Combating Negative Thoughts

In order to live the most contented and peaceful life you can, it is so important to combat the negative thinking that keeps you stuck in depression and anxiety. We often find ourselves either stuck in the past, lamenting about all of our mistakes, regrets, or bad experiences, or we are worrying about the future, thinking about the worst case scenarios even though there is no evidence to support these outcomes. When one is diagnosed with cancer, the negative thoughts can really snowball and take over one’s thought life. Even in troubled times, joy and happiness can be had, as long as we learn to challenge the faulty thinking that has us imprisoned in fear, depression, and feelings of woe.

According to Judy Beck (1995), cognitive therapist and daughter of Aaron Beck, the father of Cognitive Therapy, our emotions come from our thinking. If we are using faulty thinking or “cognitive distortions”, we can fall into a pattern of negative thinking that leads us right into depression and/or anxiety. Furthermore, these negative emotional states can lead to negative or destructive behaviors. In order to regain control over our emotional state, we need to regain control of our thinking.

There are many ways to challenge faulty thinking, things that you can start implementing now. One is a technique called “Positive Self-talk” (Beck,1995). Basically, this involves actively challenging your negative thinking with counterbalancing statements. The use of positive mantras is a quick and easy way to challenge the intrusive, negative thoughts that steal your joy. For example, if you are thinking that whatever situation with which you may be dealing at the time is hopeless or will never improve, you can say to yourself, “This too shall pass.” Another technique that you can implement right now is distraction. Get yourself out of your head so that you can enjoy the present. Be mindful of everything around you. Notice the sights, smells, and sounds all around you. Savor every moment. You can also try various relaxation techniques, such as deep breathing, visualization, meditation or prayer. Activities such as yoga, tai chi and exercise also help to distract and relax you. The point is this. You need to be aware of when you are focusing on negative thoughts and then you must switch your focus onto something more positive. It really can be that simple.

The above are just some basic suggestions, but if you feel that your negative thinking is beyond your control and if you are struggling with serious depression and/or anxiety, then you may need the guidance of a trained professional. Please understand that if you need assistance with these issues, there is nothing wrong with you. You are not weak if you decide to seek therapy. On the contrary; it takes a very strong and intelligent person to recognize when he or she has a problem with which he or she needs assistance. To find a therapist, speak with your doctor or contact your insurance provider for a list of therapists in your area.  No matter what your circumstance, you can have peace and joy right now.

Reference

Beck, J.S. (1995), Cognitive Therapy: Basics and Beyond. New York, NY: The Guilford Press.