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G How to Stop
from Getting You Down
i i i tumor fern lit. at .
DEFEATING (AND RETHINKING) NEGATIVE THOUGHTS
we have somewhere between 40, 000 to 50. 000 thoughts every day:
Even when our worries no become a reality.
or the stint we
worry about about 80% or us say we handled
the outcome better mat???
end? having a thought we worm
positive or neutral _
Don' t be a Ruminant .
Although negative thoughts are normal. going . '
we and over them in your head -what Q
scientists can "ruminations"- leads to increased ' _
anxiety. depression and a sense of helplessness.
Do Come Up with Alternatives
thought about an event by
coining up with alternate
A for what caused it
st Try to view negative experiences
There was 3 atat no aoo as unlucky situations that are
Psychologist Martin s
calls thi learned ."
R q ft Try Defensive Pessimism
considering the scenario
II can actually help diffuse worries F
you come up with actionable
strategies to avoid It
Learn to Dispute Your Own Negative Thoughts
Recognize them and then try to see them as f
someone else sold them to you Now consider
Would anyone who cares about you ever really
to all or us!
when you' re feeling down on yourself think
about what a good friend would say to you or
argue on your behalf
By heme more mindful of our thought Patterns,
we can choose to he more positiv
get the R ‘f
loo became I
have nothing to
Examine the evidence for your Dispute the thoughts with a
negative thoughts Are they rational, mantra like, "This we shall pass '
Try meditation: Focus on the present Take action to move forward.
moment and take a my deep breaths Work toward a meaningful goal.
Practice the A, B, C, D, E disputation Technique
I I . Pay to Adverse experiences that spark pessimism
H a Record negative Beliefs that crop and their Consequences.
I ll, I Dispute them and feel
and a Hand
helping someone else will
shift your thinking may
from your own problems
and most your ’.
DID You KNOW?
Think: what Good Came
Out of a and Experience?
People who engage in
disruptive thoughts less
negativity and more
meaning in their lives.
ARE ALL NEGATE
First Tangs First
its natural to have negative thoughts
from time to time Psychologists say that
trying to be constantly upbeat can
actually make Us unhappier. (Plus, we
wouldn' t enjoy we as much it we didn' t
feel both the ups and downs)
Acknowledge the Good and the Bad
People in counseling who acknowledge
reeling bath good and bad thoughts
make more positive changes,
J; Surpassing Negative Thoughts can Backfire
in one classic study. Participants who were asked to
not think about a w bear thought about it more
afterward than those who were allowed to think
about it from the beginning.
Another study round that we eat more comfort toads it we try to
push back had feelings instead or accepting them and moving on.
l Accepting Nega e Emotions Can he
A a Powerful Way to Move Forward
i l "A thought is lust a thought
and a feeling lust at feeling,"
wrote psychotherapist Tori Rodriguez
in Scientist American.
The Grass is Always Greener
Percale who regularly compare
themselves to others are more
likely to experience envy. guilt,
regret and defensiveness
it HIDDEN in the mo
A may of mice officers found that those
who make frequent social comparisons are
less satisfied with their yobs.
Pt tat +
Just This Once... Focus on Your Strengths
compare yourself to someone who' s worse identify one of your best traits
off than you it can help you realize that and rind a new way to use it
your problems are not insurmountable. every day for a week
Turn Envy into Action
in one study, scientists found that "benign
tavy' -etn admiring rather than malicious term
of the students to study harder
and better on IQ and creativity tests.
DEAL WITH NEGATIVE THOUGHT
6 easy ways to counter
the negative names in your head:
Take a walk Do some yoga Get some comic been to upbeat
Find a distractor Schedule a small
amount of time each
day for worrying
Repeat After Me. X
it you rapidly say a word or amass over and F
over for a minute or two, the word will lose its DDAD U
meaning. (Repeating words to reduce their W
Dower is a technique called deiusion) _
You could even repeat it in a cartoon voice so it starts to sound main silly.
an minutes writing about something
that' s stressing you out can actually help you
think about t less. say psychologists at the ,
university of Texas
to lingo at negative :
Jot them down on
3 mace of pauer. Tear it up, Throw it dun
l Physical warmth and social warmth trigger activity
in the some areas of the ( alla. Next time you' re
feeling lonely or regected, take a warm shower or
bath. Research shows it can help you feel better’
Walk Out of the Room
University or None Dame researchers
round that we can break tree from
seemingly 'hoverhanding whirlwinds of
negativity with a simple change or setting
Learning new to challenge your negative thinking takes time.
Be patient and forgiving with yourself.
Swim?" to you by
ha h rwr Build skills lo! a happier We with lull,
activities and games at "
Sum: must Hr my T ' new
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