Positive thinking: Stop negative self-talk to reduce stress
cocksure think helps with try management and can even improve your health. Practice overcoming negative self-talk with examples provided .By Mayo Clinic Staff
Is your glass half-empty or half-full ? How you answer this age-old doubt about plus think may reflect your lookout on life, your position toward yourself, and whether you ‘re affirmative or pessimistic — and it may even affect your health.
indeed, some studies show that personality traits such as optimism and pessimism can affect many areas of your health and wellbeing. The positive think that normally comes with optimism is a keystone function of effective stress management. And effective stress management is associated with many health benefits. If you tend to be pessimistic, do n’t despair — you can learn positive thinking skills .
Understanding positive thinking and self-talk
positive intend does n’t mean that you keep your head in the sandpaper and ignore life ‘s less pleasant situations. positive think just means that you approach unpleasantness in a more positive and productive means. You think the best is going to happen, not the worst .
positive intend often starts with self-talk. Self-talk is the endless stream of mute thoughts that run through your capitulum. These automatic thoughts can be positive or damaging. Some of your self-talk comes from logic and reason. early self-talk may arise from misconceptions that you create because of miss of information .
If the thoughts that run through your point are by and large negative, your expectation on life is more probably pessimistic. If your thoughts are by and large convinced, you ‘re likely an optimist — person who practices positive intend .
The health benefits of positive thinking
Researchers continue to explore the effects of plus think and optimism on health. Health benefits that positive think may provide admit :
- Increased life span
- Lower rates of depression
- Lower levels of distress
- Greater resistance to the common cold
- Better psychological and physical well-being
- Better cardiovascular health and reduced risk of death from cardiovascular disease
- Better coping skills during hardships and times of stress
It ‘s unclear why people who engage in positive think know these health benefits. One theory is that having a cocksure expectation enables you to cope better with nerve-racking situations, which reduces the harmful health effects of stress on your body .
It ‘s besides thought that incontrovertible and affirmative people tend to live healthier lifestyles — they get more physical action, follow a goodly diet, and do n’t smoke or drink alcohol in surfeit .
Identifying negative thinking
not surely if your self-talk is incontrovertible or negative ? Some coarse forms of veto self-talk admit :
- Filtering. You magnify the negative aspects of a situation and filter out all of the positive ones. For example, you had a great day at work. You completed your tasks ahead of time and were complimented for doing a speedy and thorough job. That evening, you focus only on your plan to do even more tasks and forget about the compliments you received.
- Personalizing. When something bad occurs, you automatically blame yourself. For example, you hear that an evening out with friends is canceled, and you assume that the change in plans is because no one wanted to be around you.
- Catastrophizing. You automatically anticipate the worst. The drive-through coffee shop gets your order wrong and you automatically think that the rest of your day will be a disaster.
- Polarizing. You see things only as either good or bad. There is no middle ground. You feel that you have to be perfect or you’re a total failure.
Focusing on positive thinking
You can learn to turn negative thinking into positive intelligent. The process is simple, but it does take clock and practice — you ‘re creating a new habit, after all. here are some ways to think and behave in a more positive and optimistic way :
- Identify areas to change. If you want to become more optimistic and engage in more positive thinking, first identify areas of your life that you usually think negatively about, whether it’s work, your daily commute or a relationship. You can start small by focusing on one area to approach in a more positive way.
- Check yourself. Periodically during the day, stop and evaluate what you’re thinking. If you find that your thoughts are mainly negative, try to find a way to put a positive spin on them.
- Be open to humor. Give yourself permission to smile or laugh, especially during difficult times. Seek humor in everyday happenings. When you can laugh at life, you feel less stressed.
- Follow a healthy lifestyle. Aim to exercise for about 30 minutes on most days of the week. You can also break it up into 10-minute chunks of time during the day. Exercise can positively affect mood and reduce stress. Follow a healthy diet to fuel your mind and body. And learn techniques to manage stress.
- Surround yourself with positive people. Make sure those in your life are positive, supportive people you can depend on to give helpful advice and feedback. Negative people may increase your stress level and make you doubt your ability to manage stress in healthy ways.
- Practice positive self-talk. Start by following one simple rule: Don’t say anything to yourself that you wouldn’t say to anyone else. Be gentle and encouraging with yourself. If a negative thought enters your mind, evaluate it rationally and respond with affirmations of what is good about you. Think about things you’re thankful for in your life.
here are some examples of negative self-talk and how you can apply a positive think twist to them :
|Negative self-talk||Positive thinking|
|I’ve never done it before.||It’s an opportunity to learn something new.|
|It’s too complicated.||I’ll tackle it from a different angle.|
|I don’t have the resources.||Necessity is the mother of invention.|
|I’m too lazy to get this done.||I wasn’t able to fit it into my schedule, but I can re-examine some priorities.|
|There’s no way it will work.||I can try to make it work.|
|It’s too radical a change.||Let’s take a chance.|
|No one bothers to communicate with me.||I’ll see if I can open the channels of communication.|
|I’m not going to get any better at this.||I’ll give it another try.|
Practicing positive thinking every day
If you tend to have a negative mentality, do n’t expect to become an optimist overnight. But with rehearse, finally your self-talk will contain less self-criticism and more self-acceptance. You may besides become less critical of the world around you .
When your country of take care is by and large optimistic, you ‘re better able to handle casual stress in a more constructive way. That ability may contribute to the widely observed health benefits of plus intend .
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