Negative Thoughts: Turning the Tide Away from a Negative Bias

As hard as it can be, it is vital not to ignore or deny your feelings when you are feeling down or anxious. Acknowledging your feelings allows you to move through them, instead of letting them dominate your thinking and emotional state. When facing overwhelming emotions, it can help to practice mindfulness techniques, such as deep breathing or journaling your feelings, as well as just sharing your feelings with a trusted friend or a counsellor, if need be. Additionally, setting aside a few minutes out of your day to do something calming, like listening to music, going for a nature walk, or even gentle stretching, can help clear your headspace and allow you to think more clearly as to how you want to handle any situation you might find yourself in.

As we all have an internal dialogue constantly running in the background of our minds, it makes sense that over time, our thoughts and beliefs really do begin to shape our outward reality. So, it's essential to not let go unchecked, those negative thoughts that may be influencing us to such an extent, as to hold us back from achieving the very things we feel the most passionate about. Try and catch yourself when you hear your own negative thoughts, and reframe them, in the moment, by turning them into something positive. Instead of telling yourself, “I'm not good enough”, “I don’t have what it takes”, try quickly recasting that thought as, “I am doing my best, I’ll keep learning, and I am capable and I am strong!” This small shift in our inner language can make all the difference when trying to stay motivated through challenging situations.

Gratitude is one of the most powerful tools for combating negativity and cultivating positivity in your life. (Check out the blog on this website, “Why Practicing Gratitude Can Positively Affect You”).

Spend time each day reflecting on what you're grateful for—no matter how small—and try to remember to express your appreciation for those around you, who make your life better or easier in some way. Taking a few moments each day to remind yourself of how fortunate you are, can help put things into perspective and reduce feelings of negativity or hopelessness.

When we are caught up in a negative bias loop, it’s harder to remember our own personal strengths and the many things we’ve accomplished over time. And accomplishments don't need to always be perceived as big events – the so-called small successes, like studying and understanding a certain topic or learning a particular hobby or craft, or helping someone, are things that matter to us and add positive energy into our lives. As a further step from reframing your thoughts, take time to write out a list of your own strengths, about the person that you are, what you appreciate about yourself, what you consider important learnings and achievements in your life, and put that list up where you can easily see it. These affirmative statements about your personal attributes, will help uplift you and remind you of your real capabilities, and how far you’ve come - sometimes in the face of great challenges. If you find it's a bit difficult to come up with a list of your own strengths and achievements, ask someone who knows you well and appreciates the person that you are; besides, it’s also really good to hear about ourselves from someone who not only knows our strengths, but who also understands our vulnerabilities.

Take time out each day for yourself - even if it’s just 10 minutes - and do something you enjoy! Allowing yourself some much-needed downtime will give your brain a break from constantly worrying, which will help reduce anxiety levels over time. Additionally, physical activity has been proven helpful for managing stress levels and improving mood; so, taking up regular exercise is an excellent way of looking after both your body and mind!

Negative thinking is part of being human; however, by acknowledging our feelings, positively reframing our thoughts, practicing gratitude, affirming our strengths and accomplishments, and practicing self-care regularly, are a few ways we can work to overcome a negative bias.

I can attest that mindfully practicing these various approaches will take focus and time, but in the end, it will be a worthwhile investment, because they will lead you towards the positive, to what is uplifting, to what is more joyful and meaningful in your life.

You will also become more powerful in opening up opportunities for your growth, as well, as equipping you with useful skills that you can use whenever life throws you a curveball - allowing you to remain grounded, resilient and flexible, no matter what challenges may come your way.