Stinking or negative thinking is our normal way of response when we encounter various stressful events. It stirs our minds and sometimes let us act irrationally. But at the end of the day, we come to our senses and think that our problems shall pass. However, some people stay on the dark side of life. They always believe that there’s no hope for them to solve their problems. They react very negatively on the situations that it distresses other people. Hence, it is safe to say that too much negative thinking does not only affect us but all the people around us. Because of this, it is important to distinguish healthy negative thinking and harmful stinking thinking.
Here are the helpful ways that can turn your stinking thinking into a constructive one.
1. Determining your thinking patterns.
Our minds tend to deceive us and make us believe that what we’re thinking is the actual reality. We should determine our thinking patterns to change our negative thoughts. Some of the common distortions that our minds are creating are: black and white thinking, personalizing, filter thinking, and catastrophizing.
2. List down your daily negative thoughts.
An excellent way to monitor ourselves every day is by listing down our negative thoughts. Whenever we think of unwanted thoughts, we should force ourselves to write it on our daily journal. Keeping notes would provide us a concrete proof that we should stop stinking thinking.
3. Replace your negative thinking.
Many people assume that they can eliminate their negative thinking. This idea is not actually true. As humans, it is reasonable to have negative thoughts at some time; but overthinking it would lead to damaging effects on us. It is advised to replace and control our negative thinking. In starting this process, we must fully understand and recognize it.
4. Release negativity in a healthy way.
Negative people have the habit of letting their negative thoughts stay on them. They dwell on it too much and get trapped by the negativity. One of the great ways to move forward is to release it healthily. You can allow yourself to feel pity for the mistakes that you’ve done. You can do it for 10-15 minutes then prepare to move on to the other opportunities.
5. Practice gratitude.
Being gratitude lets us feel grateful with small things. As we face challenges, we can be reminded that there are things that we should be thankful. Jotting it down is an effective way to identify simple yet essential things that we have.
6. Establish your strengths.
Concentrating on your strengths helps to set aside your negative thoughts. Continually doing this would redirect you to a better and positive outlook in life.
7. Find things that you love and appreciate.
Since we can’t entirely eliminate our negative thoughts, the only way we can do about it is to manage it. Another effective way of replacing our negativity is to make an effort to find things that we love and appreciate. It can be anything that lessens our negative thinking. A simple food or movie are some of the simple things that can distract you from habitual thinking pattern.
8. Raise tough and objective questions for yourself.
Take time to evaluate yourself. After that, you can ask tough and objective questions that would guide you to the factors of having stinking thinking.
9. Block any additional negative things.
As possible, you should avoid things that would contribute to your existing negativity. Violent news, social media, and being with toxic people are some contributing factors that would worsen your way of thinking.
10. Create new habits.
You can develop new habits instead of conquering your negative thinking. By doing this, you can be more focused on your new and positive habits.
11. Encourage yourself.
As you wake you, consciously encourage yourself. Tell something good about yourself, such as your hair, your health, and your family. This could attract positive vibes that you could bring throughout the day.
12. Cultivate your new thinking pattern and routine.
Setting a new pattern and sticking to it takes time, but it would be your gateway to the positive outlook in life. You don’t have to create big goals for yourself. Taking little steps is much convincing in changing your way of thinking than setting grand expectations.
13. Prayer and Meditate.
Prayer helps you gather your thoughts and concerns and talk to your Higher Power.
14. Objectively handle your negative thinking.
Dealing with your negative thinking patterns involves proper assessment. You can start recognizing it and dealing with it by deceiving your mind to redirect your negative thoughts to constructive ones.
15. Take time to be kind to others.
Each day you can do a random act of kindness to other people. Continually doing it would develop positive feelings and establish a healthy relationship with people around you.
16. Seek professional support.
If you think that you can’t change your stinking thoughts by yourself, it is best to seek professional help. Counselors and life coaches can design specific programs that would help you to cope with your negative thinking patterns.
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8 Tips to Face Your Fear
Fear is a natural emotion that humans feel whenever face with painful and challenging circumstances. We tend to be afraid to handle our concerns or even walk away from those things. However, the longer we suppress our fears in our subconscious minds, the longer it would affect our social and occupational functioning. Take the case of drug addicts who see drugs as a form of escape with their worries and personal issues. They’ve chosen to run away from their fears instead of confronting it. With this, it significantly changed them that affects only themselves but their families as well.
Overcoming fear is an important step to free yourself from situations or things that would limit you. It may take time to conquer it, but by taking action, you’re doing a favor for yourself. Here are the useful tips that can help you to overcome your fears.
- Recognize and Accept Your Fear
The first step that you should do is to recognize your fears. It may be hard at first. But acknowledging it allows you to know that you need to do something to get rid of your worries. From there, you will understand that fears exist to warn us about the possible danger that we’re going to encounter. It lets us know that we need to take better decisions in our lives.
- 2. Take Time Out
If your mind is clouded by fear and other unpleasant emotions, taking time out from it is your option. It means that you need to distract yourself from overthinking about it. You can go for a walk or take a nap to shift your mind. This is different from running away from your fear. This gesture is crucial as you need to get yourself ready in facing your fears.
- 3. Calm Yourself
This relates to taking a break from your fears. Aside from engaging in diverting task, you can also practice calming yourself. Breath slowly and if you can, meditate for at least 5 minutes. By doing this, it makes you objective in facing your fears.
- 4. Visualize Happy Thoughts
If you are letting your fears empower you, thinking about fighting it would not be easy. You must first create a mental image of happy thoughts. It can be anywhere and anytime with anyone. The main goal of visualizing your thoughts is to let make you relax and control your fear.
- 5..Seek Help
If you think you don’t have enough courage to overcome your fears alone, you can seek help. Talk with your trusted friends or family members so they can help you in facing your fear. They can also provide some advice that you can use. Apart from close friends and family, you can also seek the professional assistance of a psychologist or counselor. They can devise customized therapy programs to alleviate your fears.
- 6. Maintain a Healthy Lifestyle
People who are empowered with their fears tend to run away from it. Some of them turn to alcohol and drugs, believing that it would subside their fears. Instead of forming a drug or alcohol addiction, you can maintain a healthy lifestyle. You can do regular exercise and eat nutritious foods. You can also get enough quality sleep to make your mind relax. By having a healthy lifestyle, you are making yourself physically and mentally ready to face your fears.
- 7..Plan, Practice, and Act
There are fears that you can conquer by acting it out. For instance, you are afraid to talk in public and want to defeat this fear. You can plan to enroll yourself in public speaking classes to boost your confidence and learn the techniques of managing your worries at the public places. After that, you can practice talking on the stage. You can do it alone or with the presence of a few people. The essence of this step is to gradually expose you to fear so when you’re faced with the actual issue you’d be able to handle it well.
- 8. Treat Yourself
Trying to overcome your fear takes a lot of courage. If you’ve been with a stressful day, you can reward yourself for doing your best. It can be anything that would bring happy feelings. It would also serve as your reminder that there are greater things that you have compared with your fears.