Have you ever noticed that when you’re in a low mood, negative thoughts come darting into your mind, one after the other? Before long, it can turn your day from bad to worse.
This is part one of a three-part series about how to deal with negative thoughts. Part one (this article) talks about how to become aware of them. Part two is about how to let them go. Part three discusses how to work with, or “replace,” unhelpful thoughts with positive ones.
This series is written from the perspective of a yoga instructor in recovery from post-traumatic stress disorder (PTSD) and years of anxious, depressive thoughts.
When it comes to change, awareness is the first step. Trying to stop negative thoughts through willpower alone is like fumbling around in a dark room trying to find a key — it’s a whole lot easier once you turn on the light.
Slow down
To become aware of your negative thoughts, create quiet time in your day and whitespace in your schedule.
When life is go-go-go, it may be difficult to hear the extent of your inner critic. You might just get bits and pieces without ever realizing how much it’s affecting you.
You could find it helpful to make time for your inner world by putting away your phone. For example, instead of driving while listening to a podcast, or watching YouTube while you eat a meal, power down your technology and listen to your thought loops instead.
Not exactly fun. But when you create silence, you can finally hear your inner voice speak.
Keep a thought log
Imagine you’re a scientist. The best way to get to know your subject (you) is with a bit of data collection.
You can start by carrying around a little notebook in your pocket, or creating a fresh list on your phone.
Get curious. Every time you hear a negative thought cross your mind, write it down and make a note of what triggered it. Once in a while, look them over and notice what stands out to you.
Meditate
Of the 150 mental health experts polled for this article series, more than 90% of them mentioned meditation as an important tool — if not the most important tool.
If you can, try to meditate for 5 to 20 minutes each morning. If you don’t feel like creating a whole ritual, it can be as simple as sitting up in bed.
You don’t even have to worry about “doing” anything as you sit there, like quieting your thoughts. Simply watch the show in your mind.
Meditation creates a neutral zone for observation. It provides behind-the-scenes access to your thoughts so you can watch them without having to identify with them.
This is part one of a three-part series about how to deal with negative thoughts. Part one (this article) talks about how to become aware of them. Part two is about how to let them go. Part three discusses how to work with, or “replace,” unhelpful thoughts with positive ones.
This series is written from the perspective of a yoga instructor in recovery from post-traumatic stress disorder (PTSD) and years of anxious, depressive thoughts.
When it comes to change, awareness is the first step. Trying to stop negative thoughts through willpower alone is like fumbling around in a dark room trying to find a key — it’s a whole lot easier once you turn on the light.
Slow down
To become aware of your negative thoughts, create quiet time in your day and whitespace in your schedule.
When life is go-go-go, it may be difficult to hear the extent of your inner critic. You might just get bits and pieces without ever realizing how much it’s affecting you.
You could find it helpful to make time for your inner world by putting away your phone. For example, instead of driving while listening to a podcast, or watching YouTube while you eat a meal, power down your technology and listen to your thought loops instead.
Not exactly fun. But when you create silence, you can finally hear your inner voice speak.
Keep a thought log
Imagine you’re a scientist. The best way to get to know your subject (you) is with a bit of data collection.
You can start by carrying around a little notebook in your pocket, or creating a fresh list on your phone.
Get curious. Every time you hear a negative thought cross your mind, write it down and make a note of what triggered it. Once in a while, look them over and notice what stands out to you.
Meditate
Of the 150 mental health experts polled for this article series, more than 90% of them mentioned meditation as an important tool — if not the most important tool.
If you can, try to meditate for 5 to 20 minutes each morning. If you don’t feel like creating a whole ritual, it can be as simple as sitting up in bed.
You don’t even have to worry about “doing” anything as you sit there, like quieting your thoughts. Simply watch the show in your mind.
Meditation creates a neutral zone for observation. It provides behind-the-scenes access to your thoughts so you can watch them without having to identify with them.