Learning how to eliminate negativity
thinking and replace it with positive thinking is undoubtedly
one of the most precious and inspired gifts you can ever give yourself for a
happier, more peaceful and fulfilling life. Negative thinking has been linked
to anything from chronic depression and anxiety to a decrease in energy levels,
fatigue, and even physical illnesses, as it can take a cumulative, debilitating
toll on one’s life.
Negative, unwanted
thoughts adversely affect your brain, body, and mood with repercussions on all
areas of your life. However, it’s a well-known fact that the harder you try to
suppress these harmful thoughts or forcibly get them out of your mind, the
stronger they are reinforced – it’s almost as if your brain, which is
responsible for all cognitive processes (i.e. thoughts, decisions, judgments)
works against you.
Harvard University
psychology professor Daniel Wegner, PhD who is regarded as the father of
thought suppression research, found evidence that whenever someone tries not to
think of a particular thing, a part of their brain indeed avoids the unwanted
thought, but the other part of the brain checks in every minute or so to ensure
the negative thought is not coming up – ironically thus bringing it to mind. So
what is the right approach to preventing the rehash of negative thoughts over
and over again in your head?
According to a recent
theory known as embodied cognition, which claims that the brain-body
relationship is a two-way street, the body plays a much greater part in the
cognitive processes than it had previously been given credit for. Therefore,
your body’s actions/feedback significantly influence your thoughts, including
the negative ones. In light of this new scientific evidence, here are 7 tips on how
to eliminate negativity thinking in an effective manner.
Evidence suggests that
these increasingly popular and multi-beneficial practices can significantly
improve mental toughness, strengthen mind control and sharpen mental clarity.
Once crystallized, these benefits can facilitate the process of getting rid of
the negative thoughts hovering your mind and welcoming positive ones. It’s thus
in your best interest to learn how to meditate and to practice meditation on a
regular basis, as these can prove to be some of the answers to the question on how to
eliminate negativity thinking.
* Physically throw the
objectified negative thoughts away
According to a 2012
study conducted by psychology professor Richard Petty, PhD at the Ohio State
University, the way people tag their thoughts ( as valuable or trash ) can make
a difference in the way these thoughts are being used. If you want to see how to
eliminatenegativity thinking using this innovative method, all you have to do is to objectify
the negative thoughts using either a text document or a piece of paper and then
tossing or dragging it into the trash can. Simply visualizing or imagining the
process of throwing them away has no effect; you have you physically toss them
in the trash.
* Just smile
As corny as this may
sound, fake smiling is a body action that has been found to be effective in
reducing the physical and emotional effects of negativity and stress. Coupled
with the embodied cognition theory, plastering a smile that involves the
muscles around the eyes can prove to be a tool that helps you overcome
negative, frustrating thoughts.
* Avoid continually
negative people and keep positive company
Whenever you feel
overwhelmed by negative thoughts snowballing right to the point of taking over
your life, it’s wise to reconsider your social circle. Start surrounding
yourself with positive people only and stay away from those who feed your
negativity thinking.
* Cut back on
multi-tasking
A recent study suggests
that individuals working under massive mental load can face a significant increase
in the magnitude and amount of negative thoughts, including those that involve
death.
* Divert your
attention to something else
Research suggests that
people who choose an absorbing, uplifting distractor to focus on can
effectively get rid of those negative thoughts in their minds. A distractor can
be anything pleasant that inspires them a sense of well-being, hope, happiness
or positivity.
* Exposure
This method on how to eliminate negativity
thinking may be quite painful,
according to Daniel Wegner, especially when those negative thoughts are
stemming from extremely sensitive, traumatic or just heartbreaking life
situations. However, exposure to the root cause of these thoughts can work if
you are able to think of these life situations or episodes in controlled ways.
