How to challenge negative thoughts

If your mind is consumed by pessimism, it's natural to experience a sense of low spirits. Tackling the relentless barrage of negative thoughts may not be a simple task, but there are steps you can take to turn the tide.

This guidance can be particularly beneficial if:

• You find yourself grappling with depression or anxiety.
• Escaping a pessimistic mindset seems like an insurmountable challenge.
• You aspire to cultivate a more positive and self-assured outlook.

Your inner voice, known as self-talk, possesses a unique quality – it tends to feel unquestionably true, even when it's biased or incorrect. If you're caught in the clutches of negative thoughts, chances are your self-talk is dragging you into a downward spiral.

Learning to confront this inclination may require time and practice, but the effort is well worthwhile. Once you begin recognizing how frequently you're exposed to this negativity, you'll be astonished at how much of your thinking is influenced by a pessimistic lens.

Here's a practice to consider

Whenever you catch yourself being overly critical, undermining your own abilities, or lacking in self-assurance, consider it a signal to pause and assess. Are things genuinely as bleak as your inner voice suggests? If you wake up with a sense of worthlessness, pause and ask yourself: What determines my value, and who appreciates it? Consider friends, family, teammates, and teachers as examples of people who value your contributions.

Expressing your thoughts when they lean toward negativity can be immensely helpful. The key is to find a method that suits you. Whether you choose to jot them down in a physical notebook, record notes on your phone, or allocate a brief period before bedtime for self-reflection. It's almost as if you're transferring your thoughts from your mind onto the pages of a journal.

While making notes, try to categorize your thoughts under these three headings:

1. What's the Situation?
2. What Am I Thinking or Telling Myself?
3. How Intense Is My Negative Mood on a Scale of 1-10?

If you've never tried documenting your thoughts before, you might encounter some common hurdles, such as:

• Feeling that you have no thoughts, just anxiety or despair. Even if you can't pinpoint the exact source of your anxiety at the moment, writing down something like "I'm not sure what's on my mind right now. Could it be related to XYZ?" can help clarify your thoughts.
• Sensing that your thoughts appear peculiar when written down. Despite knowing that no one else will read them, you might feel a bit uneasy or self-conscious. This reaction is entirely normal and indicates that you're gaining perspective by putting your thoughts into words. Only when you are fully aware of your thoughts and what you can control can you effectively challenge negative thinking.
• Believing that you don't have the time. Starting may feel like a chore, but you don't need to document every single thought. Begin when you're moderately anxious or experiencing physical symptoms. You could even schedule ten minutes each day to jot down your concerns.

Once you've documented your thoughts, a practical method to assess their legitimacy is to pose challenging questions. These questions fall into four primary categories:

1. Reality Check Questions:

• What evidence supports or contradicts my thinking?
• Am I rushing to negative conclusions?
• How can I determine if my thoughts hold any truth?

2. Alternative Explanation Questions:

• Are there other perspectives I could adopt regarding this situation?
• What other interpretations are possible?
• How would I perceive the situation if I were more positive?

3. Perspective-Setting Questions:

• What's the best possible outcome?
• Is there anything positive about this situation?
• Will this matter in the long term?

4. Goal-Oriented Questions:

• Does this way of thinking support my goals?
• What actions can I take to resolve the problem?
• What can I learn from this situation to improve in the future?

While negative thoughts are a common part of the human experience, if you find it increasingly challenging to break free from their grip, it's crucial to remember that effective strategies can help you conquer self-doubt. No negative path is irreversible, and mastering the skill of challenging your own inner dialogue will yield significant rewards.