E52: How to overcome your negative thoughts

When something's bothering you, you know that getting your mind off of it is easier said than done.   In fact, research shows that when people are instructed not to think about a specific topic, it makes it even harder to get that topic out of their minds. But rehashing negative thoughts over and over in your head, also known as rumination, can be unpleasant and counterproductive

Negative thinking can contribute to problems such as anxiety, depression, stress, and low self-esteem. The key to changing your negative thoughts is to understand how you think now

One of the first steps toward changing your negative thinking patterns is understanding exactly how you think. This involves identifying any cognitive distortions you may be experiencing, which can lead to negative thoughts.  Meaning the  (faulty or unhelpful ways of thinking) 

 Negative thinking patterns:

• Jumping to conclusions: 
• Catastrophizing
• Overgeneralization
• Labeling
• "Should" statements
• Emotional reasoning
• Personalization and blame

When negative thoughts and rumination sets in, there are ways to overcome or reduce them.

1. Pause, Stop and Shift
2. Keep Positive Company
3. Physically Throw Them Away
4. Explore Calming Techniques
5. Reframe Your Situation

Most of us spend a lot of time inside our own mind — worrying about the future, replaying events in the past, and generally focusing on the parts of our caregiver life that leave us dissatisfied. While common, negative or unwanted thoughts can prevent you from finding joy in the small things, distract you from focusing on what's important, and drain your energy. They can also make you feel anxious, stressed  and depressed.

The good news is that with dedicated practice, you can replace negative thinking patterns with thoughts that actually help. This can make a huge difference in your day-to-day happiness and comfort.

Find out your caregiver style by taking the Caregiver Cup Quiz.  This quiz will take less than 3 minutes but will give you tons and tons of valuable insights into your caregiver style, your behaviors, your tendencies and how your style impacts your caregiving and most importantly you and your well-being.