{"id":55752,"date":"2022-03-15T20:59:05","date_gmt":"2022-03-15T20:59:05","guid":{"rendered":"https:\/\/www.lifeadvancer.com\/?p=55752"},"modified":"2023-05-11T19:24:47","modified_gmt":"2023-05-11T16:24:47","slug":"control-your-negative-thoughts","status":"publish","type":"post","link":"https:\/\/www.lifeadvancer.com\/control-your-negative-thoughts\/","title":{"rendered":"What to Do When Your Negative Thoughts Threaten to Spiral Out of Control"},"content":{"rendered":"

Maybe it\u2019s late at night, and you\u2019re lying awake with your thoughts swirling. Or it could be midday when you\u2019re surrounded by ordinary hustle and bustle. The \u201cwhen\u201d and \u201cwhere\u201d don\u2019t really matter. Negative thoughts can creep up and derail your mind anytime.<\/span>\u00a0<\/span><\/p>\n

Insecurities, self-criticisms, anxieties, and depressive feelings can hit you out of the blue. Suddenly, you\u2019re caught in a hurricane of thoughts that only make you feel bad and out of control. It can feel scary, but don\u2019t panic. Put in some conscious effort with these strategies, and you can reel your mind back in.\u00a0<\/span>\u00a0<\/span><\/p>\n

How to Deal with Your Negative Thoughts<\/h2>\n

1. Decide What to Change<\/span><\/h3>\n

Your first step is figuring out what sets off your thought whirlwind. It\u2019s normal to have some negative thoughts or emotions sweep across your mind. Pay attention to what comes up most frequently. These are the ones you need to address.<\/span>\u00a0<\/span><\/p>\n

Do you find yourself caught in a loop, obsessing about a problem at work<\/a> or home? Are you constantly dogging yourself for little mistakes? It could be that you just always find the downside in things. Once you figure out which thoughts are causing your distress, you can target them.\u00a0<\/span>\u00a0<\/span><\/p>\n

2. Focus on the Positives<\/span><\/h3>\n

Concentrating on the good stuff doesn\u2019t mean you ignore the bad things. Everything can\u2019t always be fluffy bunnies and double rainbows. This simply means you reframe <\/span>how<\/span><\/i> you look at things. There\u2019s an upside to nearly every situation \u2014 find it.<\/span>\u00a0<\/span><\/p>\n

For example, you might lose your balance and get some scrapes while taking a curve too tightly on your bike. Yes, you\u2019re injured, but you were wearing your helmet. So, be happy and praise yourself for always remembering your safety gear. Focusing on a good point won\u2019t change the outcome, but it can change your attitude<\/a>.<\/span>\u00a0<\/span><\/p>\n

3. Stay in the Present<\/span><\/h3>\n

The saying \u201cIt\u2019s water under the bridge<\/em>\u201d exists for a reason. You can\u2019t recapture or alter what\u2019s already passed. Don\u2019t get caught up rethinking it or replaying ways things could have been different. You can get trapped there.<\/span>\u00a0<\/span><\/p>\n

Instead, pay attention to what\u2019s going on in the present. When you feel yourself slipping into the past<\/a>, stop for a second. Concentrate on your surroundings \u2014 feel your chair, focus on the sounds. Ask yourself what you can do at the moment to change what you\u2019re thinking.<\/span>\u00a0<\/span><\/p>\n

4. Write It Down<\/span><\/h3>\n

You don\u2019t have to be J. K. Rowling or Stephen King to put effective words down on paper. Lots of people find it\u2019s helpful to write out their feelings and emotions. When negative thoughts transfer to paper, they\u2019re suddenly much less powerful. By writing them, you can confront your emotions indirectly and regain control.<\/span>\u00a0<\/span><\/p>\n

Keep a journal<\/a> \u2014 writing 15 minutes a day can be a good way to process your thoughts. If it\u2019s hard to write about yourself, consider putting it all down as a story. That might be easier, and you\u2019re still expressing and processing frustrating emotions.<\/span>\u00a0<\/span><\/p>\n

