The 3 Techniques a Psychologist Gave Me to Silence Negative Thoughts Once and For All (And They Worked)

Sometimes, whether due to personal or professional issues, we all go through times of stress and mental overload that cause the brain to become overstimulated due to the accumulation of tasks we try to take on and, in turn, cause us to have more negative thoughts than usual.

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Many of these thoughts are usually related to the stress and worries of everyday life, but we can unwittingly enter into a pessimistic wheel or circle that ends up affecting other types of thoughts about problems from the past, fears and uncertainties about the future or exaggerated and unfavorable interpretations of current events.

Faced with this situation, we ask ourselves: how can we manage negative thoughts to avoid falling into an emotional cycle that is harmful to mental health?

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As explained by psychologist and coach specializing in emotional well-being and personal development, María Fornet, the answer to the question about how to approach negative thoughts is clearly mainly: take action. To do this, the expert recommends first sitting down and taking a few minutes to reflect on yourself. Fornet divides this management of negative thoughts into three steps:

1. Identification and awareness

First of all, the first thing you need to do is to detect when negative thoughts arise and how they affect you. "The toma of consciousness is the first step to be able to manage them. The form in which we relate to our thoughts is key to to hear that no one is thinking, if nothing else happens within our nosotras. This is mainly through meditation,” explains María Fornet.

2. Ask yourself if these negative thoughts are true

The second step is to question deeply the truth of these thoughts and to look for evidence that calls them into question. “Debemos preguntarnos si realmente son ciertos esos thoughts and si hay other forms of ver la situación”, specifies the expert. And he adds: “very many things are not serious and the propio estrés hace que agrandemos situaciones en nuestra cabeza que no son tan serious”.

3. Mindfulness practice or meditation

For this expert, mindfulness is about seeing your thoughts without judging them, and in this way, it helps you gain distance and not get carried away by them. "By meditating, you can learn to accept your thoughts and emotions as they are, which give you greater mental clarity and calm," he assures.