6. Brain Training - Tips for Confronting Negative Thoughts

Tips for Confronting Negative Thoughts

Confronting distorted thinking is hard work, but don't give up! Maybe these techniques will make it a little easier.

How do you unlearn negative thinking? In theory, it's simple. You learn to identify negative thoughts, and then each time one pops up, you stop and replace it with the belief you want to have instead. For example: "That party was awful – one of the people there didn't want to talk to me...No. Wait. That was mental filtering - I was filtering out all the positives. Sure, one person didn't want to talk to me, but the party was great – I had lots of other conversations that I enjoyed."

Facing your distortions might sound simple, but simple doesn't mean easy. It takes practice just to notice that you're having those automatic thoughts. It's a good idea to talk with a mental health professional, especially one who specializes in Cognitive Behavioral Therapy, so she or he can help you identify your distortions, and build new thought processes to replace them. In addition, here are two techniques that you can try on your own.

One Negative, Many Positives
Get a piece of paper and a pencil and draw a line down the center of the page. On one side, write the negative thought that you're trying to confront. On the other side of the dividing line, write as many positive thoughts to dispel that negative thought as you can come up with. This exercise can help you to find what best replaces your most common negative thoughts.

Try a Thought Diary
In a journal, or on a piece of paper, write down the questions below. Then, when a situation leaves you feeling down or anxious, take a moment to answer the questions in your diary. Thought journaling might help you to discover the negative thoughts behind an unpleasant event.

Once you're done journaling, ask yourself if you feel slightly better or more optimistic. And keep at it, you're making progress.