Negative Thinking: How to Break the Cycle.

Are You On Repeat? How To Overcome Negative Thinking Patterns.

(Part 1)

by Jan Sargent

So. You know that pattern that you keep doing? You know. The one that is on repeat. That negative thinking pattern. It keeps on and on and on and it really isn’t any fun whatsoever. In fact, at times, it can be pretty miserable and exhausting. You want to change all that?

Good.

Let’s get started breaking that cycle.

Yeah. I know it’s not that kind of cycle but, still, you get my drift.

Negative thinking patterns: and their impact on our mental and emotional well-being.

So. Welcome to this blog.

In it, I shall be sharing my expertise on how to identify and challenge those negative thoughts, taking control of your thoughts and emotions. I’m going to be diving into the topic of negative thinking patterns and how they can impact our mental and emotional well-being.

As a personal coach and cognitive behavioural hypnotherapist, I very much understand that negative thinking patterns can be incredibly frustrating. These patterns can make you feel stuck in a cycle ?? of negative thoughts and emotions. But I’m here to tell you that there IS GOOD NEWS. That there is hope.

Oh yes, indeedy. There is HOPE!

When you learn how to identify and challenge negative thoughts, you can start to take control of your thoughts and emotions. And ultimately, you can improve your overall well-being.

Negative thinking patterns can manifest in different ways. They might manifest as constant worrying, rumination, self-criticism, and so forth. These negative thinking patterns can make you feel anxious, depressed, and even lead to physical symptoms such as fatigue and headaches. But with the right tools, you can overcome them and start living your best life. So, buckle up and let's get started!

In this article, I’m aiming to give you some tips and techniques to overcome negative thinking patterns.

I’ll be sharing various techniques and strategies that are effective in breaking the cycle ?? of negative thinking patterns. I’ll be exploring topics such as understanding negative thinking patterns. Identifying and tracking negative thoughts. Using effective strategies such as cognitive restructuring, self-hypnosis, mindfulness and meditation, and maintaining progress. I’ll also be discussing the importance of seeking professional help and resources for support.

And don’t worry. I know that overcoming negative thinking patterns can be a challenging journey for many people. But, with the right tools, you'll be on your way to a better mental and emotional well-being in the not too distant future. So, let's get started on this exciting journey together! I think you'll be surprised at the difference a little change in thinking can make in your life. No more waiting. Let’s get started and get you starting to take control of your thoughts today.

First off: Understanding Negative Thinking Patterns:

So, what are negative thinking patterns? And how do they form?

Do you sometimes feel that you are being weighed down by negative thoughts? Negative thinking patterns are a common issue that many people struggle with. You are very much not alone in that! These patterns refer to the way we think and perceive situations in a negative or unhelpful way.

They can be formed by a combination of past experiences, biases, and emotions, and can have a significant impact on our mental and emotional well-being. But, remember the good news? With the right tools and techniques people can break free of these negative thinking patterns and start to think positively.

So, how DO negative thinking patterns affect our mental and emotional well-being?

Have you ever felt anxious? Depressed? Low or lacking in self-esteem? If you have, it could be negative thinking patterns doing their unhelpful work. Once negative thinking patterns are established, these thinking patterns can have a significant impact on our mental and emotional well-being. They can lead to feelings of anxiety, depression, and low self-esteem, as well as influencing our behaviour and relationships with others.

But by being aware of your negative thinking patterns, you can take steps to try and change them and improve your overall well-being. That’s where Cognitive Behavioural therapy and hypnotherapy (and other psychotherapeutic therapies) come in. These therapies are effective ways to help people identify and change negative thinking patterns. They can help us to understand the connections between our thoughts, emotions, and behaviours. They help the us work towards replacing the negative patterns we experience with more positive and helpful ones.

Hhhmmm. OK. So how do our past experiences, biases, and emotions influence our thoughts?

Do you ever feel anxious or fearful when you are faced with certain situations? Or maybe you find yourself thinking ‘discriminatory’ thoughts or behaviours towards certain groups of people.

One way that negative thinking patterns can form is through past experiences. It might be, for example, that someone had a negative experience in the past, so they may develop a pattern of thinking that similar situations will also be negative. This previous experience or experiences can lead to feelings of anxiety or fear when faced with similar situations in the future. I know this one myself.

When I was a child I had an unpleasant (to my 10 year old way of thinking anyway) experience of public speaking. I had to read out a piece of work in front of the entire junior school and teachers (over 400 people…) and made a few fluffs. The Head was not a sympathetic person and gave one of his infamous and terrifying ‘looks’. And in front of 400+ people. As a 10 year old I felt humiliated at this.

