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| Challenging and Restructuring Distorted Negative Thoughts |
How Negative Thoughts Affect Your Perspective
During a crisis, like the current pandemic, it's easy to get caught in a cycle of negative thoughts that gives you a pessimistic outlook and affects your mood.
While it's important to be realistic about the real challenges, if you don't find ways to overcome a habitual negative thoughts, they often have a way of crowding out anything that's positive. So, it's important to notice if your thoughts and mood have become overly negative to the point where you're no longer seeing positive things that are happening in your life.
5 Tips For Challenging and Restructuring Your Negative Thoughts
- Write Down and Monitor the Accuracy of Your Negative Thoughts: When you have a negative thought, write it down. Sometimes writing, rereading what you've written or even saying it out loud can help you to see that your thought is distorted.
- Test Your Thoughts: Many negative thoughts remain untested, which gives them more power over you. Try testing your thoughts to see how accurate they are. For instance, if you tell yourself that you have no time--not even 5 minutes--to meditate, take a look at how you spend your time. If you're spending a lot of time online, can you take 5 minutes from that activity to close your eyes to meditate and relax?
- Evaluate the Likelihood of Your Negative Thoughts Coming True: Ask yourself how likely is it that your negative thoughts will come true. Is there evidence for it? What is this evidence? How solid is this evidence? If there's no evidence, where are these thoughts coming from and what might they related to in your past?
- Practice Mindfulness Meditation: Your mindfulness meditation can be as simple as closing your eyes and paying attention to your breathing. As you focus on each inhalation and exhalation, notice the quality of your breath and how focusing on your breath calms your mind and body (see my article: The Mind-Body Connection: Calm the Body and Calm the Mind). Mindfulness meditation also provides an opportunity to see your negative perspective with a sense of calm so you can evaluate if you're catastrophizing.
- Practice Self Compassion: Notice if you're being overly critical of yourself or if you're in the habit of berating yourself for your mistakes. It's often true that people who have compassion for the mistakes of others have little to none for themselves because they believe they don't deserve it. So, practicing self compassion can be challenging. Start by challenging yourself whenever you berate yourself ("I'm such an idiot for making that mistake"). Ask yourself if you would be as hard on someone else as you are on yourself. Accept that you're human and, like everyone else, you're going to make mistakes. Practice have compassion for yourself (see my article: Self Compassion: Loving Yourself Even in the Places Where You Feel Broken).
Sometimes habitual negative thinking is linked to a history of trauma.
When negative thinking is linked to trauma, trying to challenge your negative thoughts on your own often doesn't change them.
A crisis or a stressful event in the present can trigger unresolved trauma that requires the help of a trauma therapist (see my articles: Becoming Aware of Triggers Related to Unresolved Trauma and What is a Trauma Therapist?).
Many therapists are providing online therapy (also known as teletherapy and telehealth) during the COVID-19 crisis (see my article: The Advantages of Online Therapy When You Can't See Your Therapist in Person).
Rather than getting stuck in a cycle of negativity, you could get help from a licensed psychotherapist who can help you to get through a difficult time and work through any underlying trauma.
About Me
I am a licensed NYC psychotherapist, hypnotherapist, EMDR, AEDP, EFT and Somatic Experiencing therapist (see my article: The Therapeutic Benefits of Integrative Therapy).
I work with individual adults and couples.
I'm currently providing online therapy while I'm out of the office due to the global pandemic.
To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.
To set up a consultation, call me at (917) 742-2624 during business hours or email me.