To have negative thoughts is to be human. The story of humanity is the story of an epic battle with negativity.
This is perhaps the most important question in existence: How do you conquer negative thoughts that are stifling your confidence and bringing you down?
You’d be surprised to know the answer to this question is much simpler than it seems.
Yet even the simplest things can easily drown beneath the roar and constant cascade of negative thoughts that seem justified. If you could ignore that roar, what would you do? Pursue a new career? Make new friends? Go on a date and begin a relationship with a person who seems unattainable?
To read on is to know you can do any of these things, and more — but at the same time, this is a dare: to read on is to accept the dare and choose a confident approach to actions that terrify you.
This article will help you stop negative thoughts by teaching you strategies to cope with them in actionable ways. You’ll learn how to view your thoughts differently, how to calm your mind, and how to be confident in your actions. Most importantly, you’ll step away from the page empowered and ready to pay attention to the world around you in a non-judgmental way.
1. Uncover the Root of Negative Thoughts
Here’s a revelation: four different studies showed that people who are unskilled tend to grossly overestimate their abilities. The studies measured humor, grammar, and logic. Participants who thought they were great were in fact incompetent.
This shines a light on the root of your negative thoughts about your own abilities. Your self-doubt is a result of your intelligence. Instead of assuming you’re good, capable, skilled, and born ready to tackle any challenge, you analyze yourself and the situation. Past failings come to mind.
You think — you don’t just act — and when the brain gives itself time to think, any number of unwanted thoughts tend to pop up.
There’s a good reason why: early humans evolved in a dangerous environment. We had to think about what could possibly go wrong almost all of the time. We were threatened by wild animals, natural disasters, rival tribes, and competitors in our own camps. Our brains are hardwired to look for danger, and when a challenge arises, instinct tells us to either fight or flee.
You have negative thoughts because your intelligent brain is considering all of the possibilities. Although the challenges you face may not be anywhere close to the extremity of a wild animal attack, they’re challenges nonetheless, and a muffled version of your fight-or-flight instinct kicks in.
2. Value Your Emotional IQ
We’ve established that your intelligence is contributing to negative thoughts, the type of thoughts that can kill your confidence if you focus on them. But have you ever thought about your emotional intelligence?
Otherwise known as EI, this is a quality that goes a long way in the professional world, where it’s extremely important for people to possess it. In a survey, 71 percent of hiring managers said EI is more important than IQ, and 58 percent won’t even hire somebody with a high IQ and low EI. The University of Maryland identifies the following important aspects of EI:
- You recognize your emotions.
- You register the emotions of others.
- You can figure out what’s triggering your emotions.
- You “manage emotional info,” meaning you don’t just react when emotions flare, you are able to control yourself.
We’re taught to value the intellect from a very young age. We don’t place very much emphasis on the ability to recognize emotions and use them in effective ways. It’s this lack of balance that leads many of us to stumble.
Negative emotions cause negative thoughts, and emotion is triggered by something you can’t control. Likewise, the internal verbalisation of an emotion happens almost instantaneously — you don’t even notice when it happens. You feel sad because you didn’t get invited to a party. Suddenly, you start thinking you’re inadequate, and then defensiveness kicks in and you think, “I don’t like those people anyhow.”
Instead of reacting to emotion negatively, cultivate your EI. Recognize the emotion and understand that an emotion of this type is likely to cause negative thoughts. Also, recognize that the emotion is natural — it’s not right or wrong, it’s just a feeling you have.
Be there with the emotion, give it a name, give it a color, find a way to express it externally. Be creative, and if your expression feels sad, that’s because it’s authentic.
3. Recognize Unhealthy Actions That Reinforce Negative Thoughts
We thrive on stimulus. Basically, this means you seek out things to help you feel good. A lot of times, when kids are very young, parents do them a disservice by offering a stimulus at the wrong times. This carries through to adulthood.
For example, when you were a kid, you were sad because kids were making fun of you at school. Negative thoughts surfaced almost immediately, like buoyant objects on waves of emotion. Instead of sitting with you in your sadness and helping you express it, your parents gave you something to eat, sat you down in front of the TV, and then put you to bed.
What’s wrong with that? The first thing to provide comfort was an external stimulus in the form of food. The psychology of food is such that,
“We can form unhealthy relationships with the thing that is supposed to aid in our well being.”
Food — especially processed, sugary food that delivers a dopamine kick — is a powerful substance that engages all of the senses. When you learn to turn to an external stimulus like food as a way to make yourself feel better, you create a negative feedback loop. Down the line, you develop a stimulus habit, and then when you indulge in the habit, you get down on yourself after the initial satisfaction is gone.
Identify unhealthy habits and remove them as an option. They’re confidence killers. Replace them with healthy habits such as exercise, art, journaling, and caring for a pet or visiting relatives and old friends more often.
4. Make Regular Deposits in Your Confidence Account
You need to do little things that increase your confidence. That way, when discouraging thoughts rear up, you have a reservoir of confidence to rely on.
