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10 Tips to Overcome Negative Thoughts: Positive Thinking Made Easy

“See the positive side, the potential, and make an effort.” ~Dalai Lama

Even though I’m a yoga teacher, I still find it’s easy to fall prey to negative thinking. Having negative thoughts play out like a movie can only bring you pain, something that I’ve experienced many times throughout my life.

Negative thoughts drain you of energy and keep you from being in the present moment. The more you give in to your negative thoughts, the stronger they become. I like the imagery of a small ball rolling along the ground, and as it rolls, it becomes bigger and faster.

That’s what one small negative thought can turn into: a huge, speeding ball of ugliness. On the contrary, a small positive thought can have the same effect blossoming into a beautiful outcome.

I’d like to share with you an example of how one small thought can turn into a very negative experience.

I have lived on my own for the last ten years. Obviously, during this time I’ve grown accustomed to living in a particular way; I have my routines with cooking, cleaning, and living happily in my place.

My boyfriend of two years, who I have had a long distance relationship with, will soon be moving here and we will be living together. Lately I’ve had negative thoughts of moving in with him knowing that my living routine will have to change and we will have to create a new routine together.

Unfortunately, I’ve already jumped into the future and have had thoughts that we will not be able to come up with a living arrangement that will make us both happy. In my mind I have seen myself already getting angry about our cooking and cleaning situation.

He came for a surprise visit this past weekend, and boy, was it a surprise for him. We had a miserable weekend together.

I did not enjoy his company because I was already angry with him, and he was confused and equally frustrated with me. What could have been a really fabulous weekend ended up being a painful and heavy weekend.

When we start to have negative thoughts, it’s hard to stop them. And it’s much easier said than done to shift your focus to positive thoughts. But it’s the only way, especially if you want to avoid going down a path that is painful and unnecessary.

Here are ten things I did to help overcome my negative thoughts that you can also try:

1. Meditate or do yoga.

One of the first things I did was head to a yoga class. It took my focus away from my thoughts and brought my attention to my breath. Yoga is also very relaxing, which helped ease my mind. Yoga helped me stay present to my experience so instead of jumping to what could happen, it brought me back to the now—the only moment, the most important moment.

2. Smile.

I didn’t do much of this during the weekend, so I literally had to bring myself in front of a mirror and force myself to smile. It really does help change your mood and relieve stress. I also felt lighter because it takes fewer muscles to smile than to frown.

3. Surround yourself with positive people.

I called a friend who I knew could give me constructive yet loving feedback. When you’re stuck in a negative spiral, talk to people who can put things into perspective and won’t feed your negative thinking.

4. Change the tone of your thoughts from negative to positive.

For example, instead of thinking, “We are going to have a hard time adjusting to our living situation,” think, “We will face some challenges in our living situation, but we will come up with solutions that we will both be happy with.”

5. Don’t play the victim. You create your life—take responsibility.

The way I was thinking and acting, you would think I was stuck. Even if our living situation becomes unbearable, there is always a way out. I will always have the choice to make change happen, if need be.

6. Help someone.

Take the focus away from you and do something nice for another person. I decided to make a tray of food and donate it to the Salvation Army. It took my mind off of things and I felt better for helping someone else.

7. Remember that no one is perfect and let yourself move forward.

It’s easy to dwell on your mistakes. I felt terrible that I acted this way and that I wasted our weekend. The only thing I can do now is learn from my mistakes and move forward. I definitely don’t want to have a weekend like that again.

8. Sing.

I don’t remember lyrics very well and it’s probably the reason that I don’t enjoy singing, but every time I do sing I always feel better. When we sing, we show our feelings and this provides an amazing stress relief.

9. List five things that you are grateful for right now.

Being grateful helps appreciate what you already have. Here’s my list: my cats, health, a six-week trip to Asia, a new yoga class that I’ll be teaching, and for my mom’s biopsy coming out clean.

