How to Turn Negative Thoughts into Positive Ones: A Step by Step Guide

turning negative thoughts into positive ones

Do you find yourself plagued by negative thoughts that you can’t control? If so, you need to be aware that there are several ways in which you can turn negative thoughts into positive ones.

Here’s a step-by-step guide to help you turn your thought patterns around.

STEP ONE: Understand your thought process.

First things first: understanding your thoughts is vital in reshaping them. When a negative thought enters your mind, pause for a second, and acknowledge it. Don’t be hasty in pushing it away.

After recognizing the negativity, dig deeper to gain insight into its cause. By investigating your emotions and the reasons behind them, you’re taking the first step towards change.

STEP TWO: Challenge your thoughts.

Learn to challenge the pessimistic thoughts that pop up in your head. Ask yourself whether a negative thought is a factual truth or just an assumption that you’re making.

Remember that situations are not inherently good or bad. It’s our perspective that assigns them this value.

challenge your thoughts and understand your thought process

STEP THREE: Practice mindfulness.

Mindfulness refers to being fully present and engaged in the moment without judging or evaluating it. It’s about embracing the now rather than trying to fight against it.

Not only does mindfulness help relieve stress. It also enables us to observe our thoughts without reacting too quickly or harshly.

STEP FOUR: Adopt positive affirmations.

Positive affirmations are simple, yet powerful, phrases that motivate and inspire positivity within yourself. Depending on your practice, it can be very effective in turning negative thoughts into positive ones.

For example, if you’re facing self-doubt, affirmations like “I am capable enough to succeed” or “I believe in my abilities” can help reshape your thoughts.

Say them out loud or write them down every day. The more you make positive affirmations a part of your life, the easier it will be to overcome your negative thought patterns. 

practice gratitude

STEP FIVE: Practice gratitude.

Another effective technique is to practice gratitude. Keep a journal and at the end of each day write down two good things that happened to you or two reasons why you’re grateful.

This will gradually shift your focus from what’s going wrong to what’s going right. It trains your mind to seek out and focus on the positive.

STEP SIX: Reevaluate your definition of success.

Sometimes our negativity stems from feeling less accomplished compared to others. To combat this, redefine success in a way that’s personal to you rather than societal benchmarks.

You might think of success not as wealth or fame but as living authentically, maintaining meaningful relationships, or staying healthy, for instance. Realizing there are many ways to be successful helps eliminate unnecessary negativity. 

surround yourself with positive people

STEP SEVEN: Surround yourself with positivity.

Positive energy is contagious. When you surround yourself with positive people, their attitudes and lifestyle choices will inadvertently start to influence yours as well. These could be your friends, family members, or even motivational figures whose work inspires you.

Keep in mind, though, choosing to cut out negativity from your life does not mean avoiding difficult situations or ignoring problems. Instead, it means dealing with those situations with an optimistic outlook and finding constructive solutions.

Furthermore, consuming positivity through various media also goes a long way in altering your thought process. For example, reading uplifting books or listening to inspirational podcasts can gradually bring about a change in perspective. 

STEP EIGHT: Engage in physical activities.

Regular physical exercise plays a crucial role in maintaining emotional health and boosting positive thinking. When you engage in activities such as jogging, yoga or dancing, your body releases endorphins, which are the hormones that create the feeling of happiness.

Over time, the effect of endorphins coupled with the achievement of fitness goals can increase self-confidence and stimulate positive thoughts.

Additionally, consider incorporating activities that align closely with nature like hiking or swimming outdoors. The calming effect of nature combined with physical exertion enhances positivity further. 

mediate and pray

STEP NINE: Practice daily meditation.

Meditation can be a powerful tool in cultivating a positive mindset. Essentially, it is about focusing your mind for a certain period, shutting out the external noise, and tapping into your inner peace.

When you meditate regularly, you start noticing an increased sense of calmness and clarity throughout the day. This stillness aids in obstructing negative thought patterns from cluttering your mind.

STEP TEN: Pray daily.

Lastly, remember to pray to God daily, especially when negative thoughts come creeping in. Always keep in mind that He can handle the things you can’t control. You can cast your worries upon Him.

Praying daily will help you keep a peaceful mind especially when you’re going through serious problems. Knowing that there is Someone stronger than you who is in charge surely does help in turning negative thoughts into positive ones.

So, take a little time off your day to say a silent prayer from the deepest recesses of your heart.

When to Seek Professional Help

It’s essential to discern between occasional negative thoughts and a deteriorating mental health condition. If negative thoughts consistently hinder your daily functionality, morphing into conditions like depression, anxiety, or Post-Traumatic Stress Disorder, it’s time to seek professional help.

Professionals in the mental health field have a broad spectrum of tools and techniques at their disposal to help manage these kinds of challenges, such as Cognitive Behavioral Therapy for dealing with anxiety and depression, Dialectical Behavior Therapy for conditions like borderline personality disorder, and art therapy, which offers an expressive outlet for people struggling with various mental health conditions.

One effective treatment is Eye Movement Desensitization and Reprocessing. This method particularly helps individuals with PTSD by enabling them to process distressing memories more comfortably.

To find out more, take a look at these examples of negative cognition that EMDR therapy could help address effectively.

Another promising approach is mindfulness-based therapies, such as Mindfulness-Based Cognitive Therapy and Mindfulness-Based Stress Reduction. These techniques promote mindfulness practices that can mitigate stress responses and depressive symptoms.

Keep in mind that these are just examples among numerous treatment routes possible. It’s important to speak to a healthcare professional. With their guidance, you can find the right course of treatment for your specific needs.

Final (Positive!) Thoughts

Turning negative thoughts into positive ones isn’t a change that happens overnight, so be patient and gentle with yourself in this journey. However, the more you practice the above techniques, the easier it will become to overcome your negative thoughts.

You’ll start noticing improvements not only in your thought patterns but also in your overall mood and attitude towards life. So, sharpen the power of your mind, embrace positivity, and remember every cloud has a silver lining!

Your thoughts shape your world. Make sure they are beautiful and positive!

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There are several ways in which you can turn negative thoughts into positive ones. Here's a simple guide to help you maintain a positive outlook in life!

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