Stress management

Identifying negative thinking

 Not sure if your self-talk is positive or negative? Here are some common forms of negative self-talk:
  • Filtering. You magnify the negative aspects of a situation and filter out all of the positive ones. For example, you had a great day at work. You completed your tasks ahead of time and were complimented for doing a speedy and thorough job. That evening, you focus only on your plan to do even more tasks and forget about the compliments you received.
  • Personalizing. When something bad occurs, you automatically blame yourself. For example, you hear that an evening out with friends is canceled, and you assume that the change in plans is because no one wanted to be around you.
  • Catastrophizing. You automatically anticipate the worst. The drive-through coffee shop gets your order wrong and you automatically think that the rest of your day will be a disaster.
  • Polarizing. You see things only as either good or bad. There is no middle ground. You feel that you have to be perfect or you’re a total failure.

Focusing on positive thinking

You can learn to turn negative thinking into positive thinking. The process is simple, but it does take time and practice — you’re creating a new habit, after all. Here are some ways to think and behave in a more positive and optimistic way:

  • Identify areas to change. If you want to become more optimistic and engage in more positive thinking, first identify areas of your life that you typically think negatively about, whether it’s work, your daily commute or a relationship. You can start small by focusing on one area to approach in a more positive way.
  • Check yourself. Periodically during the day, stop and evaluate what you’re thinking. If you find that your thoughts are mainly negative, try to find a way to put a positive spin on them.
  • Be open to humor. Give yourself permission to smile or laugh, especially during difficult times. Seek humor in everyday happenings. When you can laugh at life, you feel less stressed.
  • Follow a healthy lifestyle. Exercise at least three times a week to positively affect mood and reduce stress. Follow a healthy diet to fuel your mind and body. And learn techniques to manage stress.
  • Surround yourself with positive people. Make sure those in your life are positive, supportive people you can depend on to give helpful advice and feedback. Negative people may increase your stress level and make you doubt your ability to manage stress in healthy ways.
  • Practice positive self-talk. Start by following one simple rule: Don’t say anything to yourself that you wouldn’t say to anyone else. Be gentle and encouraging with yourself. If a negative thought enters your mind, evaluate it rationally and respond with affirmations of what is good about you.

Here are some examples of negative self-talk and how you can apply a positive thinking twist to them:
Putting positive thinking into practice

Negative self-talk Positive thinking
I’ve never done it before. It’s an opportunity to learn something new.
It’s too complicated. I’ll tackle it from a different angle.
I don’t have the resources. Necessity is the mother of invention.
I’m too lazy to get this done. I wasn’t able to fit it into my schedule, but I can re-examine some priorities.
There’s no way it will work. I can try to make it work.
It’s too radical a change. Let’s take a chance.
No one bothers to communicate with me. I’ll see if I can open the channels of communication.
I’m not going to get any better at this. I’ll give it another try.

Practicing positive thinking every day

If you tend to have a negative outlook, don’t expect to become an optimist overnight. But with practice, eventually your self-talk will contain less self-criticism and more self-acceptance. You may also become less critical of the world around you.

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Practicing a Positive Lifestyle

Let’s face it most of us would love to live a life where everything just seems to go at a nice fluid pace with little or no interruptions or few setbacks. This would be great – and it can be done if you start practicing a positive lifestyle.

So what exactly is a positive lifestyle?
This involves looking at things a little differently. It requires that you see and understand the positive aspects of people and situations – instead of just focusing on the negative aspects.

Too often we get caught up with the negative opinions, attitudes, actions and thoughts of those around us – and in the end we create a negative lifestyle that leaves us unhappy, depressed, hopeless and angry.

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9 Positive Thinking Tips: The power of positivity on your health

There are basically two kinds of people: positive thinkers and negative thinkers. Did you know that negative thinkers tend to have more health problems than those who think positively? Not only can positive thinking make you healthier, but it can actually help you have a better life.

In this post, we’re going to take a closer look at the impact of both positive and negative thinking. By the end, you’ll be convinced that having a cheerful attitude toward life is the key to living for many years to come!

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