Banish Your Negative Thoughts

 

 

“You must master a new way to think before you can master a new way to be.” Jon Kabat-Zinn

Many of us are often surrounded by negative thoughts, mostly about ourselves, but how many of us have tried to introspect and understand the cause of these feelings? So how do you banish your negative thoughts? If you pay attention to negative thoughts, you will notice a defined pattern and know that these thoughts are not random but follow a theme. This theme is called “Core belief” in one of the therapies known as Cognitive Behavioural Therapy (CBT). 

Core beliefs are the very essence of how we see ourselves, other people, and the world. They develop over time, usually from childhood and through the experience of significant life events. Core beliefs are rigid, strongly held, and inflexible, which are maintained by the tendency to focus on information that supports the belief and ignores the evidence that contradicts it.

Based on our core beliefs, we can predict which kind of thoughts will flow into our minds in different situations. Thoughts like – “I’m pathetic”, “I’m a failure”, “I’m weak and incapable”, “I am not worthy,” etc. are some common negative thoughts. And these are hard to change because they have been with us for a long time, mostly from childhood. These are common in people who are depressed and can promote the already existing depression.

 Self-Criticism

When we have a fundamentally negative view of ourselves, we’re biased to interpret negative outcomes as evidence of our shortcomings. And that is when we start criticizing ourselves and give unwanted importance to our shortcomings. This affects our depressed mind to a greater extent and worsens the condition. Self-criticism gives more power to depression.

Depressed or not, most of us don’t even realize that we are thinking negatively because it seems to us that we are just reacting to the events in our lives, but, actually, our negative thinking is creating those events in our lives. First, the thinking becomes negative, and then the events become negative. And now the question is HOW?

Subconscious Mind

Well, every thought that we have is recorded by our subconscious mind. And the truth is that the subconscious mind doesn’t even check the validity of our thoughts. It literally takes our word for it. So, if you say, for example, “I am a failure” then your subconscious mind accepts it and gives it back to you saying– “Yes, you are a failure,” and then your thoughts are accurately recorded. Your subconscious mind then communicates directly with the quantum mind that manifests your reality. Just like the subconscious mind, the quantum mind always says yes.

“The quantum mind or quantum consciousness is a group of hypotheses proposing that classical mechanics cannot explain consciousness. It posits that quantum mechanical phenomena, such as entanglement and superposition, may play an important part in the brain’s function and could explain consciousness” – Wikipedia

Our thoughts create reality and if we have negative thoughts every day falling into our bucket, then those thoughts are going to manifest. Not exactly as we think them to be, but they will definitely bring in some kind of negativity. For example, if you think about an accident about some person, then he might not necessarily meet with an accident, but chances are high that his car may break down that particular day, or he may get a flat tire. Some people may just treat this as a coincidence, but the reality is that negative thoughts create negative events. This is the law of attraction and it works regardless if we understand it or not.

Your negative thoughts are contributors to depression, so it makes sense that you cannot get out of your depression unless you overcome your negative thoughts and change your thought patterns. Your commitment to changing your beliefs and habits could lead you on the road to a better life.

Mindset

Many times, these negative thoughts are caused by anxiety and until you manage your anxiety, you cannot get rid of them. The more you try to fight it, the more anxious you become. That’s why you need to get into a mindset that recognizes that these thoughts are a normal part of anxiety, and are something that says nothing about you as a person. It can be stressful having a negative thought, but it’s more stressful if you try to fight that thought away when your anxiety is pulling it back.

One way to help break the habit of our negative core beliefs is mindfulness.

Being Mindful

Mindfulness expert Jon Kabat-Zinn defines mindfulness as “moment-to-moment, non-judgmental awareness, cultivated by paying attention in a specific way, that is, in the present moment, and as non-reactively, as non-judgmentally, and as openheartedly as possible.”

It’s pretty straightforward. Anyone can practice mindfulness. Yes, anyone, as long as you can breathe you’re on your way to being mindful!

So, give it a try.

Focus on your breath. Focus on the ‘in-breath and the ‘out-breath. Breathe naturally. Don’t force your breathing.

At the same time try to gently pay attention to the sensations in your body; note your sense perceptions, your emotions, and your thoughts as they come and go. Notice when you hang on to a feeling or thought – good, bad, or negative. Let it go, without judgment, and return to focussing on your breath.

If you want to change your life, you must change your thinking and habits. If you wait for your life to change, to change your thinking, you will be over-brimming with negative thoughts forever, and you will never ne be able to banish your negative thoghts.

“Once you replace negative thoughts with positive ones, you’ll start having positive results.” – Willie Nelson

Meditation is a habit that may come easily to some. I have been meditating for over five years, but there were many days I found myself slipping. These days, not so much, not since I completed the no-cost Action Habits Challenge by Connie Ragen Green, Wall Street Journal and USA Today bestselling author, independent publisher, and serial entrepreneur. You can check it out here.

If you’re interested in revitalizing your life through meditation and would like to learn a virtually risk-free, and cost-effective practice, that people of all ages can do with a little patience and guidance and that will serve you for the rest of your life, I would love to connect with you. You can connect with me here.

I’m Donna SLam, who loves to blog about how meditation brings self-compassion, peace of mind, and clarity to my life and others by sharing tips and strategies on how to live a fulling and purposeful life. I enjoy championing others to lead a healthy and happy life through meditation, walking, self-development, and spending time with loved ones.