What to do if you’re stuck in negativity?

What to do if you’re stuck in negativity?

Practice gratitude. Gratitude is a wonderful thing to practice. It’s easier said than done to focus on positivity and gratitude. Especially if you’re dealing with anxiety or depression. If you find yourself in the depths of despair, seek assistance immediately. There’s nothing wrong with seeing a therapist or speaking with a counselor. It’s the best thing for your mental health.

Acknowledge and Verbalize

How are you feeling right now? Is it irritation or anger? Disappointedness or frustration? Try to be as descriptive as possible. Get down and dirty; yes, it may hurt and it may be difficult, but it’s the first step in healing.

Identify the thoughts that are fueling your negative emotions.

Are they based on reality or are they exaggerated? What evidence do you have to support such thoughts? Simply identifying them is a huge step in managing them and combating their effects.

Try to reframe your thoughts.

This means looking at the same situation but thinking about it in a different way. For example, if you’re feeling anxious about an upcoming presentation, tell yourself “I’m nervous but that’s NORMAL. I’ve done this before and I’ll do just fine.” This type of self-talk can help to battle negative thoughts and emotions.

Practice some self-compassion.

This means being kind and understanding to yourself, even when you don’t feel like it. Cut yourself some slack! We all make mistakes and we all have bad days. Recognize that you are not perfect and that’s okay.

Focus on the good things in your life.

No, really. Write them down if you have to! What are you grateful for? Make a list and refer to it when you find yourself stuck in negativity. These things can be small or large, but they are important and worth focusing on.

When you’re feeling overwhelmed by negative thoughts and emotions, it’s tough to see the light at the end of the tunnel. But, with a bit of effort, you can get yourself unstuck and on the road to healing. Just remember to be patient with yourself, practice self-compassion, and focus on the good things in your life. It won’t be easy, but it will be worth it. And, if you need help, don’t be afraid to ask for it.

Once you’ve identified the feeling, you can start to work on discovering what caused them. Sometimes the answer is obvious. Other times, not so much. In either case, I encourage you to dig deep because often the obvious answer isn’t the real root cause. Yes, you may be mad at our spouse for running up the credit card bill, but if you dig deep, you may discover that there are some underlying core values that don’t align between the two of you. 

Once you’ve discovered the actual reason for your negative sentiments, you can get started working to fix them. What that looks like will depend on each scenario. The crucial takeaway is that it provides you with a concrete goal to work towards. You are no longer out of control or helpless. It’s something you may work with, and doing so can bring a great sense of satisfaction.

In addition, it allows you to distance yourself a little from the negative feelings. You may still be upset with your spouse, but it also gives you the space to remember everything you love about him or her. It gives you the space to act outside of the negativity and have a good relationship while you work things out. And sometimes, it may give you the mental space you need to realize that it is up to you to decide if you want to continue to dwell in the negativity or choose a route of forgiveness. You can’t change everything or everyone. Sometimes your path toward positivity is to acknowledge your negative feelings and then let them go. 

Of course, all of this is easier said than done. A journal may be a useful tool for you. When you’re stuck and can’t see any way forward, talk to a close friend or confidant. An outside view might provide a lot of clarity. Meditation can also help you find your way.

Last but not least, surround yourself with positivity. Get outside and enjoy nature. Spend some time helping others. And don’t forget to remind yourself regularly of everything you have to be grateful for. 

Why You Should Focus on Happiness

I’m going to share with you a little secret I discovered years ago that has helped me. What you concentrate on materializes. You are training your mind to be more optimistic when you practice thankfulness, and there are some physical consequences to doing so. You have direct control over the release of certain chemicals and neurotransmitters that influence how you feel, and happiness is one critical outcome.

When you think about it, it’s really no surprise that happy people live longer, healthier lives. Numerous studies have shown that those who are happier enjoy better physical health, mental well-being, and relationships. Conversely, those who are chronically unhappy are at an increased risk for disease and early death.

More Feel-Good Hormones 

Focusing on happiness and gratitude leads to the release of two “feel good” hormones – dopamine and serotonin.

These two neurotransmitters are responsible for those fuzzy warm feelings. Yes, there are other ways to get them like exercise and chocolate for example. But who wouldn’t want to increase these powerful antidepressants with something as simple as giving and receiving gratitude for example. This stresses the point that you are able to make your own happiness. And it’s not just a mental exercise.

Focusing on the good in life, making a conscious effort to be more thankful and cheerful, affects your hormones and neurotransmitters in your body and brain.

In short, practicing gratitude and the resulting feeling of happiness are a powerful strategy to beat depression and anxiety, often working better than prescription drugs – and without the nasty side effects. 

Fewer Stress Hormones 

When you’re frightened or anxious, your body releases stress hormones such as adrenaline, cortisol, and the like. That isn’t necessarily a bad thing. It helps you respond more quickly when you’re about to be hit by a vehicle and help you run faster when you need to escape from someone. However, it works against you and causes medical issues if it’s constantly turned on.

That’s where happiness comes in. It relaxes the body and turns off the stress hormones. In fact, one study showed that happiness was more effective in turning off the stress hormones than relaxation techniques.

Less anxiety, less cortisol, and a more relaxed body – it all sounds like a good thing to me!

Stress hormones can cause weight gain, sadness, and anxiety. They also have a detrimental effect on your heart. You already know you should do everything possible to decrease the tension that you’re feeling, but it turns out one of the most efficient strategies is to think positively. So choose joy and realize that you are extending yourself a great deal of good for your overall health by doing so.

And Finally…

We all know that a positive outlook on life is a good thing, but I hope you now see some of the very real and concrete benefits to happiness and gratitude. It’s not just a “nice to have,” it’s essential for your physical and emotional well-being. So make a commitment to yourself to be happier and more grateful.

So what’s the bottom line? When you are mindful of all of the things you are grateful for in your life then you can learn to appreciate all the good even in the midst of the bad and cultivate happiness. Stop waiting for the right person, the right circumstances. Don’t wait for happiness to find you. Be happy right now. At this moment. And use gratitude to help you get there.