Negatives thoughts are often unrealistic thoughts about a situation, yourself, or future events. These can overwhelm your positive thoughts and change your view of yourself. If you don't catch these negative thoughts, you won't be able to use healthy coping skills. Having a negative view of yourself can lead to depression.  For example, you might be sad because you were just broken up with. After a break up, most people have some negative thoughts like, "I wasn't a good partner," or "I'll always be alone." If you start believing these negative thoughts, your actions will start supporting them. For example, you may stop going on dates because you think you'll always be alone. Think of the concerns you have underneath the negative thoughts. For example, if you think you'll always be alone, your underlying concerns might be related to lack of self-confidence when meeting new people. While becoming aware of your feelings may not be comfortable, it is important to understand what's creating your negative thoughts.  You might try making a thought record by writing down an event that you wish happened differently or that you could have handled better. Track any feelings of sadness or events surrounding the feeling.  For example, your initial negative thought might be, "I'm a loser since I can't get a date." The underlying cause of this thought might be that you're feeling sad about the breakup and you feel alone since you had plans to go on a date. Simply ask yourself if the thought is the truth. This will lead you to realize that most thoughts are not true, but are just reactions. You might also ask yourself the following questions to challenge and let go of negative thoughts:  Why do you think the thought is true? What facts support it? "I don't even know how to ask someone out on a date. I'm out of practice." What are your reactions to the negative thoughts (actions, feelings, and other emotions)? "I'm scared to ask someone to go on a date with me." How would not having that thought change your actions or behaviors? "I shouldn't be so scared. I should could try asking someone out when I'm ready." You're allowed to be sad so don't try to bottle up your feelings. Accepting your emotions is the first step in letting your sadness out. You're sad for a reason and it's important to acknowledge that sadness and pain. This way, you can begin the journey of letting it go. If you're struggling to respect your feelings, try writing down or saying aloud:  “ I am sad when………………………. And that is okay.” “ I am allowed to be sad about…….” Often family and friends try to comfort you and mean well by saying that the sadness will pass or there's some good in the situation. Even when they have the best intention, this can put minimize your legitimate feeling of sadness. Tell them that you know they mean well, but that you feel sad and need time to be sad. For example, if you were just broken up with and your friend tells you that now you have lots of free time, you can tell your friend that you need time to process your emotions.
تعرف على الأفكار السلبية. اكتشف سبب الأفكار السلبية. تحدَّ الأفكار السلبية ودعها للماضي. احترم مشاعرك. لا تدع أحدًا يهون من مشاعرك.