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Self-Esteem Building
February 1, 2024
In our busy lives, there is always a lot to think about. It is estimated that the human mind produces tens of thousands of thoughts per day. When these thoughts are negative or self-deprecating, this can have a serious impact on our mental health. The good news is that it is possible to break free of the painful cycle of negative thinking. Here are some strategies to assist you in your journey to more positive inner dialogue.
Start With Awareness
It’s impossible to make changes in our lives until we bring awareness to the very thing we want to change. In the case of negative thinking, it’s critical to become aware of what exactly we are saying to ourselves. This includes what our triggers for negative thinking are. The more we can identify patterns in our thinking, the more likely we can make changes.
Challenge and Reframe
When we have a negative thought, it can be helpful to consider how true it actually is. We can do this by asking ourselves questions such as: “Is this true?”, “Is it always true?”, and “would a good friend agree with this thought?”. If we are able to consider that our thought may not always be true, we can consider reframing that thought to be more balanced and valid. For example “I’m going to mess it up” could be reframed as “There’s a chance I’ll make a mistake, but I have faced challenges before and overcome them.”
Bring Mindfulness
Bringing mindfulness to our thoughts can help reduce the power they have over us. Mindfulness is a non-judgemental awareness that simply notices what is happening in the moment. When we are mindful of a thought, we don’t have to agree or disagree with it, nor do we have to believe it or disprove it – we simply notice without judgement. This allows us to let the thought come and go without getting caught up in it or letting it take over.
Seek Professional Support
We will all struggle with negative thinking at times; if it is overtaking your ability to function in your day-to-day life, it may be worth seeking professional support. Mental health challenges such as depression, anxiety, and trauma often have symptoms of negative thinking, and may be treated effectively through counselling.
Interested in learning more about Negative Thought Patterns? Check out these resources:
Check out these resources:
If you are looking to connect further or receive support around negative thought patterns or other supports, please get in touch with us at 250-718-9291 or email us at [email protected].
Check out these resources:
- https://wisdomexperience.org/product/mindfulness-plain-english/
- https://fherehab.com/learning/5-cbt-tools-stopping-negative-thoughts/
- https://positivepsychology.com/cbt-cognitive-behavioral-therapy-techniques-worksheets/
Written by: Charlotte Spafford, Practicum Student
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