Bad thoughts can haunt you for months, if not addressed immediately. Bad thoughts come unnoticed, for example when you overthink a problem or believe that someone is secretly insulting you. Although it causes suffering, bad thoughts are normal and the human brain is used to dealing with them. You should seek help immediately if you have a serious depressive disorder or have persistent bad thoughts. However, you can also overcome bad thoughts yourself by learning the following ways.
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Method 1 of 3: Stopping Bad Thoughts
Step 1. Remember that it's normal to have bad thoughts from time to time
This method is the easiest first step to solve the problem. Many times, you feel confident that you are the only person with the problem, but bad thoughts are a part of everyday life and will disappear again. Don't beat yourself up for having bad thoughts because it's not your fault.
- Don't say "This is my fault", "I shouldn't have thought about this", or "I hate this thought".
- You've had bad thoughts before and will think about them again later. However, you are still here, alive and well. Bad thoughts don't kill unless they are turned into monsters.
Step 2. Think about what makes the thought “bad”
Why are you upset by this thought? What keeps this thought going? Often, bad thoughts persist because of guilt, anger, or uncertainty about the future. So you can change bad thoughts and overcome them by finding out why you are stuck in the same thoughts. There are several common causes of bad thoughts, including:
- Guilt
- Worry
- Jealousy
- Temptation
- Failure or fear of failure.
Step 3. Calm your mind by taking a few deep breaths
It's natural to feel anxious or nervous when bad thoughts come up, but hold on to your annoyance. Pause what you are doing for 30 seconds while breathing deeply by taking five deep breaths. Give yourself time to work through these thoughts and don't jump to irrational or extreme conclusions.
- Count to 15 if you're still worried.
- Go outside, leave the room, or take a short walk to clear your head.
Step 4. Ask yourself why you think negatively or badly
Once you've calmed down and can think of a reason why you're upset, it's time to ask why you're thinking negatively. Try asking the following questions:
- What is the solid evidence underlying my anxiety or fear?
- What positive side did I forget about this problem?
- Is there another way to deal with this situation? What do other people think of me?
- Will this issue still matter 5 years from now?
Step 5. Realize the moment
You cannot control the future and the past. What you can do is face the moment. Many bad thoughts arise from forgetting this reality and being too busy making predictions or predictions about what will happen. For example, you may tell yourself that tomorrow's exam will be so difficult that you will surely fail, but these bad thoughts are not supported by any concrete evidence. When you're on an exam, you're really struggling because you told yourself you'd have a hard time, instead of finding a way to make it easier the night before. Don't let predictions about the future spoil the current situation.
Step 6. Think in the right way
Initial reactions to negative thoughts are usually exaggerated: “I feel seduced by other women, this means I don't love my wife anymore”, “My boss doesn't like my presentation, I will definitely get fired”, “Everyone has a nice car, I'm a loser”. Thoughts like this are too complex and usually wrong. Remember that you can't control other people and a lot of life's problems will unnecessarily affect your happiness.
Try to think back on a matter from a few years ago, such as when you were punished or expelled. Even though it feels very scary at the time, look on the bright side that you are able to leave the past and move on without experiencing destruction
Step 7. Divert your attention to activities that make you comfortable
Do something you understand and enjoy to free your mind from problems. You can correct negative thoughts by re-experiencing events that remind you of good times. What is happening now and in the future is not necessarily bad.
- Reread your favorite book.
- Make your favorite martabak according to mom's recipe.
- Watch your football team match.
- Take a look at the childhood photos that you like the most.
Step 8. Don't try to avoid or suppress bad thoughts
Telling yourself not to think about something is the same as thinking about it. If you keep saying “stop thinking about breaking up”, you are actually thinking about breaking up without realizing it! You have to direct your mind elsewhere and deal with the bad thoughts that arise. However, by consciously trying to suppress bad thoughts, you are only prolonging the problem.
Step 9. Try to forget the problem
Instead of fighting bad thoughts, try to take a deep breath, accept the problem, and move on. Although difficult, mastering this skill is the best way to beat a lifetime of negative thoughts. For example, maybe you are worried that your partner will be fired. When money anxiety strikes, don't rush to blame someone else or think about what you should have done to avoid the problem. Write down the problem, then forget it. Use the same method if it happens again.
Try thinking, "I can't control everything that happens in this life" and "it's time to leave the past and move on"
Step 10. Do what it literally says “Put your troubles away”
Strange as it may sound, research conducted by Ohio State shows that people who write down their bad thoughts and then throw them out have a better self-image than people who keep these notes. Writing is a way of expressing problems. Plus, getting out of trouble physically is a way of letting your body know that it's time to take another step.
The same research shows that deleting files on your computer and “throwing” them in the trash bin will have the same effect
Step 11. Share bad thoughts with someone you trust
Sharing bad thoughts that are suppressing feelings with others is the best way to find out why the thoughts feel so bad. Plus, you'll usually find that these thoughts aren't as bad as you thought they would be. By sharing your anxiety, you can get valuable advice and opinion from someone who has experienced anxiety. Many psychiatrists say that bad thoughts can be removed simply by telling them in comfortable situations.