Consequently, I avoided speaking in public for at least three decades (not great is it…!). Then, my business life meant that I had to stand up in front of small groups of people and give small speeches and presentations very regularly. So, I sought out the help of a hypnotherapist. Before that help, old me would have done anything to avoid public speaking. New me, did it. I wouldn’t say I loved it, but I did do it. Lots. Anyway. Enough rambling.

Another way that negative thinking patterns can form is through biases. For example, if someone has a bias towards a particular group of people (I don’t know. Why is it some people seem to dislike people with red hair, for example? What is that all about? That’s a bias.), they may develop a pattern of thinking that all people in that group are bad or negative. This can lead to discriminatory thoughts and behaviours. Such as, all red heads are quick to temper and should be avoided or just simply teased (and worse) for having a rarer colour of hair.

Emotions can also play a role in the formation of negative thinking patterns. Perhaps, if someone is feeling sad or depressed, for example, they may develop a pattern of thinking that everything in their life is negative. Or that they aren’t good enough. This negative thinking pattern can lead to feelings of hopelessness and helplessness.

In essence, negative thinking patterns refers to the way that we think and perceive situations in a negative or unhelpful way. They can be developed by a combination of past experiences, biases, and emotions. And they can have a significant impact upon our mental and emotional well-being. With the help of a professional, you can learn to identify and change these patterns to improve your emotional and mental well-being.

How You Can Identify and Track Negative Thinking Patterns:

Here are a few ways you can identify any negative thinking patterns.

Firstly, identifying and tracking negative thinking patterns is an important step in changing them. And, it is easier than you might think. Negative thinking patterns can be subtle and hard to recognize. But, when we train ourselves to have a little awareness, it's possible to identify them. Here are a few techniques that can help:

1. Pay attention to your thoughts: Start by paying attention to the thoughts that pop into your head throughout the day. Notice if they are positive or negative. If they are negative, try to identify a pattern.

• Recognize negative thoughts as they happen: When a negative thought comes up, take a moment to recognize it. Don't try to push it away or ignore it. Instead, acknowledge it and try to understand where it's coming from.
• Keep a journal : Tracking your negative thoughts in a journal can be helpful. Write down the thought, when it happened, and what triggered it. Over time, you'll start to see patterns emerge.
• Look for common themes in your thoughts: It might be, for example, that you find yourself frequently thinking about things that you can't control or things that haven't happened yet. This could be a sign of a negative thinking pattern we know as ‘worrying’.
• Be mindful of your emotions: Negative thoughts can often lead to negative emotions such as anxiety, depression, and low self-esteem. If you find yourself frequently experiencing these emotions, it's worth taking a closer look at your thoughts to see if they are contributing to them.

Why is it important to track negative thoughts in a journal ?

Often we can feel tired and weighed down by negative thoughts and not knowing how we can change them. Tracking your thoughts in a journal can be particularly helpful to you because it allows you to see the frequency of any particular thoughts. You can begin to see if there are any patterns to your thoughts. This can help you to recognise and triggers for negative thinking such as certain situations or certain people.

Once you've identified a negative thinking pattern, it's important to challenge it. ‘Challenging’ means questioning the evidence for the negative thought and looking at alternative perspectives of the situation or person etc. For example, if you find yourself thinking "I'll never be able to finish this project," ask yourself what evidence there is to support this thought. Is it REALLY true that you can't finish the project or are there things you can do to make it more manageable?

It's also important to replace negative thoughts with positive ones. This can be done by identifying a more balanced or realistic thought that can serve as a replacement. For example, if you find yourself thinking "I'll never be able to finish this project," a more balanced thought might be "I may have some challenges with this project, but I have the skills and resources to overcome them."

Tracking your thoughts in a journal can be a powerful tool in taking control of your thoughts and, ultimately, improving your mental and emotional well-being. So, what about making a start on tracking your thoughts today? Simply grab a notebook and pen and start tracking your thoughts.

How can I recognise negative thinking patterns?

A few classic examples of negative thinking patterns:

1. Catastrophizing: This is when you assume the worst possible outcome will happen. For example, ‘I'll never be able to finish this project, it's too hard.’
2. Black and White Thinking: This is when you see things in only two extremes, good or bad. For example, ‘I'm either going to pass this test or fail’.
3. Personalisation: This is when you take responsibility for things that are not your fault. For example, ‘It's my fault that my team didn't win the game’.