5. Hit the Pause Button<\/span><\/h3>\n

When you\u2019re stressed or anxious, you can find yourself on a mental roller-coaster. You might not get queasy, but your mind can run away with you, leaving you feeling slightly helpless and exhausted. Fortunately, you can bring it to a screeching halt by just telling yourself \u201cStop\u201d!<\/span>\u00a0<\/span><\/p>\n

If you feel yourself spiraling, pause and take a few deep breaths and sit still for a few minutes. Taking a time out gives your mind time to reset. Your brain chemicals return to normal levels, and you\u2019ll be able to think more clearly.<\/span>\u00a0<\/span><\/p>\n

6. Hang Out in Your Own World<\/span><\/h3>\n

The world can be harsh \u2014 loud noises, fast cars, and crowded places. It can be overwhelming and send your brain into a tornado of trouble. When this happens, give yourself permission to step away<\/strong>. It\u2019s OK to retreat to a safe, happy place for a while.<\/span>\u00a0<\/span><\/p>\n

Take a nature walk or find a secluded bench where you can pop in your earbuds and listen to some music. Chill out on your couch with a cup of coffee or tea and a good book. Do whatever makes you feel relaxed. It will help you recapture your internal balance and control.<\/span>\u00a0<\/span><\/p>\n

7. See a Therapist or Medical Professional<\/span><\/h3>\n

If these strategies don\u2019t work well enough for you, don\u2019t worry. It just means that you might need to talk things over with a professional. Consider seeing a therapist. They\u2019re trained to pinpoint why you\u2019re having negative thoughts, and they can help you deal with those causes.<\/span>\u00a0<\/span><\/p>\n

Therapists can also recommend seeing a doctor or psychiatrist if they think including medication would improve treatment results. A medical professional may prescribe <\/span>anxiety treatment<\/span>, cognitive-behavioral therapy, or other methods to help alleviate anxiety and negative thoughts.\u00a0 <\/span>\u00a0<\/span><\/p>\n

8. Distract Yourself<\/span><\/h3>\n

Redirection<\/span><\/a> works with toddlers, and it can work for you, too. Whenever you feel those negative thoughts start to creep in, pivot your brain to something else.\u00a0<\/span>\u00a0<\/span><\/p>\n

Go for a run or bake cookies from scratch. If you\u2019re caught in a spot where you can\u2019t escape (maybe a traffic jam), play a game like \u201cI Spy.\u201d Give your mind something else to concentrate on until the need to focus on the bad stuff passes.<\/span>\u00a0<\/span><\/p>\n

Everyone falls victim to negative thoughts every now and then. It\u2019s a normal part of life, but it doesn\u2019t have to be constant. Whenever you feel like your mind wants to whirl out of control, try these strategies. They\u2019ll help put you back on the positive path.<\/span>\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Maybe it\u2019s late at night, and you\u2019re lying awake with your thoughts swirling. Or it could be midday when you\u2019re surrounded by ordinary hustle and bustle. The \u201cwhen\u201d and \u201cwhere\u201d don\u2019t really matter. Negative thoughts can creep up and derail your mind anytime.\u00a0 Insecurities, self-criticisms, anxieties, and depressive feelings can hit you out of the […]<\/p>\n","protected":false},"author":22,"featured_media":55754,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"0","ocean_second_sidebar":"0","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"0","ocean_custom_header_template":"0","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"0","ocean_menu_typo_font_family":"0","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"0","osh_disable_topbar_sticky":"default","osh_disable_header_sticky":"default","osh_sticky_header_style":"default","osh_sticky_header_effect":"","osh_custom_sticky_logo":0,"osh_custom_retina_sticky_logo":0,"osh_custom_sticky_logo_height":0,"osh_background_color":"","osh_links_color":"","osh_links_hover_color":"","osh_links_active_color":"","osh_links_bg_color":"","osh_links_hover_bg_color":"","osh_links_active_bg_color":"","osh_menu_social_links_color":"","osh_menu_social_hover_links_color":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"off","ocean_gallery_id":[],"footnotes":""},"categories":[12],"tags":[55,37,209],"class_list":["post-55752","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental-health-and-wellbeing","tag-feelings","tag-insecurities","tag-negative-thoughts","entry","has-media"],"yoast_head":"\nWhat 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