Five Steps to Get Rid of Negative Thoughts

Thought affects virtually every aspect of your life; it affects how you feel, how you act and how you interact with others. Positive thoughts lead to a healthy self-image and successful interactions with others, while negative thoughts can lead to poor decision-making and unhealthy habits. Banishing negative thoughts is not always easy but, with a little determination and a little practice, can be done by anyone, regardless of what life throws at you.

Realize

• Acknowledge when you are having a negative thought. Negative thoughts can sneak up on you and sometimes you don't even know you are having one until it's already affected your mindset. You can get past this by constantly testing yourself. Get in the habit of asking yourself "How do I feel right now?" If you are feeling angry, irritable, frustrated or sad, then you are having a negative thought. The first step to removing negative thoughts is realizing that you are having them; you cannot get rid of something if you don't know it exists.

Determine the Cause

• Once you are aware that you are having a negative thought, the next step it to determine the cause of that thought. Think about the events of the day; trace the course of your day step by step in your mind. When you come across a memory that results in a negative emotion, that is most likely the cause of your negative thoughts. Ask yourself what events led up to that memory and what changes could have been made to prevent it. For example, if you realize that you are thinking negative thoughts when paying a bill, you might determine that your budget is the cause of your negative thoughts.

Imagine the Worst

• Concentrate on the cause of your negative thoughts. Take the negative thought a step further and exaggerate it in your mind. For example, if your budget is worrying you, imagine a worst-case scenario; you can't afford toothpaste so you don't brush your teeth in the morning, your boss is offended and fires you for bad breath, news reporters show up to document the "worst breath in history" story and your dog is do disgusted that he runs away. You will realize that things are not nearly as bad as your negative thoughts would have you believe.

Imagine the Best

• Think about your worst-case scenario. Imagine the complete opposite of the worst-case scenario. For example, using the previous scenario, you can imagine that you have some extra money and purchase the best toothpaste on the market, your teeth shine so brilliantly that your boss gives you a promotion, the news reporters show up to take pictures of you to publish in magazines and on billboards and you suddenly find yourself swamped with fame and fortune. Although somewhat fanciful, focusing your mind on possibilities will help shift negative thoughts to positive thoughts.

Blend Your Scenarios

• You have thought the worst and you have thought the best; now it is time to blend those two thoughts together. Ask yourself how you can get from the first scenario to the second scenario. In the example used in previous steps, your success or failure depends on your choice of toothpaste. You need money to purchase toothpaste, so set aside a little extra savings this month, pick up an extra shift from a co-worker or tackle an assignment that isn't required. The action you choose to take, however large or small, will alleviate those negative thoughts.

Breathe

• Take a moment to breathe and calm yourself during any of the five steps listed above. Focus on a square object, such as a window or a door. Look at the top left corner of the object and breathe in. As you breathe in, think of a personal motto or inspirational quote. Breathe out and look at the top right corner of the object. Repeat the process for each corner of the object. Personal mottos can be anything. Some examples are "I can," "These things happen," "I am a duck and, like water, it rolls off my back" and "I am Superman!" It doesn't matter how serious or how silly a motto is; the important thing is that it is positive.