Transforming a Negative Mindset: 6 Practical Steps
Understanding the workings of our mind can be perplexing. One moment, you might feel as though “everything is going perfectly!” and the next, thoughts like “oh wait, that’s not true, everything feels terrible” creep in. It would be great if simply “changing your thoughts” was the magic solution, but unfortunately, it’s not that straightforward.
When grappling with a challenging situation, even the slightest negative thought can spiral into overwhelming stress and persistent worry.
6 STEPS TO TRANSFORMING YOUR NEGATIVE MINDSET
1. IDENTIFY THE SOURCE OF YOUR NEGATIVITY
The first step in addressing a negative mindset is to pinpoint its origins. Ask yourself:
- Am I facing a challenging situation?
- Have any significant changes occurred in my life?
- Am I taking care of my health?
- Am I engaging in self-care?
Understanding why you feel a certain way is crucial. Often, waves of negativity seem to arise unexpectedly, yet there are usually underlying reasons. Sometimes these reasons are less than obvious, requiring deeper reflection. Frequently, this unwanted negativity stems from fear. Consider if you’re carrying past fears into your present and future.
2. TAKE A REJUVENATING SHOWER
A negative mindset can infiltrate nearly every aspect of life, draining your motivation and productivity. Frustration can even spill over into your interactions with others, resulting in guilt.
One effective remedy for a slump is a long, soothing shower. The warm water not only relaxes your muscles but also releases tension, almost as if you’re washing away stress. The calming sound of running water provides a respite, and for many, taking a shower is one of the few moments of privacy during the day. If I need to cry out my frustrations, I do so in the shower. Afterwards, I change into fresh clothes, nourish my body with healthy food, and hydrate with plenty of water or peppermint tea.
Though my instinct is often to curl up on the couch with ice cream when I’m feeling down, I actively choose to engage in self-care instead. Making smoothies or washing my hair might be the last thing on my mind during a negative spell, but I push myself to do it anyway. It’s a “fake it till you make it” mentality.
3. DISTANCE YOURSELF FROM NEGATIVE PEOPLE
Interaction with individuals who constantly complain or bring negativity can drain your energy. These people often refuse help while incessantly focusing on their problems, showing little interest in others’ lives.
While everyone experiences hardships and sometimes needs to vent to friends, it becomes detrimental when that venting turns toxic. If the relationship feels like a one-sided burden, it’s time to reconsider its value.
Ending such a relationship isn’t always straightforward. A friend of mine was entangled in the turmoil of another friend’s on-again, off-again relationship, becoming emotionally invested while constantly being bombarded with complaints. After discussing it openly, they both found the friendship much more enjoyable when boundaries around venting were established.
4. STAY ACTIVE
When feeling low, the temptation to do nothing is strong. However, inactivity can deepen your negativity. This is when your thoughts spiral into self-pity, focusing on how unfair life feels.
I often notice a decline in productivity during such times, leading to more frustration. Instead, strive to accomplish even small tasks—whether it’s doing a load of laundry or organizing your space. If that seems daunting, consider meditating to regain focus.
5. MONITOR YOUR SELF-TALK
A frequent pitfall during periods of negativity is relentless self-criticism. Be mindful of your internal dialogue and treat yourself with kindness as you would a friend in need.
Mindfulness allows you to observe your thoughts without judgment, stepping outside your mindset to focus on the present. Recognizing self-critical thoughts as mere thoughts—rather than truths—can help shift your perspective.
Plant an act, and you reap a habit;
Plant a habit, and you reap a character;
Plant a character, and you reap a destiny.
Even after becoming aware of negative thinking patterns, changing them can prove challenging. Employ mindfulness to simply acknowledge these patterns rather than forcefully attempting to alter them. If you feel thoughts like “I’m not enough” arise, recognize them as just thoughts: “I’m having the thought that I’m not enough” and so forth. They aren’t your absolute reality.
6. TAKE OWNERSHIP OF YOUR MINDSET
It’s common to deflect responsibility for our emotions, blaming circumstances instead. Statements like “I can’t be happy due to my past” or “I don’t deserve success” are examples of this mindset.
It’s easier to feel like a victim than to take ownership. Embracing responsibility can be daunting, yet it’s essential. Your past or current circumstances shouldn’t define your future. Set aside limiting beliefs and pursue your goals, no matter how small the steps may be.
Remember, negative thoughts have their purpose—they help us navigate life. Without them, we might not appreciate the positive moments. When negative feelings arise, allow them to flow, recognizing their significance. A developed routine for processing these thoughts can be invaluable.
Life can feel overwhelming, and it’s essential to acknowledge that it’s okay not to feel okay all the time.