Do you recognise any that may apply to you? It is good to remember that recognising negative thinking patterns is the first step in changing them! So, yay, if you do recognise any, that’s great first step. Well done you.

It’s important to remember that negative thinking patterns are common. No, it is not just you!

It is not impossible for someone to help themselves and to use these (and other) techniques to improve their emotional and mental being without the support of a professional. It is likely to be pretty hard to do but not impossible. But it may be more effective to seek the help of a professional.

With the help of a professional, you can learn to identify and change these patterns to improve your mental and emotional well-being. Cognitive Behavioural therapy and hypnotherapy are effective ways to help people identify and change negative thinking patterns. These therapies can help individuals understand the connections between their thoughts, emotions, and behaviours and work towards replacing negative patterns with more positive and helpful ones.

Cognitive Restructuring:

Ummm. I’m not sure what cognitive restructuring is and how it works?

Ok. Righty O. I’m glad you asked about this.

So what is cognitive restructuring? Well. It is a technique that can be used to help change negative thinking patterns. In essence, it is a process that helps to identify negative thoughts and then replace them with more positive and realistic thoughts. Is that a bit clearer?

It is a key technique used in cognitive behavioural therapy (CBT) and hypnotherapy.

Some questions to ask yourself when challenging negative thoughts.

As you know now, the first step in cognitive restructuring is to identify the negative thought or belief. And you can do that by keeping a journal/thought diary of your thoughts. Once you've identified the negative thought or belief, you can start to challenge it by asking yourself questions such as:

1. Is there evidence to support this thought? Really check out whether there is any evidence.
2. Is this thought based on facts or emotions? Are you thinking this thought based on your emotional reaction to something or is it, in fact, a fact and not emotionally based?
3. Is this thought helpful or harmful? Is this thought helpful or harmful to you?
4. Can I think of alternative perspectives on this situation? For example, try to imagine that you are thinking of this situation/person/event etc., through the eyes of a ‘hero/heroine’ of yours. Would they think of it I the same way as you?
5. Is there a more balanced or realistic way to think about this? If you find it difficult to look at it in a more balanced/realistic way, try again to look at this through the eyes of someone you deeply respect and think of as wise. For example, the Dalai Lama.

Asking these questions can help you gain a more objective perspective on the thought and can help you see it as less valid. This is a powerful tool in breaking that cycle ?? of negative thinking.?

How do I reframe negative thoughts?

Reframing the negative thought is the next step in the cognitive restructuring process. ‘Reframing’ means looking at the situation from a different perspective. If you can imagine this; it is like having a picture you know very well in one particular picture frame and then removing it from that frame and putting it in another totally different frame. The whole thing looks very different now even though you kinda know the picture well. It takes on quite a different look.

So, for example, instead of thinking ‘I'll never be able to finish this project,’ you could reframe the thought to I may have some challenges with this project, but I have the skills and resources to overcome them.’ Do you see how that works? Can you see how that is a different, and more positive way, of thinking about something?

Reframing negative thoughts can be a powerful way to change the way you think and feel about a situation. Reframing can help you see things in a more positive light and can help you feel more in control.

Cognitive restructuring is a powerful tool. It is important to remember that in using the tool, at the start, you are learning to become skilful in using it and that will take practice. As with all skills which are new to us, we need to work at them to get better and better at them. It's not something that will happen overnight. But if you make the effort and give yourself time, you can learn to identify and change negative thinking patterns and improve your mental health.

So that’s it for this week. I’ll post the Part 2 of this blog in a couple of weeks’ time to give you chance to look at how you can start to make changes to your life and implement some of the tools I’ve given you here. All the best with your efforts. I know you can do it. Make that start?and keep going. We'll chat again soon. In the meantime, take care and look after yourself.

So. I’d like to encourage you to START NOW.

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.

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 get in touch. I’m Jan Sargent and all my contacts are listed below and on the website www.fitmindhappyheartcoaching.com . Just give me a call and let’s get started.

[email protected]

or calling

?+44 (0)7770 904179

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!

[email protected]

or calling

?+44 (0)7770 904179

#masteringyourthinking #beingyourauthenticself #doingitthebestway

www.hypnotherapy-uk.com

www.hypnotherapy-somerset.com

www.hypnotherapy-lifecoach.com

?Fit Mind, Happy Heart? Coaching

Copyright ? 2020-2023 This document is the copyright of Fit Mind, Happy Heart? Coaching and Hypnotherapy and Jan Sargent. All rights reserved. No part of this work may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the copyright holder, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. You may not, except with our express written permission, distribute or commercially exploit the content. Nor may you transmit it or store it in any other website or other form of electronic retrieval system.

