How to get rid of negative thoughts

Of all the thoughts you have over the course of a day, how many would you say are negative? 

If the estimations of the National Science Foundation are to be believed, the proportion of negative to positive thoughts could be sitting at a rather uncomfortable 80 to 20.  It’s normal to not always have a positive spin on things. But when negative thoughts greatly outweigh the neutral and optimistic ones, it can have a real impact on the way we perceive the world.

And when your brain has a tendency towards a ‘glass half empty’ perspective, otherwise known as having ‘automatic negative thoughts’, the doom and gloom can start to take over.  They can quickly become a natural state of being regardless of whether they are based in reality. 

We know from NLP that 'Automatic Negative Thoughts' are pattern led and usually learned behaviours over a period of time, with themes of fear and danger common place. The first thing to do when looking to combat these ANTs is to notice them.  The three common types of automatic negative thoughts are:

• The mental filter: Picking out a single negative detail and focusing only on that, without taking into account any good things that might have happened. For example, after a conversation with someone you only recall the one minor criticism and ignore the 16 good things they said.
• Mind-reading: Making negative interpretations of what others may be thinking. ‘Everyone there thought I was stupid’
• Over-generalisation: Seeing a negative event as a sign that everything is negative, i.e. ’I always fail’, or ‘I fail at everything I do’

If you do spot yourself thinking in this way, then it’s important to recognise that, and to detach yourself from those thoughts. Once you notice that you’re prone to automatic negative thoughts, what’s next? How can you tackle them?

• Simply noticing when negative thoughts pop into your mind unbidden can be a powerful first step.
• Get into the habit of internally noting down when ANTs happen, reminding yourself that thoughts can be fleeting and false, and you don’t need to pay any mind to the ones that don’t help you.
• Get into a bit of healthy debate with that negative voice in your head.  Ask yourself where is the evidence for this thought?  If you switch towards a more balanced mindsight you are more likely to stick to the facts.
• Each time you find yourself thinking a negative thought, reframe it by thinking of a positive spin on it.  For a week, when you identify yourself having negative thoughts write them down.  Then, beside that negative thought, put the opposite positive one.  

Remember to keep going with this as your mind will be taking the route of least resistance, so if it is used to reflexing towards negative thinking it will continue to do so. Once you create another neural pathway of positive thinking to explore, it will do so.

If you'd like to find out more download our free Introduction to NLP today.

Have a great week smashing those negative thoughts!

Warm wishes

Lindsey and all at Team NLP.