All humans have a tendency to be a bit 더 많이 like Eeyore than Tigger, to ruminate 더 많이 on bad experiences than positive ones. It’s an evolutionary adaptation — over-learning from the dangerous 또는 hurtful situations we encounter through life (bullying, trauma, betrayal) helps us avoid them in the future and react quickly in a crisis.
But that means 당신 have to work a little harder to train your brain to conquer negative thoughts. Here’s how:
Don’t try to stop negative thoughts. Telling yourself “I have to stop thinking about this,” only makes 당신 think about it more. Instead, own your worries. When 당신 are in a negative cycle, acknowledge it. “I’m worrying about money.” “I’m obsessing about problems at work.”
Treat yourself like a friend. When 당신 are feeling negative about yourself, ask yourself what 조언 would 당신 give a friend who was down on herself. Now try to apply that 조언 to you.
Challenge your negative thoughts. Socratic questioning is the process of challenging and changing irrational thoughts. Studies show that this method can reduce depression symptoms. The goal is to get 당신 from a negative mindset (“I’m a failure.”) to a 더 많이 positive one (“I’ve had a lot of success in my career. This is just one setback that doesn’t reflect on me. I can learn from it and be better.”) Here are some examples of 질문 당신 can ask yourself to challenge negative thinking.
First, write down your negative thought, such as “I’m having problems at work and am questioning my abilities.”
Then ask yourself: “What is the evidence for this thought?”
“Am I basing this on facts? 또는 feelings?”
“Could I be misinterpreting the situation?”
“How might other people view the situation differently?
“How might I view this situation if it happened to someone else?”
The bottom line: Negative thinking happens to all of us, but if we recognize it and challenge that thinking, we are taking a big step toward a happier life.
from:
link
But that means 당신 have to work a little harder to train your brain to conquer negative thoughts. Here’s how:
Don’t try to stop negative thoughts. Telling yourself “I have to stop thinking about this,” only makes 당신 think about it more. Instead, own your worries. When 당신 are in a negative cycle, acknowledge it. “I’m worrying about money.” “I’m obsessing about problems at work.”
Treat yourself like a friend. When 당신 are feeling negative about yourself, ask yourself what 조언 would 당신 give a friend who was down on herself. Now try to apply that 조언 to you.
Challenge your negative thoughts. Socratic questioning is the process of challenging and changing irrational thoughts. Studies show that this method can reduce depression symptoms. The goal is to get 당신 from a negative mindset (“I’m a failure.”) to a 더 많이 positive one (“I’ve had a lot of success in my career. This is just one setback that doesn’t reflect on me. I can learn from it and be better.”) Here are some examples of 질문 당신 can ask yourself to challenge negative thinking.
First, write down your negative thought, such as “I’m having problems at work and am questioning my abilities.”
Then ask yourself: “What is the evidence for this thought?”
“Am I basing this on facts? 또는 feelings?”
“Could I be misinterpreting the situation?”
“How might other people view the situation differently?
“How might I view this situation if it happened to someone else?”
The bottom line: Negative thinking happens to all of us, but if we recognize it and challenge that thinking, we are taking a big step toward a happier life.
from:
link
