How to Avoid Negative Thoughts and Distractions Malayalam II Be Positive II Emotional Diet

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.
There are a few techniques that can help you stop dwelling on negative thoughts and refocus your mind on something positive; it just takes a bit of distraction and a healthy dose of willpower.
Practice Mindfulness and Self-Awareness
Mindfulness has its roots in meditation. It is the practice of detaching yourself from your thoughts and emotions and viewing them as an outside observer. Practicing mindfulness can help you become more conscious of your thoughts and build greater self-awareness.
Mindfulness sets out to change your relationship to your thoughts.1 Try viewing your thoughts and feelings as objects floating past you that you can stop and observe or let pass you by.
Replace Negative Thoughts
One of the basic parts of a treatment plan involving cognitive behavioral therapy (CBT) is cognitive restructuring. This process helps you to identify and change negative thoughts into more helpful and adaptive responses.
Whether done in therapy or on your own, cognitive restructuring involves a step-by-step process whereby negative thoughts are identified, evaluated for accuracy, and then replaced.
Goldman suggests examining the evidence that either supports or contradicts the thought. Doing this can help you challenge negative thinking and explore alternatives that are more helpful and realistic.
Although it is difficult to think with this new style at first, over time and with practice, positive and rational thoughts will come more naturally. Cognitive restructuring can help you challenge your thoughts by taking you through steps including:
Asking yourself if the thought is realistic.
Think of what happened in the past in similar situations and evaluate if your thoughts are on course with what took place.
Actively challenge the thought and look for alternative explanations.
Think of what you'd gain versus what you'd lose by continuing to believe the thought.
Recognize if your thought is actually a result of a cognitive distortion, such as catastrophizing.
Consider what you'd tell a friend having the same thought.

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