Bad thoughts are really just self-talk and always feel right, no matter what you talk about. The opinions of others can help you spot logical fallacies and stop these thoughts
Method 2 of 3: Breaking Negative Thinking Habits
Step 1. Use positive affirmations to defeat persistent bad thoughts
Negative thoughts (low self-esteem, unworthiness, etc.) can be overcome by doing positive affirmations. However, you have to practice for a certain amount of time until you realize that you are happy, healthy, and feel valuable. Start practicing saying "I…" and then move on to saying things you like about yourself, such as "I'm smart", "I'm successful at work", or "I'm loved by my family."
- Write down your positive qualities and post them where you can see them all the time, such as at your desk or in the bathroom mirror.
- Beat bad thoughts. If you're always saying "I'm so stupid," think of things you can use as positive affirmations, such as "I know how to fix cars," "I'm great at cooking," or "I'm smart."
Step 2. Find ways to make the most of your free time
Various bad thoughts usually arise in free time when the mind starts to wander without anything to distract. Find activities to reduce free time, for example by exercising regularly, writing, creating art, or joining a community service community.
Being alone is not a bad thing, but being alone without knowing what to do can lead to anxiety and fear
Step 3. Try to identify people who trigger bad thoughts
Relationships are situations that cause the most psychological stress and are difficult to control. It's a waste of time to try to find out what other people are thinking, to determine if your friend is trying to insult you, or if someone is secretly talking about you. It's not your fault if there are friends or people closest to you who always trigger bad thoughts. However, this kind of relationship is not healthy, whatever the reason.
- Try meeting negative people from time to time to see if you can get rid of bad thoughts once you get back away?
- Don't befriend people who constantly insult or ridicule you, cancel appointments, or look down on your time and hobbies.
Step 4. Be proactive in dealing with bad thoughts
Write down what you can do to break bad thinking habits. For example, if you're really worried about a troubled relationship, ask yourself what you can do to make things better. Make an appointment, give your lover flowers, talk to your partner, or go out with friends to have fun.
You may not be able to do everything, but by preparing some action plans, you will have the ability to control your thoughts again
Step 5. Find creative ways to channel negative thoughts
Writing articles, enjoying playing a musical instrument, or expressing feelings through painting are all great ways to identify negative thoughts and deal with them. Don't judge because the purpose of making art is to express your thoughts, not criticize. Even if people don't see your work, creative activities can be a channel to get rid of bad thoughts.
Step 6. Don't forget to smile
Research shows that smiling can make our bodies release chemicals that make us feel happy. Be a smiley person and show that you are happy. You will be surprised to see people smile back at you. Through social reinforcement and body chemistry, it really differentiates between people who are positive and happy and those who are trapped in bad thoughts.
Vice versa, negative thoughts will appear if you show a sullen or sad face
Step 7. See a mental health professional, if you are still thinking negatively
Immediately consult a mental health professional or therapist if you are depressed, suicidal, or are often self-harming. They have been trained to teach you how to overcome negative thoughts and are able to teach you to restore your positive mindset.
If there is a desire to commit suicide, immediately contact Halo Kemkes by calling (local code) 500567
Method 3 of 3: Preventing Bad Thoughts
Step 1. Take care of your body
Mental and physical health are directly related and neglecting one is detrimental to the other. Prioritize maintaining a healthy body so that your brain is ready to face stress, negative thoughts, or bad thoughts.
- Get used to exercising at least 30 minutes 3-5 times a week.
- Adopt a balanced diet and avoid unhealthy foods.
- Drink 6-8 glasses of water a day.
- Get regular sleep 6-8 hours every night.
Step 2. Start practicing meditation
Meditation is a proven way of calming the mind and finding peace of mind that can improve positive thinking skills and mental health. Find a quiet place where you can sit comfortably for 10-15 minutes to calm your mind. Focus on the breath and let the thoughts arise. If you can meditate longer with more practice, the bad thoughts will disappear over time.
Step 3. Strive to achieve long-term goals
Many people start to have bad thoughts when imagining their future so they feel stressed and anxious. Write down your goals, then break them down into smaller plans with more achievable goals. Celebrate each time you hit a target and remember the end goal you want to reach if you face difficulties.
For example, you're worried because you think you can't finish writing the novel you've always dreamed of. Instead of worrying, take 30 minutes each day to write. Once you're more comfortable, increase the time to 1 hour, 2 hours until you've managed to write a few chapters to review
Step 4. Try to be humorous when faced with difficulties
Laughing at failure and misfortune keeps you focused and wise. Humor can restore negative experiences, relieve stress, and deal with worries. Laughter can also improve your understanding of how you think and eliminate bad thoughts.
- Laugh at yourself. Don't take life so seriously that you forget to enjoy it.
- Laughter is contagious. So join the people who like to laugh or joke. You will also laugh more, if you hang out with them often.
Step 5. Find a friend or family member you can trust
The feeling of being overwhelmed by bad thoughts will lessen just knowing that there is someone you can talk to openly and honestly. While building trust always takes time and it can be uncomfortable to share your problems with others, bonding with someone will make you feel less alone. In addition to being better able to deal with bad thoughts, there is always someone ready to help you.
