Transform negative thoughts into positive ones: how can we do it?

Experiencing the negative, vetoing and obsessive dialogue in our mind gives us the sensation of sailing trapped in a black hole. The light goes out and hopes fade, one by one. Thus, learning to transform negative thoughts into positive ones is more than just a necessity, it is a survival and health tool to reduce the burden of anxiety and move forward fully.

Experts in emotional psychology say that It is permissible to have up to three negative thoughts a day. After all, it is not at all about closing our eyes to reality, about lowering the blinds in the face of difficulties, fears and worries. The key is to not let ourselves be dragged into those thought patterns where we almost, without knowing how, prohibit entry to resilience, self-improvement, motivation or personal improvement.

Let’s think: all of us have thoughts of this caliber. Those that at a given moment turn up their volume and dictate very characteristic messages to us: “We’re not worth it, you’re not going to be able to handle it, you’re going to fail, no matter how hard you try, the same thing will always happen…” We are human and the mind tends to drift at many more times than we would like.

Thus, something that the famous neuroimaging laboratory at the University of California reveals to us is that each of us has up to 70,000 thoughts in a day. And yes, a large percentage of them are negative, limiting and frustrating. However, Faced with that sticky and instantly powerful presence, there is only one possible option: accept them and transform them.. Let’s see how to transform negative thoughts into positive ones.

Learn to transform negative thoughts into positive ones

A negative emotional state ends up generating negative thoughts and feeding on them. This is something that most of us understand, but that we do not always perceive. And we don’t do it because we don’t give ourselves the time or the appropriate strategies to better manage those harmful emotional universes.

For example, we refer to that sensation with which sometimes We return from work, where fatigue, discomfort and worry orbit around us like a gigantic satellite.. However, we do not want to pay attention to it, we prefer to disconnect and not delve to the root of the problems, into those black holes that are getting bigger and bigger, but to which we deny them a look.

Day by day, these negative emotions end up changing our internal discourse and the quality of our thoughts. Discomfort and frustration make those mental patterns germinate where only negative and obsessive dialogue grows. Thus, and if these states last a long time, we will end up leaving the door ajar for the shadow of depression to arrive or anxiety disorders.

Identify negative thoughts and accept them without resistance

The University of Rhode Island (2012) published an interesting study in the magazine Psychology and Aging to find out how negative thoughts affect each age cohort. The results were very clear; Whether we are young or old, these psychological realities generate anguish and are often the trigger for many diseases.

First, a key strategy for transforming negative thoughts into positive ones is knowing how to identify negative self-talk. This, which may surprise us at first, is evident: We do not realize to what extent we are subject to obsessive, negative and limiting thoughts.

We must detect these negative reasonings. To do this, there is nothing better than keeping a diary and writing at some point during the day what is on our mind. Negative thoughts should not be hidden or blocked. It’s just about accepting them as they are, as they come. Once detected, the second step will undoubtedly be to “transform” them.

Contrast, refute, weaken

Is that negative thought justified? What proof do I have that what I think can happen 100%? We must understand that Just because you think something doesn’t have to be true.. The mind is a liar, it plays tricks on us, it lets itself be carried away by the wind of fear, by the shadow of fear and by the need to always stay in our comfort zone.

Put your thoughts under the magnifying glass, one by one, and look for evidence that proves or contradicts them. each of those ideas.

Reframe your thinking appropriately

Reformulating our thoughts in a more accurate way always weighs down their negative power. Now, we must do it correctly and not get carried away by a naive and unrealistic positivity. Let’s take some examples.

They are going to fire me from my job ⇔ As of today there is no obvious evidence that this is going to happen, and I am working well. On the other hand, in case that happens I know that I must be prepared. So what I have to do is prepare other options in case it happens while I try to do my best at my job.I think that my partner no longer loves me like before ⇔ What evidence do I have to think that? If I really believe it, I should talk to him/her about it. I must understand that relationships must be worked on every day, and if my attitude is negative I make the situation worse.I’m scared, I have the feeling that something bad is going to happen ⇔ What makes me think this? Is there something wrong in my life? I must understand that today everything is fine, I am fine and mine are fine. The best thing is that I distract my mind on other things, that I start other projects, new hobbies to find motivation.

Drain negative emotions and inject yourself with positive emotions

We pointed out at the beginning that emotions condition the quality of our thoughts. In this way, a strategy to stop the course of that wandering, negative mind obsessed by fatalistic and negative ideas consists of embrace positive emotions.

Often, a small change in our routines creates a productive change. Giving ourselves free, quality time offers relief and well-being. Thus, practices as useful as mindfulnessart therapies or even allowing ourselves to meet new people always brings enriching benefits.

The mind can often become negative and clingy. When that happens, There is nothing better than opening a window for you to breathe, to see new perspectives and possibilities. Let’s put it into practice, let’s learn to have control over our thoughts.

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