perceptions, expectations and attributions” about yourself, other people or the world around you.Īnyone can experience negative thinking, especially during stressful times. Call or text the Disaster Distress Helpline at 1-80 (press 2 for Spanish).Call the National Suicide Prevention Lifeline: 1-800-273-TALK (8255) for English or 1-88 for Spanish.If you are in crisis, get immediate help: This blog will introduce you to some of the most effective strategies for reframing negative thoughts into positive thinking. That’s why taking steps to reframe your thoughts is vital to improving your health and happiness. Negative thinking can hinder your ability to function in everyday life when it becomes habitual. That figure was an increase from 1 in 10 in December 2019. ![]() In December 2021, 3 in 10 Americans surveyed by the National Center for Health Statistics reported symptoms of anxiety or depression. Many people’s psychological and emotional well-being has suffered during the coronavirus pandemic. If you’re feeling overwhelmed by negative thoughts, you’re not alone.
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