Overcoming Negative Thought Patterns

Time to Reset

Ever feel like you’re being inundated with a steady flow of negative thought patterns?

We’ve all been there at times.

In fact, we’re wired to be this way to a certain extent.

It’s part of our survival mechanism.

Lessons to be learned, passed on from one generation to the next.

It’s in our DNA.

Unfortunately, we don’t pay as much attention to the positive lessons.

With everything going on in the world, it’s easy to fall into this pattern, despite knowing better.

If this is something you can relate to, it’s time to be deliberate in paying attention to the positive lessons.

It’s time for a reset.

Time to Reset

For me, that means carving out time for mindfulness practices and some basic self-care. My “go-to” tools with a proven positive track record involve moving, meditating, and creating.

Moving

Being physically active will improve your overall health and wellbeing. My daily moving routine can be as simple as a morning walk or swim. Spending anywhere from 30 minutes to an hour on either activity can have an enormous positive impact on my outlook.

Embracing the moment and appreciating being able to engage in either activity is an important part of the experience.

If you don’t have 30 minutes, never mind an hour, find 10 minutes, a few times a day, to take a walk. If you can walk outside, even better. There’s something about taking in the natural environment, whether it’s urban, suburban, or rural and noticing what surrounds you that is incredibly therapeutic. Observe with an open mind and sense of gratitude all that is enveloping you. Perhaps, it’s the blue sky, or birds chirping, or the sound of the wind rustling through leaves. Whatever it is, slow down and take notice. Be grateful for the experience of becoming more aware.

Meditating

The first time I meditated was in 2020 during the Covid pandemic. Like countless others, my mental health was negatively impacted from the social isolation associated with the shutdowns. While I was initially skeptical that meditation and deep breathing exercises could have a beneficial effect on my mental health and wellness, I was happy to discover that my instincts were wrong. With my very first attempt at a textbook deep breathing exercise. I noticed a positive difference and I’ve been hooked ever since.

Most days I keep my meditative practice simple with a 10-minute routine. While I frequently use the Calm app, there are numerous apps, including some that are free, that can be a great aid for beginners (myself included).

Meditation has been a game changer for me, resulting in definite improvements to my overall mental health and sense of wellbeing. Setting aside some time each day to be still and fully present, can go a long way in alleviating the chronic stress that can be ruinous to our health.

Creating

Another time-tested tool for restoring well-being is creating. It doesn’t matter what mode of creation you engage in - writing poetry or prose, painting or drawing, composing or performing music - the act of creating has undeniable therapeutic benefits.

While I enjoy writing (hence the Substack newsletters), I recently discovered that I also enjoy watercolor painting despite having no natural talent as a painter. I find the process of painting to be liberating. The fact that I have no expectation/pressure to be “good” or even “proficient”, makes the process even more enjoyable and rewarding.

Carving time out of your week to create will be a great distraction from your troubles, will enable you to release pent up emotions, and by the end of the process, you’ll create something that can be admired. Creating is clearly a win, win (win), when it comes to stress reduction and improving mood.

If you’re thinking that this isn’t for you because you lack artistic talent or musical ability, it doesn’t matter. The act of creating will produce the desired outcome regarding stress level whether you paint like Monet or like your typical preschooler. In fact, the pre-school mindset is the one you need to get started. Think about it. Were you ever afraid to color or paint when you were a kid? No, of course not. Children are fearless when it comes to creating. Recapture that state of fearlessness and give your creative energy a chance to resurface.

Takeaways

While there are plenty of strategies to employ to combat negative thought patterns and improve your mindset and overall wellbeing, moving, meditating, and creating are great places to start.

Don’t feel pressured to take on all these all at once.

You don’t need to do something from each category each day.

In fact, trying to do everything all at once may contribute to more stress and disappointment in yourself if and when you fall short.

So, choose an activity that you enjoy and take that first step. As that activity becomes part of your daily or weekly routine, reflect on how it has impacted your stress levels and thought patterns.

As you make progress, you will be motivated to continue what you’re doing or safely add a different activity to your wellness routine.

Remember, if you enjoy what you’re doing, you’re more likely to stick to it.

For more from Ascent, check out my guidebook Thriving in Transition: A Practical Guide to Living a Purpose Filled Life at any Stage.