A Practical Hack To Combat Negative Thoughts In 2 Minutes Or Less

According to National Science Foundation, an average person has about 12,000 to 60,000 thoughts per day. Of those, 80% are negative and 95% are repetitive thoughts.

If we repeat those negative thoughts, we think negative way more than we think positive thoughts.

Cognitive Behavioral Therapists have a term for it — ANTs (Automatic Negative Thoughts).

All negative thoughts are not bad. Being alert can help you survive but most negative thoughts are useless. They only create imaginary drama in your mind.

Let’s break this pattern. Do an exercise with me.

Step 1

Take out a piece of paper or open a writing software on your computer or mobile.

Step 2

List every negative thought you have. Once you’ve listed everything down, don’t stop. Dig deeper and write more thoughts about:

  • Your fears
  • Your insecurities
  • Your losses
  • Things that stress you out regularly
  • Things that irritate you about other people

Step 3

Make another column or a separate list.

Now, for every negative thought, write at least one positive thought.

  • If you fear failure, write one instance when failure helped you to learn a lesson.
  • If you’re insecure about your skills, write how much you’ve improved since you started.
  • If you’ve lost a relationship in the past, write about the beautiful time you spent with each other.
  • If you stress about work, write how your work is serving other people.
  • If you don’t like your coworker’s behavior, write about one positive thing about that person.

Shifting perspective sounds easy. But it’s not.

It takes practice.

This is why I want you to do this exercise right now. Once you do this exercise, your mind will remember it.

It will become part of your thinking process. Whenever you think of a negative thought, counter it with a positive one

Nervous about giving a speech in public? Think of the positive impact you will make.

Lost money? Think of one thing you have remain.

Feeling jealous? Appreciate one thing about yourself.

Make it a habit. Give yourself a one day challenge to balance your thoughts.

The aim is to make this habit part of your subconscious. Once it has become part of your thinking process, you will shift your perspective like Tony Robbins does.

Tony says we live in either of the two mental states — A beautiful state or a suffering state.

A beautiful state is when you feel love, joy, gratitude, awe, playfulness, ease, creativity, drive, caring, growth, curiosity or appreciation.

A suffering state is when you feel stressed out, worried, frustrated, angry, depressed, irritable, overwhelmed, resentful or fearful.

“A man is but the product of his thoughts. What he thinks, he becomes.” — Mahatma Gandhi

Tony was not born optimistic. He practiced it. He put in the effort.

You can do the same.

Your thoughts are the roots of your destiny. Your next action results from your next thought. You owe it to yourself to improve the quality of your thoughts.

“Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habit. Watch your habits; they become character. Watch your character; it becomes your destiny.” — Lao Tzu

Take action

Do the exercise and give yourself a one day challenge to get started.

It takes a cue, routine and a reward to form a habit. The cue here is an automatic negative thought (ANT), the routine is a positive thought to balance it out, and the reward is how you feel.

Repeat until it becomes part of your thought process.

Comment below and let me know how it goes.

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Use emotions at your own will

When I was a kid, I used to get angry all the time. I had no control over my emotions and I let my emotions rule my actions and thoughts. Everything I did was based on an impulsive emotional reaction. As I grew up, I learned to control my emotions and now I try not to let anger control me.

We are emotional creatures.

Our actions are not only determined by our thinking, but we transition between different moods and emotions.

Most of the time we let our emotions guide or control us. Sometimes, it leads to a good outcome but at times, it can also lead to an undesired outcome. We then regret our actions which were based on short lived negative emotions.

We all know the power our emotions have on us. But what if we switch it the other way around? What if we use emotions to empower us in the way we want?

Most of us develop a constant personality. Some people are perceived to be funny, some are serious and some seem to be always smiling.

Every emotion has its place and time. Preserve your feelings and channel them when you need them. An overdose of any emotion can result in undesired outcomes.

If you stay happy all the time, you’ll hide and suppress all your negative emotions which are unhealthy for your mental and spiritual health.

If you stay funny all the time, you might not take some things in life seriously and not take actions that you need to be taking.

If you stay angry all the time, well, you know the consequences.

Every emotion has its use and all of them are natural. So instead of masking our emotions or keeping our emotion same, we can start to channel our emotions according to our needs and situation.

  • If you’re feeling overwhelmed, bring positivity to life and smile.
  • If you’re taking life too seriously, bring humor to life.
  • If you’re working out at the gym, bring anger to life and switch to the beast mode.
  • If you’re about to do something outside of your comfort zone, bring courage.
  • If you’re feeling uncertain, turn it into positive anticipation and embrace the current situation.
  • If you’re feeling hatred, bring love and kindness.

So I invite you to try this technique out. Don’t let your hidden emotions poison you. Channel them and take them out when the right time comes.

Instead of letting your emotions guide you, guide your emotions as you need them. A simple hack you can use to make it easier for yourself is using music. Have different types of go-to music for different situations that will help you shift your emotions when you need or don’t need one.

Emotions are your friend. Use them wisely and your life will be much better.