At its core mindset is the emotional response you give to normal daily activities. It is important for your health and quality of life. Maybe you can't change your job, family where you live, or other big restrictions that are causing negative thoughts. But you can deal with frustration with a positive attitude by challenging negative thoughts and improving your perspective on life.
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Method 1 of 4: Challenging Negative Thoughts
Step 1. Study your negative thoughts
Practitioners of cognitive behavioral therapy believe that we have the ability to change our behavior by changing the way we think. Thoughts are the catalysts that lead us to behavior. The first step to controlling the mind is awareness.
Step 2. Keep a journal to record the progress of your thoughts
If you're having trouble identifying your negative thoughts, try writing them down in a journal. In this journal, explain how you view several different things: yourself, your progress at school, your parents, politics, the environment, and so on.
- This will force you to pay attention to the important voice in your mind and listen to it.
- Take a few minutes each day to remember a time when you thought negatively.
Step 3. Try to silence the critic inside by focusing on the positive
When you hear a voice in your head say something negative, try to pause and replace the negative thought with something positive.
For example, if your mind keeps telling you how you hate your principal, you might say, "Her job isn't easy and she's doing her best."
Step 4. Keep a journal of gratitude
Write down events in your life that you are grateful for. Express these feelings in a journal, letter, or other form of writing. Write down a few things for which you are grateful. Try to write in this journal a few times a week.
- Research shows that gratitude journals are more effective when filled with a few events that are described in depth, rather than a large number of but not depth. Take a few minutes to look back and be grateful for the moments you wrote about.
- A gratitude journal can help you remember the positive things in life.
Step 5. Try to train yourself to think positively
Try to imagine yourself in a more successful state and imagine this situation in as much detail as possible. Get rid of thoughts like "I definitely can't do that." Instead, try to focus on how you can do something well: "I can finish this project. I won't ask for much help and can do it well."
When you struggle to be confident in your activities and point of view, the chances of achieving your goals increase
Method 2 of 4: Correcting the Viewpoint
Step 1. Look for the positive side of life's challenges
Keep on living and don't focus on how life can seem so difficult. Just think of the adventures you get in life from these challenges. If things were straight and easy, your life could feel unattractive. Think of ways in which you can meet challenges and become a better person because of them.
For example, if you're angry about being fired, think about how this situation could allow you to spend a lot of valuable time with your children
Step 2. Try changing how you respond to things that are frustrating
Not infrequently we face situations that provoke frustration. Maybe you've managed to lose weight but suddenly regained it, or it suddenly started to rain while you were having a barbecue with friends. When faced with situations that provoke annoyance, we also become easily frustrated because of small things such as not being able to find a parking space or having to wait back and forth because of a red light. But if you can change the way you react in a situation like this, things like this can't have a big impact on you.
- Compare the annoyance you feel now with similar irritation in the past. Can this frustration make a difference in the long run? Or are you wasting your energy on getting annoyed at something that doesn't matter?
- For example, suppose you are dissatisfied with your current profession as a coffee maker. Try to add art to your work by creating beautiful coffee art. Just think of nice things you can say to your customers. Ask your manager if there is anything else you can help with such as music selection and so on.
- If you hate traffic jams, try to make a fun playlist to listen to in the car.
- Take action to change the situation that provokes resentment. If you hate going to work, you may feel that way because you want a different career. Do something to change this situation.
Step 3. Take time to relax
Often times we get so caught up in negative thoughts that we feel stressed, overwhelmed, frustrated, or angry. If we take time to ourselves to relax, we too can find ourselves able to face problems with a positive attitude. Take a little time each day to do something relaxing, like reading a book, watching a favorite TV show, or calling a friend.
Try meditation or yoga, or take a few minutes to take deep breaths
Step 4. Do the activity you do reliably
Frustration and negative thoughts often arise because we feel less successful or less successful despite exerting our energy. A productive response to this problem is to do something you can do well. When you feel good about your abilities, your mindset develops in a positive direction. Try to do these positive activities more often.
