1. Understanding Thought Awareness
You’re thinking negatively when you fear the future, put yourself down, criticize yourself for errors, doubt your abilities or expect failure. Negative thinking damages your confidence, harms your performance, and paralyses your mental skills.
A major problem with this is that negative thoughts tend to flit into our consciousness, do their damage and flit back out again, with their significance having barely been noticed. Since we do not challenge them, they can be completely incorrect and wrong. However, this does not diminish their harmful effect.
Thought Awareness is the process by which you observe your thoughts and become aware of what is going through your head. One way to become more aware of your thoughts is to observe your stream of consciousness as you think about a stressful situation. Do not suppress any thoughts: instead, just let them run their course while you watch them and write them down as they occur.
Another more general approach to Thought Awareness comes with logging stress in a stress diary. One of the benefits of using a Stress Diary is that, for one or two weeks, you log all of the unpleasant things in your life that cause you stress. This will include negative thoughts and anxieties and can also include difficult or unpleasant memories and situations that you perceive as negative.
By logging your negative thoughts for a reasonable period of time, you can quickly see patterns in your negative thinking. When you analyse your diary at the end of the period, you should be able to see the most common and most damaging thoughts. Tackle these as a priority. Thought awareness is the first step in the process of managing negative thoughts, as you can only manage thoughts that you’re aware of.
2. Developing Rational Thinking
The next step in dealing with negative thinking is to challenge the negative thoughts that you identified using the Thought Awareness technique. Look at every thought you wrote down and rationally challenge it. Ask yourself whether the thought is reasonable, and does it stand up to fair scrutiny? As an example, by analysing your stress diary you might identify that you have frequently had the following negative thoughts:
- Feelings of inadequacy.
- Worries that your performance in your job will not be good enough.
- An anxiety that things outside your control will undermine your efforts.
- Worries about other people’s reactions to your work.
Starting with these, you might challenge these negative thoughts in the ways shown:
- Feelings of inadequacy: Have you trained and educated yourself as well as you reasonably should to do the job? Do you have the experience and resources you need to do it? Have you planned, prepared and rehearsed appropriately? If you’ve done all of this, then you’ve done everything that you should sensibly do. If you’re still worried, are you setting yourself unattainably high standards for doing the job?
- Worries about performance: Do you have the training that a reasonable person would think is needed to do a good job? Have you planned appropriately? Do you have the information and resources that you need? Have you cleared the time you need, and cued up your support team appropriately? Have you prepared thoroughly? If you haven’t, then you need to do these things quickly. If you have, then you are well positioned to give the best performance that you can.
- Problems with issues outside your control: Have you conducted appropriate contingency planning? Have you thought through and managed all likely risks and contingencies appropriately? If so, you will be well prepared to handle potential problems.
- Worry about other people’s reactions: If you have put in good preparation, and you do the best you can, then that is all that you need to know. If you perform as well as you reasonably can, and you stay focused on the needs of your audience, then fair people are likely to respond well. If people are not fair, then this is something outside your control.
3. Positive Thinking Exercises
- Where you have used Rational Thinking to challenge incorrect negative thinking, it’s often useful to use rational, positive thoughts and affirmations to counter them. It’s also useful to look at the situation and see if there are any opportunities that are offered by it.
- Affirmations help you to build self-confidence. By basing your affirmations on the clear, rational assessments of facts that you made using Rational Thinking, you can undo the damage that negative thinking may have done to your self-confidence. Continuing the examples above, positive affirmations might be:
- Feelings of inadequacy: “I am well trained for this. I have the experience, the tools, and the resources that I need. I have thought-through and prepared for all possible issues. I can do a really good job.”
- Worries about performance: “I have researched and planned well for this, and I thoroughly understand the problem. I have the time, resources and help that I need. I am well prepared to do an excellent job.”
- Problems with issues outside your control: “We have thought about everything that might reasonably happen and have planned how we can handle all likely contingencies. Everyone is ready to help where necessary. We are very well placed to react flexibly and effectively to unusual events.”
- Worry about other people’s reaction: “I am well-prepared and am doing the best I can. Fair people will respect this. I will rise above any unfair criticism in a mature and professional way.”