![]() To combat these thoughts we need to first recognize that they aren’t facts. They are most likely based on assumptions and inferences you drew that are unfounded. This emphasizes that your negative thoughts aren’t necessarily facts. One way to do this is to restate your negative thoughts by using the phrase, “The story I am telling myself is…”. As a result, it's important to reframe and separate your thoughts from the facts. Often when we have negative thoughts they are based on assumptions and inferences we make. In either case, you are able to understand if there is more to your feelings than what exists on the surface level. By exploring and questioning what is causing these feelings, you might recognize that you are really just stressed that you won’t be able to deliver your project on-time or perhaps it was triggered by personal circumstances like when your friend told you they were too busy to catch up this week. Helping ourselves understand what might have caused these feelings can help us identify our triggers or identify when we are displacing our feelings.Īs an example, a colleague tells us that they don’t have time to help us with a project this week which triggers your negative self-talk that no one likes you. ![]() This can be through a regular habit of journaling or a one-off exercise. Reflect on what might be causing these feelings and write it down. Once we can acknowledge the negative thoughts we are now in a position to explore them a bit more. This interruption of the cycle allows us to move on in the process to combat the negative self-talk. Acknowledging the feelings without allowing them to trigger us into more negativity is the first step to breaking the cycle. In the meantime, we need to be kind to ourselves. Changing our automated thought process takes time and training. For many of us, our negative thoughts are automatic. The first way that people get stuck in the quicksand of negativity is by beating themselves up for having negative thoughts in the first place. Respect yourself and your feelings by acknowledging, yet not judging, your negative feelings. So how do you get off the ride? Here are four steps you can take to combat your negative self-talk and start to break the cycle. ![]() As a result, negative self-talk can often become a vicious merry-go-round of negativity. Our thoughts can influence our feelings which then can affect the actions we take. ![]()
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