Overcoming Negativity

How do I turn off the negative voices in my head to be the positive person I want to be? 

Turning off negative self-talk and fostering a positive mindset is a powerful step toward becoming the person you want to be. Here are some strategies to help you silence negative voices in your head and cultivate a more positive outlook: 

Practice self-awareness: 

Pay attention to your thoughts and identify negative patterns. Negative self-talk and negative habits often result from patterns in behavior; for example, going on an hour-long social media binge can often be a result of trying to avoid stress or a difficult task. Becoming aware of why you spend too much time on Instagram can help address how to reduce it. Creating awareness of thought and action can help focus on what needs to be done; the same goes for self-talk. By becoming aware of negative self-talk and self-sabotaging actions, you can start challenging and changing those thoughts and actions. 

Challenge negative thoughts: 

Question the validity of negative thoughts. Ask yourself if there's evidence supporting these thoughts or if they are based on assumptions. Challenge negative beliefs with positive and more realistic perspectives. The best way to dismantle these thoughts and self-beliefs is to take the time to ask what is causing them and why they would be valid. You can often point out flaws with this self-talk almost instantaneously, which can help overcome these negative emotions and change your view of yourself.

Cultivate positive affirmations:

Once you have acknowledged the flaws in your negative thoughts as well as minimized the behaviors that lead to them, you can replace them with positive affirmations that reflect the person you want to be. Repeat these affirmations regularly to reinforce positive beliefs about yourself and counteract negative self-talk. Negative self-talk will occur no matter how much better you get at turning it away. You will always have the power to view yourself in a positive light. These positive affirmations can start small; the phrase “I am enough” can be used as you start to combat the negative self-talk, as it often attacks what you are not or bigger flaws. This phrase can help get you back into the mindset of being able to achieve as the person you are now. 

Accept imperfections:

“I am enough” can become even more important as we embrace the idea that nobody is perfect and that it's okay to make mistakes, but no matter the flaws, I can do it. Learning from your experiences is vital to personal growth, but you must do so without being overly critical of yourself. Quite often, with negative self-talk, we exaggerate what has happened. If we make a mistake, we may say to ourselves something overly critical, like "idiot,” which is an exaggeration as everyone makes mistakes, no matter how obvious. All that we can do is look at it rationally and say to ourselves, ”That was a mistake; I will learn from it." We must address the problem and use it as an opportunity to grow. Instead of dwelling on problems, shift your focus to finding solutions. A solution-oriented mindset can help you overcome challenges and reduce the impact of negative thinking.

Create a positive environment:

Create an environment that encourages you to stay positive and uplifts you instead of building yourself up with negativity. This includes your physical space, the media you consume, and the people you choose to spend time with. Spend time with positive and supportive people. Surrounding yourself with individuals who uplift and encourage you can have a significant impact on your mindset.

Practice mindfulness and meditation:

Part of creating this positive environment is instilling positive habits into daily life. Engage in mindfulness practices and meditation to quiet your mind and bring your attention to the present moment. These practices can help reduce stress and negative thoughts. Find strategies and tools that help you feel centered. You are unique, so what works for some might not work for you. Try a variety of strategies to understand what works for you.

Limit comparisons:

Avoid comparing yourself to others, as this often leads to negative self-perceptions. This has only gotten worse with social media and the rise of extreme cases. We must recognize that everyone has their own journey; the point in our journey is different from others, which is why we shouldn't look down or up at anyone. To compare yourself to others is to take away from your journey. We can appreciate what others have achieved but must not lose sight of what we have achieved and what we will achieve in the future. Avoid lowering yourself or feeling self-pity instead when bringing yourself down compared to others. There are always two sides to the story. Just because we view someone as having what we want or a perfect life doesn’t mean this is the case. We all have flaws, and those you idolize will as well. Becoming aware of the trade-offs for success; their situation isn’t the same, their experiences aren’t the same, and their priorities are not the same. This is an opportunity to not only appreciate your situation but may in fact highlight where you may be going wrong and change your perspective on what your current behaviors are. Using this ‘idol’ as a comparison of action, not outcome, whether that is how you act, the amount of time you work, or the sacrifice you make. It is important that we live our own lives without questioning whether they fit the mold of others; this is the only way to make life worth living. I believe this to be the hardest on the list due to availability and our capacity for jealousy, which is why the next tip is so important.

Practice gratitude:

This is something that goes hand in hand with avoiding comparison with others and appreciating your own situation. Cultivate the habit of gratitude by regularly acknowledging and appreciating the positive aspects of your life. This can shift your focus away from negativity and foster a more optimistic outlook. The fastest way to do this is to celebrate small wins and acknowledge and celebrate your achievements, no matter how small. This reinforces a positive mindset and encourages continued effort. The wins can only be measured by the goals you set. Establish achievable and realistic goals for yourself. Break larger goals into smaller, more manageable steps. Celebrate your progress along the way to reinforce positive feelings.

Seek professional support:

If negative thoughts persist and significantly impact your well-being, consider seeking support from a mental health professional. They can provide guidance and strategies for managing negative self-talk. While awareness of mental health and the encouragement of those struggling to receive professional support have increased, it is up to each individual to make that decision and seek help when struggling. Seeking support shows strength and a willingness for improvement; if you feel it will benefit you, seek out this help. College students often have access to resources on campus to help; starting here is a great option.

Engage in Activities You Enjoy:

As a student athlete or anyone seeking excellence, it is vital that you take time to explore things outside of your focused area and participate in activities that bring you joy and a sense of accomplishment. Engaging in hobbies and passions can positively influence your overall mindset. This can be especially important for trying to enjoy the diverse experiences college has to offer. Branch out your friend groups to meet new and exciting people. These new experiences can bring new perspectives and teach you new things about yourself, which can’t be underestimated when trying to develop as a person. 

Changing negative self-talk is a gradual process that requires consistent effort and self-compassion. By incorporating these strategies into your daily life, you can shift towards a more positive and empowering mindset.