Negative thinking is very common.
According to the Natural Science Fondation, we usually have between 12,000 to 60,000 thought a day. And 95% of these thought are repetitive, and 80% are negatives.
If you fall into these 80% of negative repetitive thinking, that means you don’t have much thoughts left for problem solving, creative thinking or personnal enjoyment.
Actors are using thinking as a way to get into character. When you get to the point where you think the thoughts of your character, you’ll identify almost completely to the person you’re playing.
Here are 5 ways to change your negative thinking and use your thinking skills to improve your work and your life.
Write it and change it
Negative thinking is stronger when it’s unnoticed. If you identify yourself to your negative thoughts, it will be way more difficult to get rid of them.
The first step is to acknowledge those thoughts. And the best way to do that is to write them down.
You just need a piece of paper and a pen.
Divide your pen in two columns :
In column one, you will write your negative thoughts.
On column two, you will find a better and more positive thought to replace it.
You can do all column one at first, or alternate between column one and two. It’s up to you to find what works best for you.
Meditation : Learn to Quiet Your Mind
Meditation is a great way to get rid of negative thinking.
By learning meditation, you will learn to let go of all your thoughts. You will step back and watch your thoughts as if they were just clouds in the sky.
There are different types of meditation. However, if you want to get rid of negative thinking, you should try some kind of mindfulness meditation.
You can do sitting meditation or walking meditation.
If you’re a beginner, you’ll want to focus on your breathing.
Breath in on one step, and breath out on the other step.
Focus on the feeling of the sole of your feet. Use your thinking to help yourself focus : « I breath in, I breath out ».
Sitting meditation is slightly more difficult as there’s nothing to do.
Sit on a chair or with your legs crossed. Keep your back straight as if your head is suspended to the sky.
Focus on your breathing by saying : « Breathing in, I know that I’m breathing in. Breathing out, I know that I’m breathing out. »
You can also count your breath from 1 to 10.
Simply think : « Breathing in, 1. Breathing out, 1. Breathing in, 2. Breathing out, 2. Breathing in, 3. Breathing out, 3… »
Do that until 10 then start again. You might find that you can’t go up to 10 because your mind is so wild that you can’t remember your count.
When it happens, just start again at 1.
With regular practice, you’ll find it easier and easier.
Practice Cardiac Coherence To Get Rid of Negative Thinking
Cardiac coherence is a breathing method that allows your heart to beat on a calm, regular, and effective rhythm.
It has many benefits on the hormonal and nervous system.
The basic practice is very simple. It is recommended to practice 3 times a day, during 5 minutes each time.
Just sit or lie down comfortably.
Breath in during 5 seconds. And Breath out during 5 seconds.
Repeat this cycle for 5 minutes.
Change Your Focus And Move Away From Negative Thinking
When you have a lot of negative thinking, it can be useful to shift your focus to something very simple.
It gets you distracted from your negative thoughts.
You can observe the shape of an object in front of you, or listen to all the sounds that you can hear.
You can count all the different sounds that you can hear.
Or choose a color and count all the objects of that same color around you.
You will find that choosing a color will help you easily all the objects with the same color. It’s almost as if they were lightened up.
That’s because of the instruction you gave to your subconscious mind. It has a system to filter the objects you’ve chosen to see more.
The same system operates based on your everyday thoughts. So if you choose to focus on the solutions, it will highlight the solutions that are in your environment.
Eat Good Food
What you eat will influence your physiology. And it will influence your thinking.
Eating good and healthy food will give you more energy to produce more dynamic thoughts.
Be aware the sugar will quickly give you a ride on the roller coaster of thoughts.
When the sugar enters your blood, your mind will be quicker. You’ll feel excited and you’ll have difficulties focusing.
When your body will get rid of this excessive sugar, you’ll feel tired and powerless. Possibly depressed.
Use Self Hypnosis To Change Your Negative Thinking
Self-hypnosis is a powerful tool when it comes to getting rid of negative thinking.
With the help of self hypnosis, you can change the way you react to a negative feeling or something that happens to you.
This hypnosis session is designed to teach you the skills required to get rid of negative thinking.
By guiding you into a state of hypnotic trance, this session allows you to learn at a deeper level.