We all have those days when we are plagued by negative thoughts; an incident or a memory or even a situation plays like a loop in our mind. Moreover, our everyday worries consume our thoughts and weigh down our mind—worries about the future, work, children, education, bills etc.
We become so consumed by our negative thoughts that they impair our daily lives. So, how can we train our minds to ward off negative thoughts and think about the good things in life? Read on to find out.
According to Alison Ledgerwood, a social psychologist, the human mind has a tendency to tilt towards negative thoughts. For instance, if we are told the failure rates of a procedure before the success rates, then even if the success rates are pretty high, the human mind would think predominantly about the negative rate. In other words, it is much easier to view something from a negative perspective than a positive one.
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So how can we train our brain to think about the positive first? One way to let go of negative thoughts and create a positive outlook is to find things to be grateful for. Even though it sounds mundane, being grateful can boost overall wellbeing and happiness. Research shows that keeping a gratitude journal can prove helpful to keep a positive outlook and improve mental health.
We should spend a few minutes every day to write about the things we are grateful for. It would teach our mind to focus on the joys in life. We should also practice this when talking to people, i.e. instead of complaining, talk about the positive things in life and things that make us happy.
Mantra repetition is a meditation practice that can help break the loop of negative thoughts. Sometimes frustrating thought loops play in the head that negatively impacts our mood and stress us out. Mantra practice helps the mind overpower this loop and redirect the mind towards positive thoughts. Furthermore, it helps calm the brain and protect the mind.
To practice this: sit in a comfortable position, and relax. Choose a simple mantra to repeat, for example, “let go”. Now with every inhale, silently say “let” and with exhale say “go”. This will help anchor the mind, focus it on positive factors and even break the habit of negative ‘thought loops’.
Self-care is another important mechanism to let go of negative thoughts. Adequate sleep, food, and exercise, keep not only the body but also the mind in shape. Getting 7 to 9 hours of sleep are necessary to rejuvenate the mind. Moreover, exercise releases endorphins in the body which improve the mood. Not only does exercise help achieve optimum physical health, but also mental health.
Hydration–10 to 15 glasses of water—also plays an important role in overall health. Alcohol and other depressant drugs should be avoided. Even though alcohol initially provides some liquid courage, overall it acts as a mental depressant that will feel worse later.
If no self-help method is working for you, then you should consider seeking professional help. Book an appointment with top Psychologist in Multan, Karachi, and Islamabad through oladoc.com, or call our helpline at 042-3890-0939 for assistance to find the RIGHT Doctor for your health concerns.