For example, if you like knitting, try to take the time and create a knitting project. You will get positive energy from this activity because you can see the progress of this project. This positive energy also influences your perspective on other projects
Step 5. Avoid media that generate negative thoughts
Research shows that negative thoughts are supported by the media in negative comparisons. If you notice that the media is making you feel negative, one approach you can take is to avoid the media. If you find yourself often comparing yourself to a model or athlete, avoid magazines, events, or competitions that feature her.
Even if you don't spend a lot of time exposed to media that portrays your ideal, studies show that this negatively affects your self-confidence and perspective on yourself
Step 6. Try to use your sense of humor
Having fun and laughing can improve your mood and your reactions to situations and other people will be more positive.
Go to a comedy show, watch a comedy TV show, or read a book that contains jokes. This can help build a sense of humor that keeps you relaxed and positive
Method 3 of 4: Interacting with Others
Step 1. Surround yourself with positive people
If your friend has a negative point of view, this negativity could rub off on you. For example, if he always talks negatively about your school, you may start to think of him negatively too. This is because that is what you focus on. If you think about the positive aspects of your school, you too can see it more clearly.
Create a network of people with a positive approach to life. Try to spend less time with those who make you feel down
Step 2. Try to have a positive view of others
Sometimes those negative feelings are contagious and affect the entire interaction. A negative point of view can keep other people from wanting to spend time with you, making this cycle of negative feelings difficult to break. The way to get out of this circle and form a positive mindset is to train yourself to do social support. Making positive comments to others can help you build a positive mindset.
- For example, you can make someone feel good about themselves by acknowledging and praising something positive about them. For example, you could try complimenting her voice when she sings.
- Being kind to others is linked to positive things in family life, health and career, which can help shape a positive mindset.
Step 3. Show interest and pride in others
When you interact with other people, you can help them feel positive. This will also make your mindset more positive. Try to make your thoughts more positive when you look at the other person by showing interest in them and emphasizing the pride you feel.
When hanging out with friends, try to spend time talking about the latest news from them. Keep the conversation away from yourself and try to focus on listening to him
Step 4. Record incidents where you helped others
Write down ways in which you have helped others and contributed to their happiness. Maybe this sounds insincere. But research shows that this attitude can help make you feel like you've made a change by staying positive.
Step 5. Join a social group
Joining a social group can help reduce negative thoughts. For many people, being active in religious associations can also form a positive mindset.
Method 4 of 4: Have a Positive Lifestyle
Step 1. Get enough sleep
It's easier to deal with the things that upset you and stay positive when your body is full of energy. The body needs rest to recover, which can help the mind to work more productively and positively. Try to get 7-8 hours of sleep every night.
If you're having trouble falling asleep at night, try dimming the lights a bit before going to bed. Turn off all screens (computer, TV, phone) at least 30 minutes before bed. This can help the mind to sleep
Step 2. Eat a healthy diet
Give your body a good diet that can help you maintain a positive attitude. Avoid processed and fried foods. Eat nutrient-rich foods such as fruit, vegetables, protein and whole grains.
Eat foods rich in vitamins that are known to improve mood. One example is selenium, which is found in whole grains, nuts, seafood and low-fat meats; omega-3 fatty acids contained in fish and walnuts; and folate contained in green vegetables and peas
Step 3. Drink plenty of water
A negative mood is often associated with a state of dehydration. Make sure you drink enough water in one day. Try to drink at least 2 liters of fluids (for women) or 3 liters of water (for men) every day.
The food you eat can also contribute to fluid intake into the body. You should drink about 8 glasses of water every day
Step 4. Exercise regularly
When you exercise, your body releases endorphins, which are chemicals that are linked to positive feelings. Regular exercise can keep you away from stress, depression, and other bad feelings.
