A very useful exercise for overcoming negative thoughts is redirecting attention. Every time negative thoughts appear in your mind, try to replace them with more positive ones. Focus on things you’re grateful for, recall beautiful memories from the past, or think about something you’re looking forward to in the future. You can also interrupt negative thoughts by engaging in another activity (reading a book, watching a movie, exercising, talking to a friend, listening to music, doing household chores, etc.).
It is also very important to distinguish one type of negative thought from another. It’s good to use the approaches mentioned above when negative thoughts that are not actually relevant to your life pass through your mind (e.g., you have a week-long business trip in November and are worried about finding daycare for your child, even though it’s only June and you haven’t asked anyone for help yet). However, not all negative thoughts can or should be ignored, and running away from serious thoughts can also be dangerous.
Thus, sometimes it’s necessary to take time for yourself and organize your thoughts and concerns. Try to understand where a certain thought is coming from and why you’re so worried, and observe how your body reacts to your realizations. Be honest with yourself. Take a piece of paper and write down possible scenarios that could solve your problems. Underline the most likely scenario and try to visualize it, once again observing your body and expressing in words the feelings that overwhelm you in that moment.
The better you know yourself, the faster you’ll be able to distinguish thoughts that you truly need to worry about from those you should discard. If you are constantly overwhelmed by negative thoughts and this seriously affects your quality of life, we advise you to seek professional help.