People Development : 3 Science-Backed Techniques to Combat Negative Thinking #02

According to a study conducted by the University of Michigan, almost half of all adults experience symptoms of anxiety and depression each year. What's more, those numbers seem to be on the rise, with rates of anxiety and depression increasing by 20% since the 1980s. Why is this happening? One possible explanation is that we're simply living in increasingly stressful times. But another possibility is that we're not good at combating negative thinking.

Negative thinking is a normal part of life. We all have moments where we dwell on our problems and allow our worries to consume us. However, when negative thinking becomes excessive, it can lead to anxiety and depression. If you struggle with negative thoughts, don't worry—you're not alone. And there are things you can do to combat them. Here are three science-backed techniques to help you get started.

1. Identify Your Negative Thoughts

The first step in combatting negative thinking is to become aware of your thoughts. This may seem like a difficult task, but it's pretty simple. All you need to do is focus on your thoughts throughout the day. Once you've identified a negative thought, label it as such. For example, if you're worried about failing upcoming tasks, you might tag the thought, "I'm going to fail."

2. Challenge Your Negative Thoughts

Once you've identified your negative thoughts, it's time to challenge them. This means examining your thoughts and asking whether they're true. In the case of the thought, "I'm going to fail," you might ask yourself whether there's any evidence to support that claim. If there isn't, then chances are your thinking is distorted, and you can let go of that worry.

3. Reframe Your Negative Thoughts

If you find that your negative thoughts are based on reality, then it's time to reframe them. This means changing the way you think about a situation to be more positive and productive. For example, instead of thinking, "I'm going to fail," you might think, "I'm going to work hard and do my best." This may seem like a small change, but it can make a big difference in how you feel about a situation.

Conclusion

Negative thinking is a normal part of life, but it can become excessive and lead to anxiety and depression if we're not careful. The good news is that there are things we can do to combat negative thinking patterns. By becoming aware of our thoughts, challenging them, and reframing them in a more positive light, we can take control of our mental health and live happier lives.