Why So Negative?
Some of the blogs that I write are inadequate to fully cover a topic. Generalizing about a topic like Automatic Negative Thoughts (ANTs) can diminish the emotions like anxiety, sadness, frustration, guilt, anger, or unworthiness that can stem from it. So, I am following up my last blog with some personal examples and specifics. For those of you who don’t suffer from this malady, please consider seeing me 😊.
Negative thoughts can be a result of overthinking. Like when we are lying awake at night churning things over in our mind. According to the Mayo Clinic, there are four main ones: personalizing, filtering, catastrophizing, and polarizing.
Personalizing is basically when “It’s not you, it’s me” becomes your mantra. If something bad occurs, you automatically blame yourself.
Filtering magnifies the negative aspects and filters out the positive ones.
Catastrophizing, automatically anticipates the worst.
Polarizing sees things only as either good or bad.
Practicing positivity isn’t about disregarding the unfortunate nature of a situation, but instead acknowledging that you will find a way around it. https://bit.ly/3E8YYMY
Many of these thoughts come from your trash talk – self-criticism or judging others. Many start with I AM statements and whatever follows eventually becomes or is currently your belief system. “I Am so exhausted” is automatically accepted by your subconscious and becomes very difficult to overcome. “Why do I always…” keeps you in your own negative environment.
How to challenge ANTs:
Question yourself - Recognize what is really going on.
Reflect on the underlying cause, writing it down helps determine patterns.
Reframe it from a fixed mindset to a growth mindset – challenge = opportunities.
Refocus on the reframed concept.
Reference times where things worked out and celebrate them.
Release your endorphins – Laughing, Dancing, Dark Chocolate, Exercise, Sex
Negative thinking makes you feel you're not effective in your world. Everyone experiences negative thoughts now and again. Negative thinking that seriously affects the way you think about yourself and the world and even interferes with work/study and everyday functioning could be a symptom of a mental illness. Remember That Thoughts and Feelings Aren't Always Reality! If you are struggling, perhaps it is time for a reality check. Let’s talk.