I’ve recently led a series of two Eastern Area Institute of Water events with a company called Laughology. I’ve written three blog posts about what I learned at these wellbeing sessions, one on thinking about thinking, one on negative thinking and one on effective feedback. Search for Laughology in the search box to find the other blog posts in the series.
Why avoid negative thinking?
When people are nervous, they can have a maladaptive response. They can fight, flight, flock and freeze.
Here are some examples of a particular fear people might be trying to avoid and how they act to avoid this fear.
- I don’t want to look ignorant- Not ask questions
- I’m not incompetent- Not admit mistakes/weaknesses
- That would be too intrusive- Not offer new ideas
- I don’t want to be seen as negative-Not critique the status quo
Instead of these types of responses, you want to create a sense of psychological safety with your team.
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| Laughology, 2021 |
Essentially, negative thinking can create negative behaviour. And you feel bad along the way. So, how do you break the cycle? Here are 5 tips on how to reframe your negative thinking.
Method 1 Shifting focus
To challenge and reframe your anxious thoughts, first notice them, then name them, then neutralise them.
One thing that really helps is to shift your focus onto things you can control. Rather than being concerned with things you can’t change (e.g. a global pandemic), change your focus onto something you can do (e.g. going for more walks than when you worked in the office). You feel better if you can control things, do things and make progress.
If you change the way you look at things, the things you look at change.
Method 2 Change language
Reframing your problem with different words can really change how you-and others-see it. It could make your problem seem more manageable to yourself.
Here's a great example, below.
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| Laughology, 2021 |
To start your day with the right mindset, here are some tips.
- Start with three deep breaths (approx. four seconds in and eight seconds on the exhale)
- Think of something you’re grateful for
- Set your intention for how you’re going to take on the day
- Power pose and ground yourself
Method 4 Trick your way to positivity
The neurotransmitters involved in happiness are: dopamine, oxytocin, serotonin and endorphins. Trick your way to happiness with these quick tips!
- Procrastination can sometimes be caused by low dopamine. To overcome this, write a short to do list, tick something off, then celebrate.
- We release oxytocin when we’re stressed. To reduce this, get help, give help or cuddle!
- Serotonin makes you happy and also helps you sleep. To boost serotonin, close your eyes and visualise something that went really well.
- To increase endorphins, laugh or exercise.
Method 5 Be kind to yourself
Finally, remember to show yourself some kindness. When in a situation, think about what advice you would give your friends in the same situation. You are often nicer to other people than to yourself.
