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Most people have heard, at times, a negative voice inside their heads saying that they are not good enough, that they should stop trying, that they are not worthy. But just because that voice exists doesn’t mean we’re stuck with it.
On the contrary! There are several ways to stop the negative conversations inside our minds and start cultivating positivity and self-confidence. And, above all, understand that this negative voice is not strong enough and doesn’t even have the power it seems to have.
Here are seven effective ways, according to experts, to reverse – or at least improve – this situation.
1. Recognize the thought
Rather than trying to push the thought out of your head, acknowledge that it has arisen. Write down when you hear the negative voice. This way you can document the occurrences and have a clearer understanding of what you are saying to yourself and how you are feeling about it.
2. Treat yourself as if you were a friend
Most of the time, we are much more demanding of ourselves than of other people. So the next time the negative voice comes up, try to treat yourself with the same courtesy you would a friend. Most of us judge ourselves very harshly, but are more compassionate with others who are going through the same problem. Remember that you are important enough to deserve your own compassion.
3. Try to stop thinking
There’s a quick three-step method: as soon as you hear the voice, say (or yell) in your own mind “STOP!” Then take three deep breaths. Then imagine a silent, calm, beautiful and empowered image that you have created. Continue breathing. Repeat if necessary.
4. Make positive affirmations
Being kinder to yourself is a more powerful attitude than you might think. Replacing the negative voice with positive affirmations is something that really works. Find or create statements that reflect strength, trust, accomplishments and personal rights. By challenging the negative and building positive emotional strength, you increase your mood and your self-esteem.
5. Talk about thinking
By speaking the negative thought out loud, singing it, or using a weird voice effect, it creates some distance from your emotional reaction to it. And over time, it stops making the strong emotional impact it used to have.
6. Name your negative voice
That’s right, give her a name. Invite for a walk, but show that she is in control. Negativity, like fear, worry, anger and self-criticism, can be part of our mindset, but it doesn’t have to be the part that decides where we go and what we should do.
7. Complete the negative thought with a positive one
When you have a negative thought, immediately fill it with a positive one. For example, “I messed up this conversation and I’m worthy anyway.” Or “I hate this job and I have the strengths to figure out how to forge a new path”. It reminds us that we are in control of our thoughts and helps activate neurons that elevate optimism, positive self-confidence and creativity.
8. Share your thoughts with someone
When the negative voice is rampant, it can lead us to make bad decisions. Instead, call a friend you can trust and ask if he can lend you his clear mind for a while. By listening to other ways of thinking, you free yourself up for new choices.
The most important thing is to always remember that negative thoughts can exist, and that happens to everyone. But they don’t have to be decisive at any time. When one of them appears, try using these tricks to banish those ideas and get a mind with another focus.
The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.
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