10. Read positive quotes.

I like to place Post-It notes with positive quotes on my computer, fridge door, and mirror as reminders to stay positive. Also, I’d like to share with you a quote by an unknown author that was shared in a meditation class that I attended:

Watch your thoughts, they become words.
Watch your words, they become actions.
Watch your actions, they become habits.
Watch your habits, they become your character.
Watch your character, it becomes your destiny.

Happy positive thinking!

Photo by Nasir Nasrallah

About Michelle Uy

Michelle Uy is a Certified Yoga Teacher and Owner of LoveActionYoga. She is Co-Creator of the Eat Well Feel Well Program, a yoga and nutrition program, and she is also certified to teach Yoga Thrive, a therapeutic yoga program for cancer survivors. For more tips to live happier and healthier, check out That’s Fit.ca.

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Joan

Hi Michelle,

Thanks for your post. Perfect timing. I, too, had some negative thoughts/fears that consumed me and I was in a sour mood for a while. This was exactly what I needed to be reminded of. Thank you!

artpilgrim

Thank you for sharing your vulnerability and for the realistic ideas, which are “doable” and actually work.

sarah nean bruce

thanks for this excellent quote; i reposted the quote & your blog link on my blogsite & facebook!~sb

http://sarahneanbruce.wordpress.com/2010/06/14/
http://www.facebook.com/sarahneanbruceDOTcom

jarlforsman

Michelle, It sounds like you may have more going on than you realize. Some negative thoughts about your fear of harmoniously navigating a new routine together probably wouldn't cause a painful and miserable weekend. I would guess you have some repressed anger you are dealing with and these ten tips, although excellent to practice daily, seem like putting a band aid on a broken leg. Just a word of caution about the possibility of undermining your feelings and reframing your “miserable experience” with something easier to deal with than the truth. I did this myself for many years and while I radiated positivity, my self-esteem suffered and it showed up in the quality of my relationships because I wasn't acknowledging my real feelings. Going deeper is a harder and messier however, the dividend is huge: living authentically.

sandralee

I like the image of the small thought turning into a big ball of ugliness, which so well illustrates how negativity can get out of control. I appreciate your grounded realistic, approach. We all have these negative habits patterns and it takes the awareness and dedication you highlight to slowly erode them away, but it's doable. Thanks for the encouragement.

Hélène

Merci !

Shwetank

the quote at the end is translation of a 'shloka' in sanskrit.

Torietennant

Hey. Just stumbled across your article through Twitter. Those thoughts are so good to have. I also find writing all the negative thoughts down, so that you can put them out of your head. You don't have to bother about them then.

Is it okay if i post these on my blog? It is so useful to have these.

Thanks, torie.

[…] 10 Tips to Overcome Negative Thoughts: Positive Thinking Made Easy | tinybuddha.com […]

christina

Love this, thanks so much for posting. I needed to read this right now.
-Christina

Jessica Durivage

In the chaotic life I live, I find myself thinking negatively a lot more than what I would like to. I really believe this is going to help me on a daily basis, to keep my thoughts and attitude positive and up-beat. Thank you so much!

Jessica Durivage
http://www.skin2skincare.com
http://www.beautyatanyageisbeauty.com

Happiness

Thanks for the list. I love number 6, “help someone.” I'm not a religious person anymore, but I love to pray for people- including strangers. I imagine them smiling and happy as I intentionally feel good. It brings joy and a sense of purpose and according to some scientific data prayer and meditation on subjects can actually change the course of events, bringing those prayers into reality. I use a method explained by author Paul Pearsall's interpretation of Polynesian prayer; every joyful moment is a powerful prayer- so, do a dance, sing a song, and hold the prayer that joy will come to others and the world while you're feeling that infectious joy. Another thing I like to do is challenge the thoughts that are bringing me sadness. I describe this more on my “happy 4 free” article. Once again, thanks for the tips and sharing your story 🙂

[…] 10 Tips to Overcome Negative Thoughts: Positive Thinking Made Easy … […]

