Conquering Negative Thoughts

Six Ways to Overcome Negative Thoughts

1. Recognize Cognitive Distortions

• Extreme thinking (e.g., black and white thinking)
• Mind convinces you of inaccurate things
• Be aware and challenge these thoughts

2. Build Distress Tolerance

• Manage internal emotional state in response to stress
• Take a step back to recenter yourself
• Recognize physical stress symptoms (e.g., labored breathing, tension)
• Regain control before acting
• Act based on logic and long-term interests

3. Change Perception of the Problem (Reframing)

• Reframe negative problems into hopeful challenges
• Example: Instead of feeling defeated by financial issues, seek solutions like scholarships or part-time work
• Gain power over problems by owning them

4. Self-Soothing Coping Skills

• Use affirmations to foster positive thoughts
  • Example: "I may not be in control of this situation, but I control myself"
• Practice deep breathing to relax
• Distract with cognitive tasks (e.g., learning, puzzles)
• Use grounding techniques (e.g., physical touch, attention to breath and feet)

5. Release Judgments

• Let go of destructive and judgmental thoughts about yourself
• Avoid comparisons with others or ideal versions of yourself
• Practice leads to increased peace with oneself

6. Express Thoughts and Feelings

• Find healthy ways to express emotions
• Talk to trusted friends or loved ones
• Journal thoughts and feelings
  • Alternatives: visual journals, recordings

Closing Tips

• Try different strategies mentioned
• Engage with and support through comments
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References and studies mentioned are available in the description