Disclaimer:

The information contained in this publication is for general information purposes only. The information is provided by Jan Sargent and Fit Mind, Happy Heart? Coaching and Hypnotherapy and while we endeavour to keep the information up to date and correct, we make no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the publication or the information, products, services, or related graphics contained in the publication for any purpose.

Any reliance you place on such information is therefore strictly at your own risk. In no event will we be liable for any loss or damage including without limitation, indirect or consequential loss or damage, or any loss or damage whatsoever arising from loss of data or profits arising out of, or in connection with, the use of this publication. Through this publication you may be able to link to other websites which are not under the control of Jan Sargent and Fit Mind, Happy Heart? Coaching and Hypnotherapy.

We have no control over the nature, content and availability of those sites. The inclusion of any links does not necessarily imply a recommendation or endorse the views expressed within them. Every effort is made to keep the publication up and running smoothly. However, Jan Sargent and Fit Mind, Happy Heart? Coaching and Hypnotherapy takes no responsibility for, and will not be liable for, the publication being temporarily unavailable due to technical issues beyond our control.

##zone

#hypnotherapy #hypnosis #clinical hypnotherapy #cognitive behavioural hypnotherapy #CBH #hypnotherapy for anxiety #hypnotherapy for depression #hypnotherapy for stress management #hypnotherapy for addiction #hypnotherapy for weight loss #hypnotherapy for insomnia #hypnotherapy for self-esteem #hypnotherapy for phobias #hypnotherapy for habits #hypnotherapy for pain management #hypnotherapy for performance improvement #hypnotherapy for relationship improvement #hypnotherapy for career development #hypnotherapy for personal growth #hypnotherapy for spiritual well-being #hypnotherapy for peak performance #hypnotherapy for mental wellness

#cognitive behavioural hypnotherapy for anxiety #cognitive behavioural hypnotherapy for depression #cognitive behavioural hypnotherapy for PTSD #cognitive behavioural hypnotherapy for phobias #cognitive behavioural hypnotherapy for weight loss #cognitive behavioural hypnotherapy for quitting smoking #cognitive behavioural hypnotherapy for stress management #cognitive behavioural hypnotherapy for insomnia #cognitive behavioural hypnotherapy for pain management #cognitive behavioural hypnotherapy for addiction #cognitive behavioural hypnotherapy for OCD #cognitive behavioural hypnotherapy for IBS #cognitive behavioural hypnotherapy for anger management #cognitive behavioural hypnotherapy for self-esteem

#cognitive behavioural hypnotherapy for public speaking anxiety #cognitive behavioural hypnotherapy for relationship issues #cognitive behavioural hypnotherapy for grief and loss #cognitive behavioural hypnotherapy for financial stress #cognitive behavioural hypnotherapy for self-compassion #cognitive behavioural hypnotherapy for sports performance #cognitive behavioural hypnotherapy for work-related stress #cognitive behavioural hypnotherapy for chronic pain #cognitive behavioural hypnotherapy for career development #cognitive behavioural hypnotherapy for procrastination #cognitive behavioural hypnotherapy for public speaking #cognitive behavioural hypnotherapy for social anxiety #cognitive behavioural hypnotherapy for self-esteem issues #cognitive behavioural hypnotherapy for emotional regulation"

#positive thinking exercises for stress #positive thinking techniques for anxiety #positive affirmations for self-esteem #positive thinking for students #positive thinking for depression #positive thinking for weight loss #positive thinking for success in business #positive thinking for self-improvement #positive thinking for better sleep #positive thinking for better relationships #positive thinking for better health #positive thinking for better work-life balance #positive thinking for better financial well-being #positive thinking for better mental health

#personal coaching for career development #life coaching for personal growth #executive coaching for leadership #personal development coaching services #professional personal coaching #personal mentoring for success #individual coaching for personal transformation #personal achievement coaching #personal success coaching for entrepreneurs #personal performance coaching for athletes #personal leadership coaching for managers #one -on-one coaching for personal accountability #personal effectiveness coaching for professionals #personal coaching for relationship improvement #personal coaching for stress management #personal coaching for work-life balance #personal coaching for goal setting and achieving #personal coaching for financial success #personal coaching for time management #personal coaching for overcoming limiting beliefs"

#uk #united kingdom #england #westcountry #somerset #dorset #devon #yeovil #somerton #langport #bath #exeter #taunton #bridgwater #martock #bruton #castlecary