4 Steps to Change Negative Thinking

Do you often find yourself stuck in your own head, caught in endless spirals of negative thinking? You know what I'm talking about....that voice that just won't talking...especially when you are trying to fall asleep or MEDITATE!

walking on beach

The good news is that you can re-train your mind and free yourself from the burden of negative self-talk. Here are 4 steps to change the way you think and react to a situation:

1. Identify the trigger - the who, what, when, where of WHY this negative thinking is occurring. Who was with me? What happened? When did I start to think this spiral of negative thoughts? Where was I - sometimes an environment (like the house you grew up in!) can be a big trigger.

2. Identify your Go To response - this is your auto-pilot reaction. "What an idiot!" "Oh no, what did I do?" etc, etc...we all have them.

3. Identify your emotional response - how STRONG it is in relation to this circumstance. Does it fit? If the situation a 3 on a scale of 1-10 with 10 being on fire and you are going straight to 10?

4. Re-Calibrate your response - take three deep breaths in and out through your nose. Deep into your belly. Feel you belly expand...let it all hang out. Then put yourself back into this moment and figure out what level of response you should actually be having.

Then forgive yourself, because you are just learning! Listen to my Just Breathe with Eileen Fein podcast episode 8, "How to Give Forgiveness" and learn to give it to yourself first.