A mindset is essentially an emotional response to normal daily activities. It is important for health and quality of life. [1] You may not be able to change your job, your family, where you live, or other major barriers that can lead to negative thinking. But you can approach the disappointments of a positive life by challenging negative thoughts and improving your outlook on life.

Challenging Negative Thoughts



Acknowledge your negative thoughts. Practical behavior therapy therapists believe that we have the ability to change our behavior by changing our attitudes. Thoughts are the catalyst that leads to behaviors. The first step in controlling your thoughts is awareness.



Keep a journal of thought. If you are having trouble recognizing your negative thoughts, consider keeping a mind journal. In this journal, write the way you see different things: yourself, your job or school, your parents, politics, the environment, and so on.

It will force you to pay attention to the critical voice in your head and listen to what it says.

Take a few minutes each day to remember the times you thought were negative.



Silence your inner critic by focusing on the positive. When you hear the voice in your head say something negative, pause and replace the negative for a positive one.

For example, if your mind keeps saying how much you hate your principal, you might say, "It's a hard job and he does what he can."



Keep a journal of gratitude. Record opportunities that occur in your life for which you are grateful. Announce them in a journal, letter, or other type of writing. Write down some of the things you are grateful for. Write in this journal several times per week.

Research shows that a journal of gratitude is more effective when the person writes about a handful of opportunities in depth, rather than a laundry list. Spend a few minutes relive and enjoy the moments you write. [2] The X Reliable Source Greater Magazine Journal published by the Greater Good Science Center of UC Berkeley, which uses scientific research to promote the happier Go lifestyle

The journal journal will help you remember the positive things in your life.



Practice a positive image. Think of yourself in successful scenarios with as much detail as possible. [3] Keep negative thoughts like "I can't do this" at bay. Instead, focus on how you can do something: "I can finish this project. I'm asking for a little help and I can do it."

As you strive to be confident in your activities and outlook, your potential for truly achieving your goals will increase.

Improving Your Outlook



Find the positive side of life's challenges. Keep moving forward and do not focus on how difficult life is. Think of the adventures you take in life because of these challenges. If things are straight and smooth, your life can be a bit uninteresting. Think of ways you have overcome challenges and become a better person because of them. [4]

For example, if you are angry that you were fired, think about how you were able to spend valuable time with your children.



Change your reactions to life failures. We often feel that we are surrounded by failures in life. Maybe you lost weight and got it back, or it rained at your neighborhood barbecue. When we fail through irritating events, we begin to notice and fail at minor things, such as not finding a parking lot or hitting all the red traffic lights. But if you change your reaction to these failures, you will not have a strong hold on you. [5]

Compare current failures with similar ones in the past. Will this failure affect a variation in the long run, or are you wasting your energy starting to work without it?

For example, let’s say you don’t enjoy making sandwiches for a job. Put some goodness in it, arranging the meat with colored vegetables. Think of something good to say to the customer. Ask the manager if there is anything else you can control about the environment, such as music.

If you hate traffic, plan ahead and listen to your favorite music in your car.

Take action to change the frustrating event. If you hate going to work, you can think of this way because you want to have a different career. Make a change to fix the situation.



Take time to relax. Often, we are enveloped in negativity because we are stressed, hurt, frustrated or angry. When we allow ourselves to relax and come back, we find space to solve problems with a positive attitude. Make time every day for yourself to do something relaxing, whether it’s reading a book, watching your favorite TV show, or talking to a friend on the phone.

Try meditation or yoga, or spend a few minutes breathing.



Do the tasks you are good at. Disappointment and negativity often occur because we feel a lack of effectiveness, or a lack of success for our efforts. A productive response is to do something you are good at. When you feel good about your abilities, your mindset will improve in a positive direction. Learn how often you do your favorite activities.

For example, if you like knitting, take a break and work on a knitting project. You will get positive energy from this activity because you will see your progress. This positive energy will influence how you feel about other projects.



Avoid media that causes negative thinking. Research shows that negative thinking is supported by the media with negative comparisons. [6] If you notice being in the media that you feel is negative, one strategy is to avoid the media. If you find yourself frequently comparing yourself to a specific model or athlete, avoid magazines, shows, or games that feature them.

Even temporary exposure to media depicting perfect images has been shown to negatively impact self-confidence and self-image. [7] X Research Sources Turner, S., Hamilton, H., Jacobs, M., Angood, L., & Hovde Dwyer, D. (1997). The influence of fashion magazines on the body image satisfaction of college women: An exploration review. Adolescence, 32 (127), 603-614.



