In the world we live in, it’s easy to find ourselves in a negative state of mind.
There are many causes for this negativity from financial difficulties, work stress to toxic people. Top of Form
So, questioning why we feel the way we do is the first step to becoming more positive and getting out of the slump.
Here we explore seven powerful strategies to get back to a positive state of mind.
#1. Challenge your negative thoughts
Our brains tend to focus on the negative, this negative bias is a survival mechanism. This and our negative thought patterns know as cognitive distortion show how it’s normal to have negative thoughts.
However, we live in a world far different to that of our ancestors. Because we can now question why we feel the way we do.
Therefore, we must challenge our negative thoughts, to identify if they’re factual.
Example: if you received poor feedback from your boss, you may think the worst and believe you’ll soon be losing your job. Even though no other facts support this.
In this example we could put a positive spin on the situation – the feedback could be a result your boss wanting to develop you further for promotion.
#2. Make a habit of practicing gratitude
This practice helps us focus on the good things in our lives. Because of negative bias we tend to neglect the positive things in our life.
We have a tendency to focus on what we don’t have, not what we do. So, we must make a conscious effort to identify the good things in our lives.
Either keep a journal of the things your grateful for, or simply mentally note 3 things that you’re grateful for.
Example: “I am grateful for my good health, having a loving partner and being able to enjoy quiet time relaxing”.
If you struggle, don’t worry, you can be grateful for anything pleasant in your life, a nice meal, a sunny day or the ease of parking your car.
Make this a habit and you’ll be lifted out of your negative state of mind.
#3. Tackle a negative state of mind with positive affirmations
This includes any positive phrase we say to ourselves to shift how we feel. Positive affirmations have been shown to be useful for overcoming negative thoughts.
Therefore, shifting from a negative state of mind to a positive one. Even though this is a simple technique it’s a powerful one, and only requires imagination.
Whenever you have a negative thought, or you have self-doubt say a positive affirmation to make yourself feel better.
Example: if you mess up at something, don’t think, “I am useless”, think “I am capable”. Repeat this for all negative thoughts.
This will help reduce the impact of negative thoughts and will become automatic. It’s helpful for people who have a very negative internal voice.
4#. Embrace the practice of self-care
This is a term that has entered our everyday language. It’s a simple concept which is all about looking after yourself – physically and emotionally.
Proper self-care naturally promotes positivity and diminishes a negative state of mind.
Take care of your physical and emotional well-being by exercising, eating well, sleeping well, and engaging in activities which make you happy.
Certain activates lead to a positive state of mind – walking in nature, spending time doing hobbies and exercise.
However, some activities make you happy in the short term but have negative consequences. Including, consumption of excessive alcohol and sugar.
Be alert to other issues that could impact your physical and emotional health. There are many, they’re not always obvious.
Example: living in a messy, cluttered environment. This has been found to negatively impact mood. Declutter your home and make your space a nice place – it’ll lift your mood.
#5. Surround yourself with positive people
We must deal with negative people daily; the problem is the more time we spend with them the more they bring us down.
They’re one of life’s hazards, they drain our positivity and kill our good mood.
Naturally, encountering negative people is inevitable, but it’s how we deal with negative people that’s important.
The best strategy is to avoid them and surround yourself with positive people. These people will encourage you and help you be a better and happier you.
Therefore, identify what makes a positive person, identify them and foster relationships with them.
Positivity creates positivity, meaning the more time you spend with them the more you reinforce this positivity in yourself. Thereby diminishing the likelihood of ending up in a negative state of mind.
#6. Embrace and practice meditation
This is a method to calm yourself, rid yourself of the stresses and negativity you have.
Many forms of meditation exist, to best suit your lifestyle and preference. It’s simple, free and easy to do wherever you are.
A great type of meditation which has become popular is mindfulness. Simply sitting in a quiet room without distractions, focussing your attention on your breath.
The aim is to be in the present moment, you can focus on anything which brings you into the here and now. Such as, your bodily sensations, what you hear – noticing any thoughts you have, but attending to them later and letting them go for now.
Meditation will help diminish the impact of a negative state of mind. Accordingly, the more you practice it the more effective it’ll be.
#7. Reduce your exposure to negativity
If you want to maintain a positive state of mind, you need to reduce your exposure to negative things.
Here’s a few examples, proven to put you in, or keep you stuck in a negative state of mind:
The news – modern news is 24/7, it’s hard to avoid. The constant barrage of negative news, for some it’s entertainment but for others it causes worry and concern.
Also, with the ease of production there is a lot of fake news and misinformation, which further exasperates those who are already in a negative state of mind.
Social media – excessive use of social media can cause many negative thoughts and feelings including, worry of missing out, loneliness, poor sleep and being exposed to upsetting content.
Negative people – as discussed, people can really bring down our mood, so, whenever possible, avoid negative people.
A toxic workplace – many workplaces are toxic places, bullying, excessive workloads and being unappreciated. But we need to work, so if your workplace is getting you down, speak to your boss, or alternately look for another job.
We spend many years of our lives at work, it should be a pleasant, rewarding experience.
In conclusion…
These strategies will help you break free from a negative state of mind and become more positive. Challenging our negative thoughts is the first step and recognising that our minds have a natural bias towards the negative.
Practicing gratitude should become a daily habit, encouraging us to focus on the good things in our lives. This practice can shift our perspective and lift us out of negativity.
Positive affirmations is a strategy of replacing negative thoughts with positive statements, we can change our negative state of mind easily with this strategy when used habitually.
We looked at self-care, which is a practice that promotes positivity, by focusing on our physical and emotional well-being.
Surrounding ourselves with positive people is vital. While we can’t always avoid negative people, we can try to foster relationships with positive people who uplift and encourage us.
Meditation, especially mindfulness, is a simple yet effective technique to calm the mind and reduce stress and negativity. The more we practice meditation, the more effective it is.
Lastly, reducing our exposure to negativity is key. Whether it’s limiting our consumption of negative news, moderating social media use, avoiding toxic workplaces, or steering clear of negative people.
Remember, a positive state of mind is within reach, with these strategies you’ll no longer be stuck in a negative state of mind.
Instead, they will help you find your way back to a brighter, more optimistic outlook on life.