[…] 10 Ways to Overcome Negative Thoughts: Positive Thinking Made Easy […]

[…] 10 tips to overcome negative thoughts […]

[…] 10 Tips to Overcome Negative Thoughts: Positive Thinking Made Easy […]

[…] (from tinybuddha) […]

[…] you focus on the positive, it’s easier to move on because you’ll feel empowered and not victimized (by your ex, by […]

Whobnikole

so crucial. thank you for sharing 🙂

GOD

The opposite of light is dark , the coin has two sides , there’s both positive and negative , we need a balance of the two to achieve real enlightenment !!

as the old saying goes , plan for the worst , hope for the best and expect something in between

learn as i have to balance between both the plus and negatives and derive energy from both to develop real power and understanding

we must learn not to fear the dark it gives the light a place to shine just as death is a means to an end

without sadness and pain there would be nothing for us to compare the good things in life to

i get the shits at people who are so blind they have to focus on only positive things living in the optimistic realm , as to with someone who thoughts are only for the negative always pessimistic outlook

how many of us go around talking only of neutrality or common ground ? lets learn to face reality and deal with what is real

Who is rich? He that is content. Who is that? Nobody. Benjamin Franklin

[…] we stay positive and keep our eyes open, we will inevitably see opportunities in life. It’s the difference between […]

David Webb

It’s about using a little time for some meditation and while you are doing it think positively. Do this at the start of the day and you will set yourself up.

David.

[…] spiraling into negative thinking, seeing everything as a sign of doom and […]

[…] spiraling into negative thinking, seeing everything as a sign of doom and […]

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Anonymous

Believing and trusting that our Amazing Lord is bigger than all these circumstances and he’s in full control. Praying that He fills you with peace and that you will begin to really soak it in that theres no need for anxiety. Our God is so big! And He’s taken care of this.
http://www.positiveaffirmationslist.com/arch/cultivating-daily-positive-thoughts.php

[…] can escape the pursuits of tomorrow, the clinging of negative thoughts, the spiraling of worry that creates fear. We can escape negativity and embarrassment and get out […]

wang

Thankyou so much, i really needed to read this now..you made my day.

Ericksonian hypnosis

Such great and wonderful tips into staying happy and positive even when everything seems hopeless and merely impossible.

[…] that I was heading up a similar path to her, and this taught me to feel compassion for her. I have released all the negativity that I held towards her, and now I just hope that one day she can learn to love […]

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Scott

I really like number 6.  Needed that one right now.  Great article. 

[…] self-images are vulnerable. Once children begin to feel stupid about a school subject, the negative self-talk begins. It soon defeats their egos along with their will to […]

Missa0985

I thought you might like to hear the actual quote from Buddha that you mention in # 10 (since it’s so beautifully written)..

“The thought manifests as the wordThe word manifests as the deedThe deed develops into habitHabit hardens into characterSo watch the thought and its ways with careAnd let it spring out of loveBorn out of concern for all beingsAs the shadow follows the body as we think, so we become…”

Charlottecleveley

A great article, readers may also enjoy
Click Here!

Pavi Vibushnan

very nice thank u:-)

Melanie Stewart

Thanks, number 10 is a great idea… hope your living situation is going ok.

[…] days I find it easy to shift my thinking, and other days are more challenging. I am learning to be gentle with myself through all of it. I […]

Bavinash Pillay

Number 2 literally changes lives 😉 Thanks for this awesome site!!! I love the idea behind it and the lessons it teaches.

I’m running one too on positivty and how to manifest what you deserve at http://www.leaptofly.blogspot.com. 😀 check it out 🙂 and keep being positive!! 

[…] in any other content you must respect this copyright and leave links back to this website intact.We use our internal self-talk to reason, question and to keep us safe. If we have a problem to reaso…elf-talk, which can lead to higher levels of anxiety. So how then can we differentiate between […]

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Coconutpete

Great writing and tips Michelle. Thankyou for sharing this with us. Goodluck on your journey 🙂