Part 4 of 5 - The Power of Affirmations

Welcome to part 4 of my 5 part series on the power of positive affirmations. In this series so far we have looked at What are Automatic Negative Thoughts?, affirmations and how to use them and mindfulness – what it is and how to achieve it. In this article we will be looking further into Automatic Negative Thoughts and some strategies on how to manage them.

As explained in part 1 of this series Automatic Negative Thoughts are those an

noying little thoughts that pop in to your head at seemingly random and inappropriate times cutting you down and preventing you from moving forward. However, once you start taking notice of these thoughts, your emotions, surrounding circumstances and your mindset, you will come to realise that these apparent random thoughts are anything but. A great deal of depression, anxiety and self confidence and self esteem issues have been linked to Automatic Negative Thoughts. The key to defeating negative thinking is an awareness of triggers, reasons behind the negative thought and challenging the negative thought. Can you imagine what your life would be like if instead of that negative monster on your shoulder you had your very own cheer squad?

This is where a “You Rock” list is so empowering. It is your own list of achievements – no matter how big or how small – here is an example of some of the things that may feature on a “You Rock” list:

• Got out of bed and dressed kids even though I felt completely defeated

• I’m still here and breathing

• I have moved half way around the world

• I have friends who value me

• I caught the train into the city by myself

• I attended a conference not knowing anyone else in the room

• I spoke in front of a room full of people

• I passed my first aid certificate

As you can see, some are big achievements and some are small the key is that they are all positive. This list is so important for when you have those automatic negative thoughts that try to drag you down and make you believe that you can’t achieve anything, that you are not worthy or that you don’t deserve it. Having this list either to hand or in your mind challenges those thoughts and sets you on the path of changing the behaviour of your thoughts.

Another key to challenging your automatic negative thoughts is self awareness. Being aware of your thoughts and understanding that you can have control over them can make a significant difference to your mindset.

I always recommend people start by writing down their automatic negative thoughts - either in a journal or in answer to questions such as those shown below.

What is the negative thought?

What is this thought in relation to?

What evidence is there to support this thought?

What evidence is there that contradicts this thought?

What might a friend say about this thought?

How can I positively reframe this thought?

Another thing to look out for is the use of exaggeration and all or nothing thinking in the language we use. Saying I always fail, I never get it right, I can’t do anything – can also encourage those automatic negative thoughts. Thinking about the language you use, restating a sentence using a more accurate descriptive can be quite empowering.

For example:

Instead of thinking

“I’m so rubbish at small talk, I never have anything to say”

try the thought

“I struggle with small talk, I need to be more prepared with questions and topics when I know I am going to be in a situation that requires me to do chit chat”.

Having a plan or a strategy in place can help to take the stress out of a situation.

I cannot stress enough the importance of getting to know and understanding your own mind. It is only then, once we have awareness, that we can start implementing changes to thought patterns that can lead you to being the person who you want to be.

A Maze In Life Counselling - Call 0491 154 588 or email amazeinlife@hotmail.com for an appointment.