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Stop negative self-talk - Coggle Diagram

- - - - لا يعني التفكير الإيجابي أنك تبقي رأسك في الرمال وتتجاهل المواقف الأقل متعة في الحياة. التفكير الإيجابي يعني فقط أنك تتعامل مع الكراهية بطريقة أكثر إيجابية وإنتاجية. تعتقد أن الأفضل سيحدث وليس الأسوأ.
      - يبدأ التفكير الإيجابي غالبًا بالحديث الذاتي. الحديث الذاتي هو التدفق اللامتناهي للأفكار غير المعلنة التي تدور في رأسك. يمكن أن تكون هذه الأفكار التلقائية إيجابية أو سلبية. يأتي بعض حديثك الذاتي من المنطق والعقل. قد ينشأ الحديث الذاتي الآخر عن المفاهيم الخاطئة التي تخلقها بسبب نقص المعلومات.
      - إذا كانت الأفكار التي تدور في رأسك سلبية في الغالب ، فمن المرجح أن تكون نظرتك للحياة متشائمة. إذا كانت أفكارك إيجابية في الغالب ، فأنت على الأرجح متفائل - شخص يمارس التفكير الإيجابي.
  - - - Filtering. You magnify the negative aspects of a situation and filter out all of the positive ones. For example, you had a great day at work. You completed your tasks ahead of time and were complimented for doing a speedy and thorough job. That evening, you focus only on your plan to do even more tasks and forget about the compliments you received.
      - Personalizing. When something bad occurs, you automatically blame yourself. For example, you hear that an evening out with friends is canceled, and you assume that the change in plans is because no one wanted to be around you.
      - Catastrophizing. You automatically anticipate the worst. The drive-through coffee shop gets your order wrong and you automatically think that the rest of your day will be a disaster.
      - Polarizing. You see things only as either good or bad. There is no middle ground. You feel that you have to be perfect or you're a total failure.
  - - - Identify areas to change. If you want to become more optimistic and engage in more positive thinking, first identify areas of your life that you usually think negatively about, whether it's work, your daily commute or a relationship. You can start small by focusing on one area to approach in a more positive way.
      - Check yourself. Periodically during the day, stop and evaluate what you're thinking. If you find that your thoughts are mainly negative, try to find a way to put a positive spin on them.
      - Be open to humor. Give yourself permission to smile or laugh, especially during difficult times. Seek humor in everyday happenings. When you can laugh at life, you feel less stressed.
      - Follow a healthy lifestyle. Aim to exercise for about 30 minutes on most days of the week. You can also break it up into 10-minute chunks of time during the day. Exercise can positively affect mood and reduce stress. Follow a healthy diet to fuel your mind and body. And learn techniques to manage stress.
      - Surround yourself with positive people. Make sure those in your life are positive, supportive people you can depend on to give helpful advice and feedback. Negative people may increase your stress level and make you doubt your ability to manage stress in healthy ways.
      - Practice positive self-talk. Start by following one simple rule: Don't say anything to yourself that you wouldn't say to anyone else. Be gentle and encouraging with yourself. If a negative thought enters your mind, evaluate it rationally and respond with affirmations of what is good about you. Think about things you're thankful for in your life.
    - - If you tend to have a negative outlook, don't expect to become an optimist overnight. But with practice, eventually your self-talk will contain less self-criticism and more self-acceptance. You may also become less critical of the world around you.
        When your state of mind is generally optimistic, you're better able to handle everyday stress in a more constructive way. That ability may contribute to the widely observed health benefits of positive thinking.