Breaking the Cycle: How to Overcome Negative Thinking Patterns.
Jan Sargent
??Transforming Lives | Executive & Personal Coach | Certified Cognitive Behavioural Hypnotherapist | Mindset Mastery for a Fit Mind, Happy Heart?
Are You On Repeat? How To Overcome Negative Thinking Patterns. (Pt 2)
by Jan Sargent.
Negative thinking patterns. So. How are you getting on? Did you try any of the tips and hints that I left you with last time? Do you remember I spoke about Cognitive Restructuring? And how that can help to uncover and identify negative thinking patterns? Have you tried journalling?
You did? Great! Well done you. It's so important to take those first steps towards improved mental and emotional well-being.
Self-Hypnosis:
Self-hypnosis: Errrr…..I’m not sure what that is, exactly. How it can be used to overcome negative thinking patterns?
Self-hypnosis is a technique that can be used to overcome negative thinking patterns. It's hypnosis that you can do on your own, without the help of a hypnotherapist. Hypnosis (and self-hypnosis) is a special way of using various naturally occurring psychological and physiological states. It involves getting yourself to place of focused attention where you focus upon your internal experience rather than being distracted by things going on all around you.
It’s kinda similar to the focused attention you're in when you are so deeply focussing on, say, a film or programme on TV, that you don’t hear your partner asking you if you’d like a cup of tea! Or when you are so absorbed in a hobby or other activity that you absolutely love that you don’t notice the time passing.
Positive visualizations and affirmations can help to reinforce positive thoughts and beliefs.
Being in hypnosis (and self-hypnosis), is an increased ability to respond to positive suggestions, usually accompanied simply by relaxed attention to the ideas being suggested. Hypnotic suggestion is a means of experiencing certain helpful ideas at a level profound enough to directly influence our emotions and behaviour. Psychological and emotional problems can often be seen as the result of negative thinking. Hypnotherapy and hypnosis aim to encourage ("suggest") positive ideas which lead to improvement.
During self-hypnosis, you can use positive visualisations and affirmations to reinforce positive thoughts and beliefs. So you could, for example, visualise yourself succeeding in a task or achieving a goal, while repeating an affirmation such as ‘I am capable and confident’. This can help to counteract negative thoughts and beliefs and can help to change the way you think and feel about a situation.
Self-hypnosis is a really powerful tool that is able to help you to take control of your thoughts. It’s an effective way to overcome negative thinking and improve your mental and emotional health. It's important to note that self-hypnosis is not a magic solution. It will take time and effort to see results. But with practice, you can learn to use self-hypnosis to overcome negative thinking patterns.
Mindfulness and Meditation
I’ve heard of mindfulness and meditation but I’m not entirely sure what they are…
I’m pretty sure you will have heard of mindfulness and meditation. Many people will have. It’s often mentioned in magazines and on social media. But that doesn’t mean we know what they are.
So. Here goes. Mindfulness and meditation are practices that can be helpful in managing negative thoughts.
·???????Mindfulness is the act of being present and fully engaged in the current moment, without judgment.
·???????Meditation is a practice that can help to increase mindfulness by focusing the mind on a specific object or activity, such as the breath.
What are the benefits of mindfulness and meditation in managing negative thinking patterns?
When practiced regularly mindfulness and meditation can be powerful tools in our mental and emotional well-being tool box. They help us to be fully engaged in what we are doing and not letting our mind wander off and focus repeatedly on the past (rumination) or future (anxiety). They help to reduce the impact of negative thoughts by breaking the cycle ?? of negative thinking. Negative thoughts can lead to negative emotions which can then lead to even more negative thoughts. All very exhausting and debilitating.
When you are mindful and present you are less likely to get caught up in a spiral of negative thoughts and emotions. There are different kinds of meditations. For example, you might like guided meditations, or you might prefer to sit in silence. Whatever works for you. Mindfulness and meditation can help us to interrupt that cycle ?? of negative thinking. They help us to acquire a better sense of perspective and give us a break from negative thinking.
They are simple practices that can be done anywhere and can be adapted to your needs and preferences. They’re a great way to grow inner peace and can help to reduce stress and anxiety. You could give them a try! You may be pleasantly surprised at how much more peaceful and present you feel in your day-to-day life. And wouldn’t that be good?
Here you go! A few mindfulness and meditation practices to help in breaking the cycle of negative thinking.
There are a huge number of mindfulness and meditation practices that can be helpful in breaking the cycle ?? of negative thinking. Absolutely loads. So, to get you started, here are a few examples:
·???????Body scan: This mindfulness practice involves focusing on each part of the body, starting at the feet and working your way up to the head. It can help to create a sense of relaxation and calm. Ahhhhhhh
·???????Mindful breathing: This meditation practice involves focusing on the breath. It can help to bring a sense of calm and focus to your inner self.
·???????Loving-kindness meditation: This meditation that involves focusing on sending love and kindness to yourself and others. Isn’t that nice ??. It helps to counteract negative thoughts and emotions.
Do remember that mindfulness and meditation are not magic solutions.
It will take time, effort and practice to start to achieve results. Be patient, and potentially with the guidance of a professional such as a hypnotherapist, you can learn to use these practices. By incorporating these practices in your daily routine, you can start to manage negative thoughts and improve your mental and emotional well-being.?
Keeping On With Your New Practices And Maintaining Your Progress:
Patience and Persistence: Two really important approaches to overcome negative thinking patterns.
