Simple techniques to control negative thinking:
1. Acknowledging negative thoughts without judgment
Instead of criticizing yourself and trying to stop negative thoughts, acknowledge them as they arise. Some symptoms of negative thoughts include thinking "I'll never succeed in this job,". Acknowledge the thought by saying to yourself, "I notice I'm having a thought that I won't succeed, but it's just a thought."
2.Practicing mindfulness exercises
Engage in activities that help you focus on the present moment, such as mindful breathing. For instance, take a few minutes to sit quietly and pay attention to your breath as it goes in and out of your body, without trying to change it.
3.Redirecting attention to positive aspects
Whenever negative thoughts arise, consciously shift your focus to positive aspects of your life. For example, if you're feeling overwhelmed by self-doubt, remind yourself of your recent achievements or things you're grateful for, like your new job or supportive friends.
4.Utilizing cognitive-behavioral therapy (CBT) techniques like thought challenging
Challenge negative thoughts by examining evidence for and against them. For instance, if you think, "I'm not good enough for this job," ask yourself for evidence that supports and contradicts this belief. You might realize that you've successfully completed tasks related to your job or received positive feedback from colleagues, challenging the belief that you're not good enough.
5.Considering professional help if necessary
If negative thinking persists and significantly impacts your daily life, consider seeking help from a therapist or counselor. They can provide personalized strategies and support to address negative thought patterns effectively.
