5 Useful Strategies When You’re A Prisoner Of Constant Negative Thoughts
I’ve been very honest on this blog about my struggles with mental health. A huge part of my struggle is being stuck in a never-ending spiral of constant negative thoughts. I often feel I am a prisoner of these negative thoughts and that I’ll never escape.
When I started writing, my main goal was honesty. Yes, some of the things I say may make me sound insane, but if it makes someone else feel less alone, it’s worth it.
My Negative Thoughts
Here’s a flavour of the thoughts that regularly run through my head.
- I feel like sh*t
- I want to go home – regardless of what I’m doing and even if I’m at home
- Thoughts about being stabbed in different ways by different people
- Would it be the worst thing if I died?
- Why am I so f*cked up?
- Why am I so unhappy?
- Why am I so f*cking useless!?
- I’m too tired to exist right now
Pretty weird, right? I hate feeling this way, but I find it so hard to stop. That said, I have recently come to the conclusion that I won’t be able to fix anything wrong in my life until I stop these thoughts.
What Am I Going To Do?
The first thing I did was research the problem. Negative thoughts are a well-known phenomenon, so I investigated possible fixes. I doubt I’m the only one struggling, and I decided to share what I found out in case it helps other people in need.
Strategy One: Gratitude
I know, it might seem odd or even a bit woo-woo. However, focusing on what we are grateful for can demonstrate how much good there is in our lives. In essence, we begin to replace negative with positive. Many sources recommend writing three to five things you’re grateful for at the end of each day. I’m going to try this.
Strategy Two: Interrupt The Thoughts
The experts suggest a range of ways to do this. Some suggest you say STOP loudly to yourself every time you catch yourself thinking negative thoughts. Others suggest keeping an elastic band around your wrist and snapping it whenever you notice the negative thoughts spiral. Literally snapping yourself out of it!
Strategy 3: Distract Yourself
I’m going to use this as a follow-up to strategy two. Once I’ve said stop, either out loud or in my head, the experts suggest I do something to distract myself, so the negative thoughts don’t return. Possible distractions include reading a book, doing crafts, repeating a mantra, exercising or meditation.
I am not crafty at all, so I may go back to computer games. I get completely lost in the story when I find a really absorbing one. I’m going to Look into current games and see what fits the bill.
I am also trying to meditate at the moment. It doesn’t stop the negative thoughts, but it keeps my mind from racing, particularly when I’m trying to get to sleep. My negative thoughts are always worse when I’m tired, so it’s a good thing.
Strategy 4: Reframe The Thoughts
The idea here is to challenge negative thoughts, which are almost always inaccurate. However, I already do this, and even when I challenge them, it doesn’t stop more coming or make me feel better. Depending on the thoughts you’re having, though, it might work for you.
Strategy 5: Soothe Yourself
Sometimes the way to deal with negative thoughts is just to let them be. Feel what you’re feeling without judgement. Be kind to yourself while it’s happening, and practice self-care. I find a cup of tea, and a biscuit helps (hey, I’m British!), baths, a chat with my sister, a hug from my husband, and naps are all good too.
I’m trying to be realistic. I won’t be able to stop the thoughts dead straight away. So, occasionally I might need to leave them alone and focus on taking care of myself until they pass.
That’s All, Folks
You now know my current strategy to break out of the cycle of negative thoughts. I may write a follow-up article in a few months to let you all know how I got on. In the meantime, feel free to share your own tips in the comments. If you’re struggling too, please know that you’re not alone, and it will get better. Take care xx