Overcoming negative thinking patterns is a process that takes time and effort on your part. It won’t be a one off fix. As an example of this, no matter what those TV programmes tell you about people being ‘zapped’ by hypnosis and they emerge entirely reprogrammed, it is just not how it is. NO-ONE can ZAP you and you come out all sorted with no effort on your part....
People, including professional therapists and others, can help you but ultimately you have to take all your learning and put it into practice. Try to remember that progress may not always be linear. Setbacks may happen. But if you are willing, patient and persistent, you can indeed make lasting changes to your life.
Tips for maintaining progress and how to overcome setbacks.
One way for you to maintain progress is to continue to practice techniques such as cognitive restructuring, self-hypnosis, journalling and mindfulness and meditation. Consistently using these techniques will help you to reinforce positive thoughts and beliefs, and strengthen your ability to manage negative thoughts.
Another tactic for maintaining progress is to have a plan in place for when setbacks happen. Be kind and gentle with yourself. You could, for example, have a list of positive affirmations or a grounding exercise that you can use when negative thoughts start to take over. It's also helpful to remind yourself of the progress you've made and the positive changes that have occurred.
Have a positive and supportive group of people around you who like and care about you. Having a support system can make a really big difference to overcoming negative thinking patterns. And, you could seek out professional support from, for example, a cognitive behavioural therapist or hypnotherapist if needed.
Anything else you can do?
Well, you can remind yourself WHY you started your journey. It is really important to stay motivated to make those changes.
Notice those positive changes that occur. Celebrate the small wins and the progress you make. And you will make progress if you keep going! I often find that people forget where they started so they don’t notice the small changes and how far they are along the line to their goal. So just remind yourself of all those wins. However small. Start by keeping a diary of them all.
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Every. Single. One. Of. Them.
That way you’ll have documentary evidence of just how far you’ve come.
All this will help you to overcome any setbacks and continue in your progress towards mental and emotional good health.
Seeking professional help and resources for support.
You can, of course, seek professional help and resources for support. A therapist or hypnotherapist can provide guidance and support as you work through negative thinking patterns. It is often more beneficial to work through this with professional guidance and support than trying to do it on your own. A professional therapist or hypnotherapist can also help you to identify and change any underlying issues that may be contributing to your negative thoughts.
Overcoming negative thinking patterns takes time and effort and can be a daunting gig. Seeking professional support and guidance can make all the difference to your progress. A coach, therapist or hypnotherapist can provide you with that knowledgeable guidance and support as you work through negative thinking patterns and help you to identify and change any underlying issues that may be contributing to them. They can also provide valuable tools and strategies for maintaining progress and overcoming setbacks. With patience, perseverance and the right tools you can make lasting change and improve your mental and emotional well-being. So don’t be afraid to ask for help and support along your way.
Conclusion.
So, as you can now see, negative thinking patterns can have a significant impact on our mental and emotional well-being. I’ve highlighted the importance of being aware of and identifying and tracking negative thoughts. And I’ve also given some tips and tools for overcoming these negative thinking patterns. Such as: cognitive restructuring; self-hypnosis; mindfulness and meditation. These can be super helpful in taking control of and conquering those pesky negative thoughts!
I’ve also emphasised the importance of patience, persistence and seeking valuable professional help and resources to help you along your way. With the right tools, techniques and people to support you, it is possible to change these patterns of thinking and improve your overall well-being. There is indeed HOPE!
Don’t leave it any longer to take control of that negative thinking. It’s time to take charge of your thoughts and to start breaking free from negative thinking patterns. Give some of these tools and techniques a go. Start experimenting with them. Whether it’s mindfulness and meditation or cognitive restructuring or self-hypnosis or indeed seeking professional support.
Negative Thinking Patterns: Changes Start Now!!
So. Let’s Go. What are you waiting for? I’ll hold your hand through this if you’d like me to.
If you would like some help in ridding yourself of negative thinking patterns and developing the best mindset to achieve ‘a really good day’ then simply get in touch.
I’m Jan Sargent and you can reach me on [email protected] and on the website www.fitmindhappyheartcoaching.com . Just give me a call and let’s get started.
What do I do and how can I help You?
Are you ready to reach your full potential and create a Positive and Purposeful Life? With the help of Jan Sargent at Fit Mind, Happy Heart??Coaching and Hypnotherapy, you can do just that!
Using my core model; ‘The Three Pillars of a Positive and Purposeful Life’ (‘Mastering Your Thinking’, ‘Being your Authentic Self’ and ‘Doing it The Best Way’), I can help you unlock your limiting beliefs and discover your true core values.
I offer coaching, mentoring, therapeutic tools including hypnotherapy and my expertise as a confidante. All of these work together to help you understand yourself and the world around you and figure out what works best for you.
And just remember. Although I'm a personal coach and cognitive behavioural hypnotherapist based in the UK, Somerset (near Yeovil), the world is our lobster! With the wonders of modern technology I mostly work with clients online so distance is NOT a problem!
In fact, there are many benefits to YOU when we get to work together online.
No travelling time, fuel costs or car park fees to go to a physical consultancy room. You can work with me from the comfort of your own home, or an office space (obvs not an open plan office...) or indeed in your car if you're not in your normal location or on the move. Or maybe in the open air somewhere. The possibilities are endless. All you need is a good and stable internet connection; a space where we will be uninterrupted and privacy so you can talk freely.
So, don't wait any longer! Take the next step and contact me today to get started on your journey towards your Positive and Purposeful Life. Visit www.fitmindhappyheartcoaching.com or call one of the numbers listed below and I'll take it from there!
or calling
?+44 (0)7770 904179
?Fit Mind, Happy Heart? Coaching
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