8 Stress-Busting Techniques to Stop Negative Thoughts
Life often feels busy and chaotic, and there’s a lot to get done and achieve on any given day. Negative thinking patterns and ruminating can be detrimental to your mind, body, and overall well-being. You must find ways to reduce and manage negative thinking if you want to feel your best and function well each day. Be glad to know there are effective stress-busting methods to stop negative thoughts and calm your mind for a better you.
1. Allow for Worry Time
One stress-busting way to stop negative thoughts and calm your mind is to allow for time to worry. Think of it as a worry budget and that you can only put so much effort into it. It may help to worry during specific times instead of thinking about what’s bothering you all day long. You can even pick a certain time of day when you work to challenge your worries and negative thoughts. You’ll not only feel mentally less strained and overwhelmed but it’ll also limit the physical toll that stress and worry take on your body. While you shouldn’t choose to do so right before bed, it might be best to allow for worry time later in the day.
2. Journal Your Worries
Another stress-busting technique and way to stop negative thoughts and calm your mind is to journal your worries. The best part is that you can bring it with you wherever you go and jot items down as they pop into your mind. Write down your stressors and get them out of your head. Remember that you’re writing down your thoughts for you to see and no one else so you don’t have to worry about what other people may think. It’s an excellent way to boost your mental health and clear your mind. Another benefit of a journal is that you can use it to write down and focus on what you’re grateful for instead of what’s stressing you out.
3. Make Lists
You might want to start making lists if you have a lot of negative thoughts and want to calm your mind. You may at times feel bombarded by your schedule and all that needs to get done. This is why you should list them out so that they become more manageable. You should not only list them out but then put them in priority order. You’ll have a plan of attack for your tasks instead of sitting around worrying about them.
4. Practice Mindfulness
Mindfulness is all about living in the present moment and not worrying so much about the past or future. Therefore, add practicing mindfulness to your list of stress-busting ways to stop negative thoughts and calm your mind. Instead of wanting and trying to change what’s not possible to change, you can practice acceptance. Turn your focus on the present moment and live for today.
5. Find A Personal Mantra
You may also want to consider finding a personal mantra so you can calm yourself and your mind. Repeat it to yourself as soon as you begin to worry or think negative thoughts. Maybe something such as this too shall pass or just keep swimming. Make it personal for you and a saying that helps you refocus and move forward in a positive direction.
6. Use Distractions
Sometimes you get caught up in sitting around worrying and thinking about things that haven’t even unfolded yet. In this instance, it may help to distract yourself to switch your thinking and thought patterns. You may do so already and it’s because it often works well. There are many possibilities for what you can do to take your mind off of what’s bothering you at the time. For example, maybe for you, it’s going for a walk, reading a book, or listening to your favorite song. Distractions can be an excellent way to take your mind off of a topic and give yourself a break from thinking for the time being.
7. Concentrate on your Physical Body
You can turn off negative thoughts and calm your mind by focusing on your body. Worrying often repeats itself in your mind and you get into a loop without thinking about any solutions. You must recognize the cycle of worry and negative thoughts and then work to break it as quickly as possible. There are several ways to take your mind off your thoughts and to concentrate on the sensations of your body. For instance, you may want to give your toes a wiggle, clap your hands, or begin to do some deep breathing exercises. You’ll soon notice that you’re not thinking so much and instead, your attention has turned to your physical body.
8. Be Active
You should also get active if you’re looking for another stress-busting way to stop negative thoughts and calm your mind. Being active and breaking a sweat is one of the most effective and useful ways to enhance your mood and boost your mental health. The happy chemicals in your brain will release and you’ll notice that whatever was on your mind is no longer annoying you or looping in your head.
It may help to wake up and go for a run to start your day or you might want to bring your walking shoes to work and head out for a stroll during the lunch hour. You’ll not only be able to stop negative thoughts and calm your mind but you’ll feel happier and will be burning calories. Stress and worry are no joke and a lot of it can make you feel lousy and fatigued most days. You must apply these eight stress-busting ways in your daily life so you can stop negative thoughts and calm your mind. You’ll not only notice that you’re a more relaxed and joyful person but that it’s easier to make decisions and not every little task or to-do that comes your way weighs you down. Be proud of yourself for taking action and getting ahead of it so that you too can feel good and live a productive and happy life.