When negative thinking becomes the norm, it can contribute to mental health problems including social anxiety, low self-esteem, and even depression. To avoid falling into that pattern, let’s explore the science of negative thinking and how you can develop a more mindful relationship to your thoughts.
The Science of Negative Thinking
Our thought processes are intimately connected to the way we feel
- When you’re feeling content, your thoughts tend to reflect this
- In times of happiness, you may be more satisfied with your career progress, perceive your personal relationships as more secure, or have a better body image
- Conversely, if you’re anxious or unhappy, negative thoughts start to emerge
- If you regularly experience negative thoughts, this cognitive distortion can sadly worsen an already poor mental health, leading to low mood, poor self-esteem, and anxiety
- To make things worse, a bias towards negative thinking will increase the likelihood that you’ll spend time ruminating on mistakes or dwelling on things that didn’t go as well as you had hoped
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The principles of managing negative thoughts
Recognize negative thinking when it arises
- Ask yourself if the thought is truthful or helpful
- If the negative thought provides no value, shift your focus by rewiring your thought patterns
- Manage negative thinking by changing the way you respond to and control how much impact they have
How to Transmitute Your Negative Thoughts
Create distance from your thoughts: Pay attention to your automatic thoughts and label them as subjective thoughts
- Start a thought diary: Journal down the date, the time, the event that triggered an emotion, and the resulting negative thought
- Use de-catastrophizing techniques: Negative thinking often leads to catastrophizing
- Ask yourself: What am I worried about? Is it likely that my worry will come true?
- What is the worst that could happen if my worry comes true?
