Overcome Negative Thinking

Here are 4 steps to stop negative thinking.  If you are anything like me then you are hearing negative messages in your mind.  There is hope to overcome negative thinking!  I know these steps work because I have implemented them into my life.  I know you too can overcome those limiting messages and labels.

Before we get into the 4 steps to overcome negative thinking, let me take a moment and define what negative thinking is.  Here is a definition of negative thinking and the behaviors of those who entertain those thoughts.

*I have included books that I have read along my journey that changed my life.  Click on the book if you are interested in previewing or purchasing the book.  There are affiliated links listed.

If you purchase a book I will get a small commission at no extra cost to you.  That commission is what keeps this blog going.  Thanks in advance!  You can also see a list of books at my Books That Changed My Life page.

What is Negative Thinking?

Negative thinking is an accumulation of limiting messages and labels that build up in your mind over time.

Behaviors of negative thinking include the following:

*Complaining
*Gossip
*Blaming others
*Self-criticism
*Resentment
*Feeling powerless
*Judgement of others

If this describes you my precious friend, please know that there is no condemnation on my part.  Years ago, I had every one of those behaviors.

I am sharing this with you so that you can overcome negative thinking and be empowered to rid yourself of this unhealthy thought patterns.  You can overcome negative thinking from controlling your life.  So let’s get to it!

1.  Recognize and Identify the Negative Thoughts

•  Awareness is key to creating any kind of change.  Identify the negative thought and write it down.  These thoughts are your automatic or default negative thoughts.

• Writing the negative thought down takes the power away from the thought and empowers your mind.  Write out what you are saying to yourself.  Rewrite the thought in the positive.  For example, (thought) “I am alone.”  (Rewrite)  “I am surrounded by the love of God.”

• Think about… what you are thinking about.  Ask yourself, “Where are these thoughts coming from?  Am I repeating what I have heard from someone else?  Do I have a fear embedded in me that is rooted in my past?”  Try thinking back to when you first started having the thought.  Pray for the wisdom to know the answer.

• Pay attention to when you are having a negative thought.  What were you doing? Who were you with? Where were you?  What happened that caused the shift in your emotions or physical state?

• When am I having a negative thought?  What was I doing? Who was I with? Where did it happen?  What happened that caused a shift in my emotions or physical state?

• Identify how your body is responding when you are having the negative thoughts.  Are you feeling tense or sweating, have a knot in your stomach, or is your body feeling achy or lethargic?  We can actually “think” ourselves into a panic/anxiety attack.  That is why we need to start recognizing how our body is responding to certain thoughts.
• This book will equip you to overcome your unhealthy thinking pattern.  I am so thankful that I found this book in the beginning on my journey.  Click on the book if you are interested in checking it out or to purchase the book.

2.  Practice the Positive

• When a negative thought comes to your mind, stop, and reframe the thought.  Just because a negative thought is bouncing around inside your head does not mean that you have to be in agreement with it.  You control what thoughts stay in your mind.

• Replace your negative thought with a positive one.  For example, if your negative thought is, “I will never be enough” replace it with, “I am a work in progress.”  “I am such a failure” turns into “I can do it better next time.”  Reframe the negative thought into a positive one.  Remind yourself that thinking negative thoughts will not benefit you, only harm you.

• Your goal is to get the truth deep into your soul.  Repeating the empowering positive thoughts and the Word of God is the key to embedding it into your mind and soul.  Your mind will eventually accept it as truth.  Repeat it daily and often.  Something I repeated often was, “I am a pretty princess.” because my soul was convinced that I was not beautiful.  Now my soul is convinced that I am beautiful.

• Find Bible verses that speaks to who you are in Christ.  Your spirit is in tune with the Word of God so when you speak these truths your spirit will be in agreement.  Over time your mind will agree as well.  Joyce Meyer has a list of verse declarations that you can repeat.  You can find a list of at Everyday Answers.

• Ask yourself, “What can I do to to strengthen these new thoughts?”  Make a list of proactive things you can do to stop the unhealthy thought patterns.  If possible start doing what you are beating yourself up for.  Take time to rest when you need it.  Remind yourself that you cannot do everything all the time.  Balance is very important.

• This is the book that I use to replace negative thoughts with a positive one.  I call it my little sword because the Bible says that the Word of God is like a double-edged sword. I am armed and dangerous!
• Be patient with yourself. Your negative thought pattern did not form overnight.  You can retrain your brain to think differently.

3.  Ask Yourself Some Challenging Questions

• Is there something I am afraid of?
• How does this negative thoughts affect my life?
• What benefit do I get from thinking this negative thought?

• Is there potential harm I create from thinking this negative thought?
• Do I loose something from a negative thought pattern?
• What are my standards for myself?

• Are my standards for myself different than my standards for others? How?
• Is this thought true?  How do I know it is truth?
• Where is the evidence that it’s true?

• Would I allow someone else to talk to me this way?
• What from my past is causing negative thinking patterns?
• Do I feel anxiety in some situations more than others?

4.  Establish an Attitude of Gratitude

• Start a gratitude journal.  I started one after I read the book One Thousand Gifts by Ann Voskamp.  I write things that I am grateful for and appreciate.  Some are big things and some are small/simple things.  I include things about myself as well.
  

• The benefits from practicing gratitude are endless.  People who who practice gratitude take time to notice and reflect upon the things they’re thankful for.  They experience more positive emotions, feel more alive, sleep better, express more compassion and kindness, and even have stronger immune systems.  It is not that life is easier but rather we become stronger as we reframe difficulties by recognizing all of the little good things going on around us.

Are You Willing to Think Differently?

If you struggle with negative thinking, it’s important for you to come to grips with the fact that your life won’t change until your thinking does.  Make up your mind to work toward changing your unhealthy thought patterns.

You, and only you, can overcome negative thoughts. I believe in you and I believe you are worth the effort!

The best way to see change and become a positive thinker is to ask God for a lot of help…..and to ask for it often.

Do you have any other suggestions that helped you overcome negative thoughts?  Please take a moment to leave a comment.  I would love to hear from you.

If you find this helpful please share it so that others can benefit from it too.   Let’s share the love!

Gracefully yours,

A book that you may find very helpful in understanding why you struggle with negative thoughts is called Captivating.  This is the book that really helped me break free from the negative thought patterns.

I have given hundreds of them away to women.  That is how strongly I believe in this book.  Click on the book if you want to preview it or purchase it.