Hey, it’s Ryann from Coffee Talks Therapy Podcast. Today, let’s dive into negative thinking and how we can change our mindset.
Understanding Negative Thinking
Even the most positive people struggle with negative thoughts. It’s unavoidable, but we’re not hopeless. The key is changing how we react to these thoughts.
Five Steps to Reduce Negative Thoughts
- Identify the Trigger: Start by asking yourself what happened. Pinpoint the triggering event. Reflect on how your day began and where your mood shifted.
- Explore Negative Thoughts: List out the automatic negative thoughts triggered by the event. Brain dump these thoughts on paper, uncensored. Consider how these thoughts make you feel.
- Analyze Thoughts and Emotions: Examine the assumptions and beliefs tied to these thoughts. What does the event mean about you? How do these thoughts affect your emotions? List out the feelings associated with each thought.
- Explore Alternative Reactions: Replay the event and imagine reacting differently. Write down an alternative ending where you respond positively. Consider how this change in thinking would impact your day.
- Adjust Behavior: Even if you don’t fully believe positive thoughts, repeat them. Your body responds to thoughts, triggering chemicals that influence feelings. Celebrate small victories and changes in behavior.
Example: Jeans Feeling Tight:
- Event: Putting on tight jeans.
- Negative Thoughts: “I’m huge, disgusting, not worthy.”
- Emotions: Sadness, shame.
- Behaviors: Restricting, over-exercising, binging, isolating.
Changing the Story:
- Positive Thoughts: “I accept my body today, I’m worthy, I’m beautiful.”
- Emotions: Gratitude, peace, contentment.
- Behaviors: Change clothes, move on with the day.
Remember, changing negative thinking is a process. Be patient, notice positives, and focus on the progress you make. Virtual hug for completing another episode! Find more at CoffeeDocsTherapy.com.