Avoid language like “This is my fault,” “I shouldn’t be thinking this,” or “I hate this thought. ” You’ve had bad thoughts before, and you’ll have them again. But you are still here, alive, and healthy. Your bad thoughts won’t kill you if you don’t turn them into monsters.
Guilt Hurt Anxiety Jealousy Temptation Trauma Failure or fear of failure
Try counting to 15 if you still feel nervous. You could also color, listen to calming music, or read for a short while. Alternatively, head outside, remove yourself from the room, or take a short walk to clear your head. [2] X Research source
What hard evidence do I have for my anxiety or fears? What are the positives of the situation I am forgetting? Is there another way to look at this situation? How would someone else see me? Will this matter in 5 years?[3] X Research source
For example, you may tell yourself that your test tomorrow is going to be super hard, and you will definitely fail, but your bad thought has no basis in reality. When the test does arrive on your desk you’ve already told yourself it will be terrible instead of finding ways to make it easier the night before. Don’t let your guesses about the future ruin the present.
Remember problems from years past, like getting grounded or dumped – while they might have felt like horrible thoughts at the time, chances are good you have long since moved on without any real damage. [5] X Research source
Re-read your favorite book. Bake you mom’s chocolate cookie recipe. Go to see your team’s next home game. Put on an album you enjoy from your youth. Look through pictures of a fun event or vacation.
In some situations it’s best to face the problem directly, while putting it aside for a while might be a better strategy for other situations.
Think things like, “I cannot control everything in the world,” “I can’t change the past,” and “it is time to move forward. ”
The same study found that even dragging a file to your computer’s Trash Bin has the same positive effects.
Bad thoughts are basically talking to yourself, and everything you say sounds true. Having another perspective can help you find the flaws in your logic and end the thought. [9] X Research source You could talk to a trusted friend or family member as well as a therapist or psychiatrist.
Make a list of your positive attributes and put it somewhere you can see it daily, like on your desk or bathroom mirror. Fight bad thoughts head on: If you keep saying “I am too dumb,” recognize the many things you do know with positive affirmations like “I know how to fix cars,” “I can cook,” or “I am intelligent. ” Once you’re conscious of your negative beliefs, you have the power to change them. Instead of thinking “I am not good enough,” you could think, “I am enough. “[11] X Expert Source Sydney AxelrodCertified Life Coach Expert Interview. 30 June 2020.
Being alone is not bad, but being alone with no idea what to do can create anxiety and apprehension.
Give yourself some space from negative people – do the bad thoughts disappear when you haven’t seen them for a while? Avoid friends who constantly insult you or make jokes at your expense, skip meetings with you, or don’t respect your time or hobbies.
You might not be able to accomplish everything on your list, but having a group of actions you could take helps you regain control of your thoughts.
The inverse is also true, so making frowny or sad faces can lead to more negative thoughts as well. If you’re going through something difficult, make time to watch your favorite comedies to boost your mood.
If you do not think life is worth living, call/text the suicide and crisis lifeline immediately. In the U. S. , the number is 988.
Exercise 3-5 times a week for at least 30 minutes. Eat a balanced diet and avoid junk foods. Hydrate with 6-8 full glasses of water each day. Get 6-8 hours of regular sleep each night.
For example, you might be worried about thoughts that you will never finish the novel you dream of writing. Instead of worrying, set aside 30 minutes a day to write. As you get more comfortable, make it 1 hour, then 2 hours until you have a few chapters to start editing. If you find that you can’t stick to the amount of time that you set, don’t get down on yourself. Simply adjust the timetable to make it work for you.
Laugh at yourself too – you shouldn’t take your life so seriously that you forget to enjoy it. Laughter is contagious, so join people who laugh a lot or tell jokes. If you gravitate towards people who like to laugh, you’ll find yourself laughing more as well.
If you feel like you can’t share your thoughts with someone for whatever reason, consider making an appointment with a professional therapist. They are trained to listen well and help you work through your problems.