Here are some confidence-building activities:
- Make a list of your strengths and things you’ve done (or are doing) that you’re proud of. Keep adding to the list regularly.
- Do a power pose every day. According to psychologist Amy Cuddy, simply standing in an open, broad stance with arms raised like you scored a touchdown will train your brain to develop confidence. Do this for about a minute each day in front of the mirror.
- Challenge yourself with a new activity that isn’t out of reach. Take up yoga, learn how to sew or to cook a new type of food, memorize a poem or lyrics to a great song.
- Exercise and get enough sleep.
- Do the 100 days of rejection challenge. Jia Jiang, the owner of Rejection Therapy, desensitized himself to rejection and built courage by making crazy requests of people for 100 days.
- Make self-affirmative statements in your mind and out loud. Use your list of strengths. Say, “I am a good communicator, I am smart, I care for other people.” When your inner critic speaks up, counter it with self-affirmation.
Doing confidence-building exercises regularly pays off in the long-term. You’ll feel better physically and mentally, and negative thoughts won’t have the confidence-killing effect they once had.
5. Stop Comparing Yourself to Others
This is a huge one. It’s incredibly easy to compare yourself to other people in today’s social media environment. A study showed that the more time people spend on Facebook, the more depressed they are.
People tend to share their achievements via status updates and post pictures that are flattering. It’s easy to compare yourself to your friends’ Facebook façade and come up lacking. Then, you decide to post an update that makes you look good, and if it doesn’t get a ton of likes and comments, you get the impression your Facebook friends don’t like you.
This applies a great deal to people who are in relationships as well. A study showed that when people are in a serious, dependent relationship, they tend to advertise it on Facebook. Oftentimes, they do so because they’ve seen their friends do the same. If you’re not in a satisfying relationship, seeing someone’s positive status in the artificial environment of social media can be a serious downer. You end up comparing yourself to them without even realizing it.
University of Texas professor Raj Raghunathan recommends an alternative approach.:
“Become a little more aware of what it is that you’re really good at, and what you enjoy doing. When you don’t need to compare yourself to other people, you gravitate towards things that you instinctively enjoy doing.”
Focus on what you enjoy. There will be no room for negative thoughts. You’ll get closer to mastering what you enjoy most and you’ll be confident in your mastery.
6. Practice Mindfulness as a Way of Life
Our Western mode of thought frames things in terms of problems and solutions. It’s tempting to say, “If negative thoughts are the problem, mindfulness is the solution.”
Mindfulness meditation isn’t a solution and expectations for mindfulness creates frustration. All you can expect of mindfulness is to be mindful.
Mindfulness is a way of life. It’s the practice of paying attention, it’s the practice of noting phenomena and releasing phenomena in the same way the lungs take in oxygen and release carbon dioxide.
How does mindfulness help you cope with negative thoughts? The mind takes note of the thought and then releases it.
That’s all, there’s no magic here. There is the recognition that your brain and its thoughts are a functioning part of a phenomenal universe. At the risk of sounding cliche, a rolling stone grows no moss. The mind that releases thoughts and lets them go in the universe does not brood on them, therefore that mind remains fresh and ready for new challenges.
7. Judge Less, Do More
When we judge other people and gossip and make negative comments about them, we give negative thoughts power. We vocalize them and let them resound. Soon, this type of thinking becomes a habit, and it turns on the speaker. It’s like a dog biting an owner who trained the dog to bite people.
Don’t give negative thoughts about other people a foothold. Don’t make these thoughts an authority. Instead, practice loving-kindness meditation or something close to it. With loving-kindness, you sit and direct thoughts of well-being and unconditional love first to yourself, then to a friend, then to an acquaintance, and then to someone you don’t like.
Next, start writing down specific, achievable checkpoints, tasks, and goals for yourself. Write down dates and places and get as hyper-specific as possible. Make sure your checkpoints and goals revolve around what you enjoy doing. Keep a laminated copy of your to-do list in your pocket. Check things off: do more and enjoy the act of doing.
By focusing positive thoughts on yourself and others, and by focusing on your object of enjoyment, you’re training your brain. Soon, you are used to thinking positively and getting things done. Oh how good this feels!
The Bottom Line
Confidence is a habit. Like any habit, you need continual practice to build confidence. It’s easy to develop bad habits because you’re not thinking of some distant goal. You’re just engaging in an action repeatedly. Hand takes donut, puts donut in mouth, mouth chews, throat swallows, repeat. Why can’t positive habits be the same way?
Build your confidence by repeating routine actions that build confidence. Go to sleep with enough time for eight hours of shut-eye. Wake up, stretch, and hold a power pose for a minute while thinking self-affirming thoughts.
If you have time for exercise in the morning, exercise in the morning. Set a realistic goal to challenge yourself in some way that day. Then, with knowledge that you will tackle an achievable challenge, go through your day with mindful indulgence in each moment.
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