Sunday, July 26, 2015

10 Tips on Managing Devastating Negative Thoughts

Battling negative thoughts, attempting to forget they exist or shifting them to be positive is hard when it seems you like are powerless. 

Negative thoughts invade and consume your thinking from time to time. 

It is not only important to know how to hack into your mind and change negative thoughts, but rather how to consistency manage them over time. 

5 Quick Coping Tips 
In order to hack into your mind, you need to reinforce new thought patterns while interrupting your negative thoughts patterns:

1. Get out in nature. The sunshine and fresh air can help you to feel better and to change your perspective. Simply getting up and moving can help to boost your mood and produce positive thoughts.

2. If you are spiritual or religious, use prayer or talking to your higher power.

3. Use creative art, journaling, exercise, expressive writing, and dance.

4. Listen to music that inspires you.

5. Memorize quotes to defuse thoughts patterns.

6. Eat a healthy and mindfully.

Count backwards from 100 in increments of 4.
These manage ideas will enhance your refocusing skills and help you to master the thoughts that stream in your mind.

Longer Term Management

Create new thought patterns

Avoid trying to immediately fight off or ignore a negative thought. Rather form a new one positive thought and focus on that by repeating the new thought often.

Be mindful of your general physical and mental health 

When you are not feeling well physically mentally or spiritually, the amount of negative thinking you have could increase. Therefore, it is crucial to take care of yourself especially during difficult times.

Eat a well-balanced diet filled with fruits, vegetables, protein, and vitamins. 

Limit your drinking alcohol consumption. Don't over use non-prescribed prescription medication, or engaging in other forms of substance use.

Exercise consistently, at least 3 to 4 times a week. Exercise is a great way to increase positive emotions, increase physical strength and distract yourself from negative thinking. Consider involving yourself in alternative forms of working-out like: hiking, rock-climbing, dancing, aerobics, martial arts and yoga.

Educate Yourself, Increase Your Knowledge and Support Yourself 

Reading inspiring articles is a great start. Reading experiences of others with his/her experiences with negative thoughts and how they change them from bad to good can give you hope that change is possible. Search the Internet with phases such as "positivity," "positive phrases," “how to forget negative thoughts” etc. There are many positive people out there that wish to help others to evict negative thought patterns. There is support groups on the internet to help you increase your skill with changing negative thought patterns.

5 More Tips

1. Positive thought patterns are contagious. Stop surrounding yourself with negative thinking people. Rather surround yourself with people who make you happy and are optimistic.

2. Monitor your thoughts in the moment and analyze appropriateness of each thought. Be aware that your mind is often only tricking you to believe something negative, when that isn't true.

3. Start changing your negative thoughts one at a time. Don’t over expect that you can change all your negative thinking patterns all at once. Be realistic. It is much easier to change negativity to positivity incrementally. Attempting to change all really bad thoughts to a really good thoughts quickly is impossible. 

4. Don't push yourself to think positive. Don't try to be perfect. Even the smallest mistake can throw you into more negative thoughts.

5. Be your own support. Accept that negative thoughts are part of the contrast in life and keep in mind that if you don't know what you don't like; you will also not know what you do like. You can choose your thoughts but don't be discouraged if you fall back now and then. Try instead to muster a smile and find the humor in the fact that your mind can be very stubborn at times. Be nice to yourself.

Take Away

Don't do it alone

If negative thoughts are causing you to have extreme emotional swings, or to engage in risky and harmful behaviors. Coaching, therapy or other forms treatment may help.

Contact a counselor, psychologist or life coach. There are several treatment techniques specifically help people alter their negative thinking. No one technique helps everyone. Find on that helps you.   

If ruminating on negative thoughts overwhelms you, might explore medication options for a short time. Consult a psychiatrist for additional information or to discuss options.


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Monday, July 6, 2015

3 Tips on What Stops You from Getting What You Want

Do you experience wanting to change? Do you want to do new things? Yet you find yourself have fallen into a comfortable pattern and you are afraid to move out of it. If you think about it, this scenario probably happens a lot to you.

A pattern you don't want to move out of are called "comfort zone". Whether you realize it or not you stay in a comfort zone even though it could be a painful or unhappy place to be. Taking risks in life can be very scary and anxiety provoking.

Tips You Must do to Change

Having a desire to grow and succeed is normal but to achieve it you have to do two things: 

1. You have to risk 
     In order to get what you want, you have to take a risk. It can be        very frightening 

2. You have to be willing to becoming uncomfortable. 

You have to be willing to become uncomfortable and ready to move out of your old comfort zone and into a new unfamiliar zone. Sometimes just the thought of moving out of one's comfort zone can be a real scary experience. 

The fearful thoughts of venturing out of an old comfort zone can bring up many old beliefs you have accumulated about yourself over the years and have been carrying for all of them. Old beliefs such as:

"I am not good enough",

"I am not smart enough", 

"I don't deserve this" or  

"What I do always goes wrong".

These entrenched beliefs can surface from your subconscious mind into your conscious mind without your knowledge or permission. Old beliefs are very ingrained and powerful. They can totally govern what you say, what you do and and how you react. It is your beliefs that cause you not to move forward and feel trapped in old comfort zones that have not been working for you. 

3. Practice Mindfulness

Stop regretting your past. Stop worrying what might happen in the future. Be in the moment because that is where you can get what you want. You will be more aware of what is happening in the moment and act faster. 

Take Away

Do not let your old beliefs or fears hold you back from your dreams. Take that risk. Venture out and grab the success you deserve. You can do it. Believe in you in the moment not some old belief you formed many years ago. Don't let your past govern your present just because it is comfortable. 


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