15/03/2021
How to Build a Positive Thinking Mindset
#1. Challenging Negative Thoughts
Identify your negative thoughts. Cognitive behavioral therapy practitioners believe that we have the ability to change our behavior by changing our thoughts. Thoughts are the catalyst that lead to behaviors. The first step in controlling your thoughts is awareness.
#2. Keep a thought journal.
If you have trouble identifying your negative thoughts, consider keeping a thought journal. In this journal, write down the way that you perceive different things: yourself, your work or school, your parents, politics, the environment, and so on.
This will force you to pay attention to the critical voice in your head and listen to what it’s saying.
Take a few minutes every day to recall times when you thought something negative.
#3. Quiet your inner critic by focusing on the positive.
When you hear the voice in your head say something negative, take a pause and substitute the negative for something positive.
For example, if your mind keeps saying how much you hate your principal, you can say, “This is a tough job and he’s doing the best he can.”
#4. Keep a gratitude journal.
Record instances that occur in your life that you are grateful for. Express them in a journal, letter, or other kind of writing. Write down some of the things that you’re thankful for. Write in this journal a couple of times every week.
Research shows that a gratitude journal is more effective when the person writes about a handful of instances in depth, rather than a laundry list. Spend a few minutes reliving and savoring these moments that you write about.
The gratitude journal will help you remember the positive things in your life.
#5 Practice positive imagery.
Imagine yourself in successful scenarios with as much detail as possible. Keep the negative thoughts like “I can’t do this” at bay. Instead, focus on how you can do something: “I can finish this project. I will ask for a little help and it will get done.”
When you strive to be confident in your activities and outlook, you will increase your potential for actually achieving your goals.
Improving Your Outlook
I. Find the positive side of life’s challenges.
Keep moving forward and don’t focus on how difficult life can be. Think of the adventures you’re having in life because of these challenges. If things were straight and smooth, your life might be pretty uninteresting. Think about the ways you’ve overcome challenges and become a better person because of them
For example, if you’re mad that you were laid off, think about how you have been able to spend valuable time with your children.
II. Alter your reactions to life’s frustrations.
We can often feel like we’re surrounded by life’s frustrations. Perhaps you lost weight and gained it back, or it rained at your neighborhood barbecue. When we get bogged down by frustrating events, we start to notice and get frustrated by minor things, like not finding a parking spot or hitting all the red lights in traffic. But if you alter your reaction to these frustrations, they won’t have such a strong hold over you.
We can often feel like we’re surrounded by life’s frustrations. Perhaps you lost weight and gained it back, or it rained at your neighborhood barbecue. When we get bogged down by frustrating events, we start to notice and get frustrated by minor things, like not finding a parking spot or hitting all the red lights in traffic. But if you alter your reaction to these frustrations, they won’t have such a strong hold over you.[5]
Compare the current frustration to similar ones in the past. Will this frustration make a difference in the long run, or are you wasting your energy getting worked up over nothing?
For example, let’s say you are unhappy making sandwiches for a job. Put some artfulness into it, arranging the meats colorfully with the vegetables. Think of something nice to say to the customer. Ask the manager if there is something else you can control about the environment, like the music.
If you hate traffic, plan ahead and listen to your favorite music in your car.
Take action to change the frustrating event. If you hate going to work, you might think this way because you want to have a different career. Make a change to fix the situation.
III. Take time to relax.
Oftentimes, we get wrapped up in negativity because we are stressed, overwhelmed, frustrated or angry. When we allow ourselves time to relax and recoup, we can find space to tackle problems with a positive attitude. Set aside time every day for yourself to do something relaxing, whether that’s reading a book, watching your favorite TV show, or talking on the phone with a friend.
Try meditation or yoga, or spend a few minutes taking some deep breaths.
IV. Do activities you’re good at.
Frustration and negativity often occur because we feel a lack of efficacy, or a lack of success for our efforts. A productive response is to do something you are good at. When you feel good about your abilities, your mindset will improve in the positive direction. Increase how often you do your favorite activities.
Frustration and negativity often occur because we feel a lack of efficacy, or a lack of success for our efforts. A productive response is to do something you are good at. When you feel good about your abilities, your mindset will improve in the positive direction. Increase how often you do your favorite activities.
For example, if you like knitting, take a break and work on a knitting project. You will get positive energy from this activity because you can see your progress. This positive energy will then influence how you feel about other projects.
V. Avoid media that causes negative thinking.
Research shows that negative thinking is supported by media with negative comparisons. If you notice media making you feel negative, one approach is to avoid that media. If you found yourself frequently comparing yourself to a certain model or athlete, avoid magazines, shows, or games that feature them.
Even temporary exposure to media depicting ideal images has been shown to negatively impact self-esteem and self-image.
A shift in focus of your personal and professional goals toward a positive mindset rather than fixed mindset will present more potential for continued achievement. Our mindsets are shaped by our experiences and underlying values. They dictate how we view the world and our journey through it. Using this simple tips, it is possible to take control and adopt a new way of thinking. It is possible to change a mindset.
