Cut the Negative Mental Clutter | Grow Optimism and Resilience
5 minute read
+ Affiliate Disclosure
This post contains affiliate links. All that means is I’ve provided some product suggestions that I get a commission for should you click on them and make a purchase. I only suggest products I use and love that are directly related to the content in this post. Thank you for your support! View terms for more information.
What you will get from this article | Quick navigation links
Watch the video
Have you ever noticed that telling someone to “think positive” rarely works?
Positivity is a skill you must learn and practice, just like calculus or ballet. Studies show that negativity presents itself as an immediate threat that needs to be eradicated before positivity can take its place. Many of us get caught in the trap of negative thinking and it becomes hard to push past it to live in the land of opportunity.
Positive thinking starts with small, conscious choices that shift your thoughts to an optimistic mindset daily. This helps you see more of life’s possibilities, engage in new creative activities, and develop productive habits. Positive thinking also reduces stress and improves overall health. When you find techniques that work for you, try them every day and reap the benefits of success over your lifetime.
What negativity does to your brain vs positivity.
Negativity is essentially a basic survival instinct. When you face immediate danger, your brain shuts out all other circumstances to focus on the threat in front of you. This is true for any negative thought whether or not it’s an actual threat. Our brains react the same in either case. If you spend more of your mental energy on negative thoughts, you’re training your brain towards constant pessimism.
If you live in a pessimistic state of mind you’re less likely to broaden your thoughts towards other possibilities. For instance, when you get into an argument with someone, it’s very difficult to see past your anger to focus on the solution that will make a positive difference. Your negative feelings can grow and become just as pervasive as the feeling you’d get if faced with fighting a bear. It is for this reason that you must implement and practice daily positive affirmations.
Positive thinking builds skills throughout life.
Barbara L Fredrickson is an author and researcher who specializes in positive psychology. Her most compelling concept is called the “broaden and build” theory. Her research overall suggests that positive emotions “promote discovery of novel and creative actions, ideas and social bonds…” Essentially, positive thinking allows you to relax and broaden your mental horizons. Positivity builds confidence, and confidence gives you the courage to explore alternative possibilities.
If nurtured, these positive discoveries will become focal points. The most important thing to understand about this is that those focal points become the foundation of your healthy mindset. The more positive focal points you have stored in your brain, the more reserves you have to draw upon when faced with challenges. Positive thinking will allow you to process negative thoughts and circumstances in a more productive way.
If you’re looking to become more successful both at work and at home, you need to see challenges as opportunities. Positive thinking reduces stress and boosts energy levels, making you more equipped to carry out a task successfully. When you default towards positivity, you become a problem solver instead of a complainer. Complainers are stuck in first gear focusing on what’s wrong. Problem solvers enjoy a challenge and are driven to seize the opportunity to improve.
People who think in positive terms can also take criticism constructively to improve themselves. If you come up against judgement, warranted or not, say “thank you.” You’ve been given an opportunity to do better, and that is the gift of resiliency.
Your daily dose of positive thinking exercises to reduce negative thoughts
It’s time to retrain your brain towards optimism and health. Find techniques that resonate with you and try making them a daily practice. Focus on turning that practice into a habit that will sustain you through tough times. If you’re stuck and need ideas, here are some positive thinking techniques and concepts to try.
1. Practice daily positive affirmations.
Positive affirmations are short phrases, easy to remember and can become a personal mantra. It’s best to do this first thing in the morning before negative ideas cloud your thoughts. Set a notebook by your bedside and jot down a few things to pump you up for a successful day. Paraphrase something you know you’re good at into a short, memorable phrase that you can repeat when you’re feeling down. Something as simple as “I can be patient. I’ve got this” is effective if you repeat them every morning before you start your day.
If you’re having trouble coming up with affirmations or feel embarrassed saying things you don’t feel are genuine, try expressions of gratitude instead. Finding things and people to be thankful for can be an easier way to put you into a more positive frame of mind. Sometimes a reminder that good exists in our daily lives can help us feel more inclined to try affirmations later.
2. Find the silver lining.
Life is full of challenges. I believe that life is designed to be difficult to help us become our best selves and fulfill a greater purpose. If we were happy and fulfilled all the time there would be nothing to work towards and life becomes meaningless.
Train yourself to ask “what is the lesson here?” when faced with a tough situation. Also, remind yourself of the positive circumstances in every situation. I remember an episode of the Brady Bunch where the entire family thought an idol they found on the beach was cursing their family. At the end of the episode, someone (I forget who) cracked their flip-flop in half by closing it in their suitcase. The next line was something to the effect of “hey, at least you weren’t wearing it.”
Many things could be worse in every negative situation, and there’s always a lesson. Once you truly connect with that line of thinking you’ll be able to see past the obstructive circumstances faster. You’ll realize that dwelling on the negative won’t change anything, but trying to find a solution will solve something.
3. Try simple breathing meditation.
When you have trouble redirecting your thoughts, try observing your breath. Sit for five minutes and count as you inhale and exhale. Visualize your chest rising and falling and focus only on a relaxed breath. This is a perfect and easy way to begin the process of positive thinking.
If you find that your thoughts drift towards anything else don’t despair and think you won’t make progress. The progress comes from how quickly you can redirect your attention. Taking five minutes to meditate on your breathing each day will help you learn to interrupt negative thought patterns before you get carried away with them. You’ll eventually be able to redirect yourself and insert a positive mantra.
4. Start keeping a journal of gratitude and accomplishments.
Journaling before bed can help you store the information in your mind somewhere else. This technique is generally referred to as a “brain dump” and allows you to relax knowing your thoughts are safe somewhere else. For training yourself to think more positively, try brain dumping hopeful thoughts.
Write all the things you’re grateful for. You can choose simple things like, “I’m grateful for hot showers.” These ideas don’t need to be profound, just little things you enjoy. Also write things you accomplished throughout the day. Again, these ideas can be small but super powerful if you acknowledge them daily.
5. Make peace with the past.
Many of us dwell on the past and develop ironclad grudges. If you relive painful moments from your past remember, that time is gone. There is no opportunity in the past, only the present. Imagine yourself looking in the mirror, or better yet, go look in the mirror. Use the mirror as a reminder and a way to redirect your intention towards the present moment and what you can do right now to move forward.
If you’re looking for additional ways to create a more positive mental landscape, try filling out my positive self talk worksheet. Take everyday phrases in a negative context and turn them into positive ones. If you train yourself to respond more optimistically, it will eventually become second nature. See the many ways optimism impacts your health, your productivity, and your path to success.
Yours in Positive Thinking,
Melanie
