Staying positive is a skill that many struggle with. It is easier to notice what is wrong with ourselves, others and our lives. Like any skill remaining positive requires practice and attention. Think positively and the mental and personal benefits will come.
Take some time to read the three ways we can start thinking more positively.
1. Separate Fact from Fiction
The first step in learning to focus on the positive requires knowing how to stop negative self-talk in its tracks. The more you ruminate on negative thoughts, the more power you give them. Most of our negative thoughts are just that — thoughts, not facts.
When you find yourself believing the negative and pessimistic things your inner voice says, it’s time to stop and write them down. Literally stop what you’re doing and write down what you’re thinking. Once you’ve taken a moment to slow down the negative momentum of your thoughts, you will be more rational and clear-headed in evaluating their veracity. Evaluate these statements to see if they’re factual. You can bet the statements aren’t true any time you see words like never, always, worst, ever, etc.
Do you really always lose your keys? Of course not. Perhaps you forget them frequently, but most days you do remember them. Are you never going to find a solution to your problem? If you really are that stuck, maybe you’ve been resisting asking for help. Or if it really is an intractable problem, then why are you wasting your time beating your head against the wall? If your statements still look like facts once they’re on paper, take them to a friend or colleague you can trust, and see if he or she agrees with you. Then the truth will surely come out.
When it feels like something always or never happens, this is just your brain’s natural threat tendency inflating the perceived frequency or severity of an event. Identifying and labeling your thoughts as thoughts by separating them from the facts will help you escape the cycle of negativity and move toward a positive new outlook.
2. Identify a Positive
Once you snap yourself out of self-defeating, negative thoughts, it’s time to help your brain learn what you want it to focus on — the positive.
This will come naturally after some practice, but first you have to give your wandering brain a little help by consciously selecting something positive to think about. Any positive thought will do to refocus your brain’s attention. When things are going well, and your mood is good, this is relatively easy. When things are going poorly, and your mind is flooded with negative thoughts, this can be a challenge. In these moments, think about your day and identify one positive thing that happened, no matter how small. If you can’t think of something from the current day, reflect on the previous day or even the previous week. Or perhaps there is an exciting event you are looking forward to that you can focus your attention on.
The point here is you must have something positive that you’re ready to shift your attention to when your thoughts turn negative. Step one stripped the power from negative thoughts by separating fact from fiction. Step two is to replace the negative with a positive. Once you have identified a positive thought, draw your attention to that thought each time you find yourself dwelling on the negative. If that proves difficult, you can repeat the process of writing down the negative thoughts to discredit their validity, and then allow yourself to freely enjoy positive thoughts.
3. Cultivate an Attitude of Gratitude
Taking time to contemplate what you’re grateful for isn’t merely the “right” thing to do; it reduces the stress hormone cortisol by 23%. Research conducted at the University of California, Davis, found that people who worked daily to cultivate an attitude of gratitude experienced improved mood, energy and substantially less anxiety due to lower cortisol levels.
You cultivate an attitude of gratitude by taking time out every day to focus on the positive. Any time you experience negative or pessimistic thoughts, use this as a cue to shift gears and think about something positive. In time, a positive attitude will become a way of life.
Travis Bradberry, Ph.D.
Dr. Travis Bradberry is the award-winning coauthor of Emotional Intelligence 2.0
Online counseling is a viable way to help people with their problems. People are able to resolve their problems through using an online therapist. Using this method of mental health treatment is both helpful and therapeutic. Whether it’s seeing an online counselor or using a counseling app
Sharing Your Deep Dark Secrets Quickly
People who have an online counselor ultimately feel safe with their therapist. Think of a person who has endured sexual abuse or been involved in a domestic violence situation. You are able to reveal these secrets because you feel a strong sense of anonymity having a relationship with an online therapist. The advantages of using this modality of therapy are that the client is motivated to get to the heart of their matter quickly. This results in faster healing for the client and a more expedient form of therapy for the counselor.
An online therapist is dedicated to being there for their patients at all costs
Being an online therapist means that you want to be there for your clients. You can communicate with your client through video chat, email or a message through the online therapy site. Whatever works best for you and your client. As a patient, you can shoot a quick message to your online therapist. The counselor is motivated to get back to you because this is an integral part of the treatment plan. An online therapist understands the value and importance of returning their client's messages quickly.
Online therapy is great for differently-abled people
There are a variety of people who use online therapy. Those individuals who live with disabilities can make the best online therapy clients. People with physical limitations may have difficulty making it out of their homes to see a face-to-face therapist. Like any other human being, these folks need mental health care. Those who are differently abled may find online therapy to be the best fit for them. engage in due to their physical limitations.
Remote Areas Need Online Counseling
Individuals who reside isolated areas don't have direct access to mental health professionals. If there are therapists in these areas, there are only a handful of them. And it's likely that the therapists in question know family or friends of their clients, which creates a conflict of interest. It's difficult to speak candidly with your therapist when they know your mother for example. When you use an online therapist it's much easier to have a wider v
Interested in online therapy? Do due diligence and research if it seems like a good fit for you. Perhaps you relate to some of the situations mentioned in this article. There are quite a few advantages to having an online therapist. See if online therapy may work for you.