Challenging Negative Thoughts

I love listening to personal development podcasts on Spotify. But lately, I've been drawn to watching them on YouTube. The most recent one I've watched is "Don't Chase Happiness. Be Anti-Fragile" by Tal Ben-Shahar. I highly, HIGHLY suggest watching this 7-minute video. Below is a direct quote from the video.

As I've taken on a new responsibility the last month and currently counting down the last 3 weeks of my second year of college, I've been having a flow of anxious thought patterns.

Nine months have passed since I last logged into my online CBT profile. When I opened it today, I realized I barely got through Module 1. I am proud that I decided to sit down for a couple of minutes to complete it.

Module 1 was dedicated to Goal Setting with SMART Goals.

SMART is actually an acronym for . . .

S: specific

M: measurable

A: attainable

R: realistic

T: time-bound

I learned about SMART Goal Setting a couple of times in my school program and personally did an assignment on it for myself. I may dedicate a separate blog post to it in the future.

In my current stage in life, this is my SMART goal:

“I will respond to my automatic critical thoughts with challenging mindful questions for the next 3 months so that I can speak to myself with more kindness and practice being present with those around me.”

Reading this goal over and over, I realized it is not a simple goal. But my awareness and courage to write this blog post is my first step to acting on it.

After doing a few Google searches and scrolling through my Pinterest pins, I want to share some favourite questions, resonating quotes and doable strategies to challenge negative thoughts.

Questions to ask yourself when faced with a negative thought:

• What is a more helpful thought?

• What is the best possible outcome?

• Is this a possibility or a certainty?

• Is this a fact or does it sound more like a false belief?

• What’s the worst that can logically happen?

• Am I 100% sure that _____ will happen?

• Has ______ happened before?

• Is _____ so important that my future depends on it?

• Is there evidence for or against this thought?

• Will this matter six months from now?

• What are you accepting? And does this make you feel good?

• What is this teaching me?

• What can I do to act in my values and reduce overwhelm right now?

Pinterest Quotes to Affirm:

Some Other Strategies to Adopt:

• Anxious = interrupt the thoughts with gratitude

• Stressed = take deep breaths with longer exhales

• Sad = give yourself 20 minutes to feel it

• Overwhelmed = go for a walk outside

• To think more clearly = meditate

• To improve your mood = exercise

• To understand yourself = write

• Scared or overthinking = count to five then act

• Tired = rest but don’t quit

• Bored = write down goals you want to accomplish

Let's finish the first quarter of 2022 off strong!