Research from the National Science Foundation found that an average person has about 12,000 to 60,000 thoughts per day. 80% of those thoughts were negative and 95% were repetitive thoughts, (Antanaityte N, Mind Matters 2017).
It is normal to have negative thoughts, but they can be damaging to one’s happiness and mental health. Understanding negative thoughts, examining their impact on one’s feelings and behaviours can be helpful.
What are negative thoughts?
As defined in Collins Dictionary. negative thoughts are unhelpful, depressing or harmful ideas or opinions about oneself, people, or the world in general.
Below are a few examples of negative thoughts
I can’t do anything right
I am not good enough
I am not strong enough
I am clumsy. I won’t get it right
I’ll always be lonely
I will never find the right partner
I’ll never get it right
I am stupid
No one cares
They didn’t invite me, they must hate me
No one loves me
I am a failure
Why was I born?
I am always late
They are staring at me; they must think I’m ugly
Causes of negative thoughts
Negative thoughts can spring from day-to-day challenges, these can ignite negative thoughts from past traumatic life events, leading to a cycle of negative thoughts. These challenges or past traumatic events include but are not limited to dropping one’s dinner in front of colleagues or peers, breaking an object, arriving late at work or at school, arguments with children or spouse, little or no likes on one’s social media posts. Poor health examinations, poor exam results, bullying, car accident, or loss.
Depending on one’s thinking style or the lenses through which one sees the world, a relatively small challenge can lead to a downward spiral of negative thoughts. Regardless of the size of the challenge causing negative thoughts, it can be helpful to take note of all negative thoughts. This can help to keep track on repetitive the negative thoughts, and their impact on one’s feelings. Taking note of these negative thoughts can also help to keep track on what works in finding more balanced or positive thoughts.
The impact of negative thoughts on happiness and mental wellbeing
It is worthy to note that some negative thoughts can help to get things done. For example, thinking of the consequences of a failure in a final exam or an assignment can push one to work harder to succeed. However, some negative thoughts can get in the way of normal daily functioning, they can cause tension, increase stress levels, they can lead to feelings of helplessness, physical and mental exhaustion. They can also lead to a downward spiral of depression, anxiety and other mental health difficulties.
Eckhart Tolle says that “the primary cause of unhappiness is never the situation, but the thoughts about it, be aware of the thoughts you are thinking”. Managing negative harmful, unhelpful, depressing negative thoughts is vital for one’s happiness and mental health. Below are some helpful ideas.
1. Journaling
2. Gratitude
3. Mindfulness
4. Professional help
Contact me today if you need support. I will walk you through some simple but effective steps in managing harmful negative thoughts.
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