Our mental attitude basically mirrors our emotional reactions to daily events. Mood has a direct impact on health and quality of life. You probably don't have the ability to change your job, your family, or where you live, or shirk the most important obligations that lead to negative thoughts. However, you can face everyday obstacles with positivity by questioning negative mental patterns and improving your outlook on life.
Steps
Part 1 of 4: Questioning Negative Thoughts
Step 1. Identify destructive mental patterns
According to cognitive-behavioral psychologists, each of us is able to change our behavior by changing our way of thinking. In other words, we adopt a certain behavior according to the thoughts that cross our mind. So, the first step is to become aware of these thoughts.
Step 2. Write what's on your mind in a journal
If you have trouble identifying negative mind patterns, consider keeping a journal to write down your thoughts. Write about how you perceive various aspects: yourself, work or school, your parents, politics, your surroundings, and so on.
- In this way, you will notice the criticisms that you are used to formulate in mind without externalizing them.
- Take a few minutes each day to remember times when you have thought of something negative.
Step 3. Silence the self-critical inner voice and focus on the positives
When a negative thought crosses your mind, stop and rephrase it in more positive terms.
For example, if you keep repeating in your head that you hate your owner, try to think: "His is a difficult job and he is trying as hard as possible."
Step 4. Keep a gratitude journal
Write down situations in which you feel grateful. Tell them in a journal, letter, or card, writing down everything you are grateful for. Update your diary a couple of times a week.
- According to some research, the gratitude journal is more effective if you analyze a few circumstances thoroughly rather than compiling a long list of impersonal facts. Then, take a few minutes to relive and savor the moments you have decided to write down.
- The gratitude journal will help you remember the best things in life.
Step 5. Imagine constructively
Imagine in as much detail as possible the situations in which you are successful. Keep negative thoughts at bay, like "I can't do this". Instead, focus on the steps you need to take: "I'll be able to finish this project. I'll ask for a little help and get it done."
If you have faith in your abilities and in the way you frame what you need to do, you will be more likely to achieve your goals
Part 2 of 4: Improving the Vision of Life
Step 1. Find the bright side when facing a difficulty
Keep going without thinking about how hard it is. Highlight the most inspiring implications that can arise in the most complicated moments. If things always went smoothly, life would be boring. Reflect on how you have overcome the adversities of life and how much you have improved from these experiences.
For example, if you are furious that you have been fired, think about the time you can devote to your children
Step 2. Change your reaction to life's frustrations
Often, we have the impression that fate is raging against us and, for this, we feel a strong sense of frustration. Maybe after you lost weight, you gained weight again or it rained during a family barbecue. When events happen that discourage us, we begin to feel victims of any nonsense, even because we do not find a parking space or we only see red lights when we are in the car. However, by changing our reactions to frustrations, we can prevent them from taking over.
- Compare your current difficulties with past ones. Do you notice any differences or are you wasting your energy getting nervous at all?
- For example, suppose you feel dissatisfied with your job because your job is to make sandwiches all day. Use your creativity by adding a touch of joy to the arrangement of the meat and vegetables. Think of something nice to say to customers. Ask your boss if there is anything you can do to make the room more welcoming, perhaps choosing the music to play in the venue.
- If you hate traffic, plan to listen to your favorite songs in the car.
- Don't get engulfed in frustration, but turn things around. If you hate getting up in the morning to go to work, you probably want to have a different career path. Organize yourself to resolve the situation.
Step 3. Find time to relax
Often, we believe we are in an endless spiral of frustration, stress and negativity. However, if we find time to relax and recover our energies, we are able to approach problems with a more positive attitude. So, give yourself the opportunity to do something relaxing every day, whether it's reading a book, watching your favorite show, or talking on the phone with a friend.
Try meditation or yoga, or breathe deeply for a few minutes
Step 4. Cultivate a passion for which you feel inclined
Frustration and negative thoughts grip us when we don't feel up to it or believe we can't make it despite our best efforts. To avoid falling into discomfort, commit to something you are good at. When you feel capable and competent, your outlook on life tends to improve. So, don't stop pursuing your interests.
For example, if you like to knit, take a break and get to work. You will feel more and more energized and satisfied as you see progress. Positive energies will also affect your approach in other areas of life
Step 5. Avoid media that feed negative thoughts
According to some research, the media can negatively influence the perception that each person has of himself. If you notice that a television show or newspaper is causing you negative feelings, avoid it. If you frequently compare your fitness to that of a model or athlete, avoid magazines, shows, or news stories about him.
Self-esteem and self-image can also be undermined by a momentary process of identification in the stereotypes conveyed by the media
Step 6. Use humor
Laughter lifts our spirits and pushes us to react positively to situations and people.
Catch a cabaret show, watch a comedy show, or read a book of jokes. In this way, you will develop your humorous side that will make you see everyday life with hilarity and positivity
Part 3 of 4: Interacting with Others
Step 1. Surround yourself with positive people
If you have a negative friend, their attitude may infect you. For example, if you always criticize the school and the teachers, you might start thinking the same way. The reason is that, if you only see one part of reality, you tend to exclude everything else. If you reflected on the positive aspects as well, you would begin to perceive them more clearly.
Build a network of acquaintances who see life positively. Spend less time on depressing people
Step 2. Prepare yourself well for others
Sometimes, negativity is pervasive and affects all of our interactions. It can even cause people to drift away, fueling negative feelings. To get out of this spiral and take a positive approach, show your support. Be generous with compliments and constructive comments so that you are kindly predisposed to people.
- For example, you can support a friend by highlighting their qualities or successes. For example, congratulate him if he has a beautiful voice when he sings.
- Kindness towards others also positively affects family life, health and career. This attitude will help you develop a more constructive outlook on life.
Step 3. Show interest and admiration for others
When you relate to people, you can encourage them to think positively and, as a result, improve your approach to the surrounding world. Fuel their self-esteem by showing interest and consideration.
When you go out with a friend, ask her if she has any news to tell you. Don't monopolize the conversation, but listen to it
Step 4. Keep track of your good deeds
Write down when you help someone and contribute to their well-being. It seems a bit absurd and self-centered. However, according to some studies, this habit makes you realize that your help can make a difference and helps you be positive.
Step 5. Join a group
A sense of belonging to a community can significantly reduce negative thoughts. For example, attending a religious group can positively affect the approach to life.
Part 4 of 4: Adopt a Healthy Lifestyle
Step 1. Get enough sleep
It is much easier to manage the frustrations of life and keep a positive outlook if you are not at the end of your strength. The body needs rest to recharge and, consequently, allow the mind to function properly. So, try to get 7-8 hours of sleep every night.
If you have trouble falling asleep at night, try dimming the lights just before bed. Turn off all electronic devices (computers, TVs, phones) at least 30 minutes before bed to help calm your mind
Step 2. Eat a healthy diet
By properly nourishing the body, you will be able to maintain a positive attitude. Avoid processed foods and fried foods. Opt for nutrient-rich foods, such as fruits, vegetables, proteins, and whole grains.
Choose dishes rich in vitamins and substances that promote good mood, including selenium (found in cereals, beans, seafood and lean meats), omega-3 fatty acids (found in fatty fish and nuts) and folates (contained in green leafy vegetables and legumes)
Step 3. Drink lots of water
Bad mood is also connected with dehydration. So try to consume enough water throughout the day. Women should take around 2 liters per day, while men take around 3 liters.
While food also contributes to your daily water intake, it's a good idea to drink around 8 8-ounce glasses of water a day
Step 4. Train regularly
When you exercise, your body produces endorphins, chemicals that promote good mood. Sport can drive away stress, depression and other ailments.