Try humor. Having fun and humor can boost your mood and increase your positive reaction to things and people. [8]

Attend a comedy show, watch comedy on television, or read a book of jokes. This will help to create a sense of humor associated with being playful and positive. [9] The X source of Project Research, Rene T. "A psycho-linguistic approach to the study of playful adults: A replication and extension of humorous interactions. The Journal of Psychology: Interdisciplinary and Applied.

Interacting with Others



Surround yourself with positive people. If a friend is negative, his or her negativity may have a tendency to fall for you. For example, if this person is constantly talking negatively about your school, you can start thinking negatively as well. This is because it is all you are focused on. If you think about the positive aspects of your school, you will start to see more clearly. [10]

Build a network of people approaching life with positivity. Spend less time with those below you.



Be positive with other people. Sometimes the feeling of negativeness pervades and affects all of our interactions. Negativity can make people unwilling to spend time with you, adding to a cycle of feeling negative. One way to break this cycle and develop a positive mindset is to practice social support. Expanding positive feedback to others will help you develop a positive mental attitude.

For example, you can help someone be good to themselves by recognizing him and pointing out a positive one. [11] X Research Sources Lind, Annemette Bondo; Risoer, Mette Bech; Nielsen, Klaus; Delmar, Charlotte; Christensen, Morten Bondo; Lomborg, Kirsten. "Existing recognition wants: A qualitative study of the daily concern for people with somatoform disease." Journal of Psychosomatic Research. Vol.76 (2), Feb 2014, pp. 99-104. Praise him for how much he sings, for example.

Being nice to others is associated with positive family, health and career outcomes, [12] X Research Source Jensen-Campbell, Lauri A; Knack, Jennifer M; Gomez, Haylie L. "The psychology of beautiful people." Social and Psychological Psychology of Psychology. Vol.4 (11), Nov 2010, pp. 1042-1056. which will help in developing your positive mental attitude.

Show interest and pride in others. When you interact with others, you can help them feel positive. This will, in turn, increase your own positive mindset. Increase positive thinking in others by showing interest and boosting the pride you feel. [13]

When you are with a friend, take the time to talk about what is new to him or her. Keep the conversation to yourself and focus on listening to him.

Remember if you help others. Write down ways you have helped other people and contributed to their well-being. It seems a bit generous or self-serving. But research shows this type of behavior can help you feel that you are making a difference by staying positive. [14]

Join a social group. Believing in a social group can help reduce negative thinking. Religious affiliation can, for many, be cultivated by a positive attitude. [15]

Having a Healthy Living

Get enough sleep. It’s easier to handle life’s frustrations and stay positive when you’re not running empty. Your body needs rest to recover, which will help your mind function more productively and positively. Aim to get 7-8 hours of sleep per night. [16]

If you have trouble sleeping at night, try to salivate the lights a little before going to bed. Turn off all screens (computer, TV, telephone) for 30 minutes before going to bed. This will help your mind settle down to sleep.

Eat well. Feed your body with good fuel that will help you maintain a positive attitude. Avoid processed and fried foods. Eat lots of nutritious foods, such as fruits, vegetables, protein and whole grains.

Eat foods rich in vitamins known for their mood-boosting properties. These include selenium, such as grains, beans, seafood and lean meats; omega-3 fatty acids, such as fatty fish and walnuts; and folate, such as green vegetables and legumes. [17] X Research resources

Drink plenty of water. Negative moods are linked to dehydration. Make sure you get enough water throughout the day. Aim for 72 ounces of fluid (for women) or 104 ounces of fluids (for men). [18]

Some of your daily fluid intake occurs through the foods you eat. It is a good idea to shoot about 8 eight ounces cups of water daily.

Exercise regularly. As you exercise, your body releases endorphins, which are chemicals that are linked to positive emotions. Regular exercise can prevent fatigue, depression, and other ailments. [19]

Take at least 20-30 minutes of exercise three times a week.

What should I do if I think too much about past bad experiences?

If you have experienced abuse, neglect, or even witnessed a tragic event, I suggest you seek the advice of a counselor who specializes in anxiety disorders or PTSD. Even if you do not have an anxiety disorder, a counselor can help manage your thoughts and responses.

How can I stop feeling nostalgic?

Nostalgia is an interesting mix of longing and a pleasant memory. Nostalgia is a completely normal experience and I will not focus too much on your memories.

What can I do if I know someone who is considering suicide?

Remind them: suicide is a permanent solution to a temporary problem. No matter how dark and rude it is, the world will be open. The sun rises and sets everything up evenly. Sometimes people need to be reminded that life is a challenge, and that some are easy challenges, and some are more difficult. Take the example of survivors of difficult situations, such as Nelson Mandela or Ghandi. They found inner peace, inner strength, and faith. Encourage your friend to talk to a mental health professional.