Turn negative thoughts into a positive result By Psychologist Jason Crestani

With World Mental Health Day on October 10, local Bass Coast Psychologist Jason Crestani has taken the opportunity to explore how our negative thoughts can be turned around.

During Covid it’s been difficult to focus on what we can control. It helps to recognise how negative thoughts can take many forms.
Many people are reporting that negative thoughts have increased in strength and frequency since Covid. So many of us are working from home feeling isolated, lonely, bored, and sluggish. Cancelled plans are disappointing and crushing. Trust in the usual has gone. An expectation for the familiar has disappeared. Constant uncertainty is frustrating. We are grieving our former lives. All of which increase stress, anxiety, and negative thought patterns.

Negative thoughts can take many forms

Negative thoughts don’t usually reflect reality. They’re common, entirely normal, and not our fault. They often overgeneralise, include ‘should’ statements, and discount the positive.
How many times have you listed all the positive steps you’re going to take, then not acted on them? That’s because the longer you think about doing something, the less likely you are to do it. Negative thoughts will talk you out of it. Don’t make negative thinking a lifelong habit.

Here are some tips for getting your brain to work with you. Your actions will prompt more positive thinking too.
Always ask yourself, “what would I say to a friend?”
We tend to find it easier to be kinder to others than ourselves. To reframe cognitive distortions, learn to recognise and challenge all your thoughts. You don’t have to accept them just because they popped into your mind. Focus on habits like blaming yourself, looking for the bad news in any information, and being exaggeratedly negative. Challenge yourself when you think, “always” and “never”. Ask yourself “really”?

Say “Stop“

Becoming aware of your negative thought and when you spot it, say “Stop,” out loud, and tell yourself to behave.

Change negativity to neutrality
It’s easier to turn down negativity than switch it off. Ask yourself: “Is this thought helping or hindering me in my journey to become my best self?”
If it’s hindering, be gentler with your language. For example, change “this is impossible,” to “let’s try a different approach.” Interestingly, when you do this, your brain will come up with answers to your questions.

Create a file of positive praise.
Compile positive emails and comments from clients and friends, to dig out when you’re feeling insecure. You may be pleasantly surprised at how quickly you bounce back.

When you feel life is out of focus, always return to the basic of life.

Breathing

Breathe in for four, hold for five, and slowly breathe out of your mouth for eight.  You can do it throughout the day for maintenance. It’ll quickly get you into a calmer state, where you can be more rational.

A habit is not eradicated, it is replaced.

You have to go back to the very beginning of the stimulus or trigger cycle and replace the current response with a different one.

You can do it! Sometimes it may just need some practice.