How to stop thinking the worst?

We all have those moments when we start thinking of worst-case scenarios for everything. It’s like our brain has a default setting to worry about everything, even the things that haven’t happened, and may never happen.

If you’re tired of feeling anxious and stressed out constantly, then read on because in this article, we’ll show you how to stop thinking the worst.

Recognize Your Thought Patterns

The first step is recognizing these negative thought patterns. These thoughts usually begin with ‘What if‘ or ‘I can’t handle it if.’ Identify what triggers your negative feelings or self-doubt by noticing when your mind jumps into these types of catastrophic thoughts.

We often create hypothetical situations in our brains that cause stress within us unnecessarily. The best way to combat this type of panic-inducing habit is knowing some coping mechanisms while identifying them (these things might not ever occur, after all).

Understand That Negative Thoughts Aren’t Facts

When negative thoughts pop up in our heads, it’s important not to mistake them for reality. Just because we think something doesn’t make it true; remember that!

For example: You send an email without getting any response yet; your mind immediately jumps into conclusions suggesting “They hate me!” where in reality they probably haven’t checked their emails yet.

Handy tips:

  • Challenge Negative Thoughts: Check whether there s enough evidence supporting these beliefs/feelings.
  • Consider Alternatives: There are other points-of-view out there! Don’t limit yourself.
  • Balance Sheet Analysis: Note ‘pros’ and ‘cons’ from a neutral perspective.

Negative assumptions that surface will be dismissed merely by acknowledging that they aren’t predetermined facts but just little comforting lies concocted via one’s own cognitive biases.

Keep Things In Perspective And Practice Gratitude

It can be challenging at times not to let seemingly small things to ruin our mood for the rest of day. In such cases, try putting everything into perspective and embrace gratitude.

Ask yourself: “Will this matter a week from now? A month from now?” If not, then it’s probably less important than it was initially thought of.

Create a gratitude list if that helps serve as a reminder daily about all the fantastic things in life you can be thankful for- an antidote against negative thoughts inducing pessimism.

Stop The Comparison Game

The next time you find yourself “coveting or envying” someone else’s life (especially based upon social media pictures or posts) force yourself to stop and do some introspection (“why am I feeling envious here exactly?! It doesn’t seem so rosy/great after all!”).

Most people only show highlight reels online, which aren’t always representative of their lives across-the-board. Try to remember that everyone has problems – even those who are picture perfect on Instagram!

Challenge these envy-filled thoughts by using them as motivation; remind yourself what they’ve done successfully should motivate inspiration towards success rather than spark jealousy and self-doubt.

Acknowledge That Nobody Is Perfect

It is essential to acknowledge that nobody can maintain perfection throughout their lifetime(even though quite common perception amongst us might suggest otherwise!).

Mistakes happen – nothing good in life ever comes without setbacks.Trial-and-error(or just plain error!), learning curve…everything has its own bit.

Besides, think about the delightful quality — imperfection!- adds so much character/personality & uniqueness(take us ‘AI’, for example!) . Accepting one’s flaws will induce acceptance towards others too.)

Practice Mindfulness

Mindfulness means being fully present—whether it involves focusing on simple tasks such as breathing exercises or simply taking notice/celebrating everyday moments through mindfulness meditation practices(focusing breaths or just being mindful of the present).

It may take time to master mindfulness practices; however, with daily practice and determination can achieve mental stillness. It’s beneficial for reducing negative thoughts spirals.

Stay Away From Negative Media Content

Media is filled with negativity all around nowadays — news filled hate speech/spreading rumors- it’s everywhere! While staying informed is crucial, not everything you read/hear/watch might be true(no matter how trustworthy source seems). Such content does more harm than good/often nothing but distractions from many uplifting aspects of life.

Limit screen-time on such contents if possible; try a comedy show or a podcast during your free time instead!

Create An Action Plan

No plan? No follow-through..none whatsoever!. A lack of action in our lives leads to feeling unmotivated & ultimately creates clutter not only physically but also mentally/emotionally.

Create goals monthly/yearly basis (big/small ones!). Track progress regularly(Or get yourself an accountability buddy!)This will help give clear direction/motive when feeling lost/disappointed/lacking purpose-so-called ‘plan’.

Table:

| S.No | Week/Month  | Goal |
|------|-------------|-------|
|1     |Week 1       |Start Yoga Classes/Aerobic Exercises |
|2     |Week 2       |Join Cooking classes/Focus on Healthier Eating habits|

Catastrophic thinking isn’t rare these days. Keeping up optimism and positivity could become difficult given what’s been going around both personally/professionally/internationally (insert random Covid-related memes here),but challenge those negativities by affirmations/taking positive actions .

Lucky for us – we have total control over eliminating limiting beliefs that seem too challenging to tackle head-on, one thought at a time!

So go ahead and keep fighting against negativity in any form, and let’s embrace the uniqueness of our lives.

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