The Complexity of Negative Thoughts and Human Nature:
Have you ever been in a situation that led you into a never-ending spiral of thoughts? Do you often find yourself stuck in this spiral of negative thoughts? Is overthinking becoming your past habit? According to the Encyclopedia of Behavioral Medicine- Negative thoughts are cognitions about the self, others, or the world in general that are characterized by negative perceptions, expectations, and attributions and are associated with unpleasant emotions and adverse behavioral, physiological, and health outcomes. Have you ever wondered whether negative thoughts are good or bad, positive or negative, for your mental health? Humans are such complex creatures with their own complexities, either created by themselves or by nature. Our physiological and biological functioning, to top it off, is another greatest gift to us. Be it our nervous system, homeostasis, thirst, hunger, or our circadian rhythm. The human machine is an open energy system, constantly capturing, transforming, and transmitting energy. It is in a state of unstable dynamic moving equilibrium. Disequilibrium at one level tends to produce disequilibrium at other levels. Fostering good mental health and mental hygiene is one step towards maintaining this equilibrium.
The Role of the Amygdala and the Consequences of Hypervigilance:
Negative thoughts, stress, anxiety, and symptoms of depression are all the attempts of our brain, mind, and body to protect ourselves from situations that are perceived by us as dangerous, and it can be very subjective from person to person. There is an almond-shaped part of the brain called the amygdala responsible for the fight-or-flight response, which plays a major role in processing negative emotions and fear. While this response was evolutionarily essential for survival, in modern times, where perceived “threats” are often psychological rather than physical, this mechanism can become counterproductive. Constant hypervigilance keeps us in a heightened state of alertness, leading to burnout, fatigue, and chronic stress. These negative thoughts are used by individuals as coping strategies to protect themselves from the situation they find dangerous, but we don’t realize that this is doing more harm to their mental hygiene and mental health than good.
Negative thoughts, while a natural response to perceived danger, can have a significant impact on your mental hygiene, mental health, and the workplace. The modern work environment often presents challenges that can trigger stress, fear, or self-doubt, leading to a cascade of negative thinking. Deadlines, interpersonal conflicts, performance evaluations, and the constant pressure to meet expectations can amplify these thoughts, making it difficult for individuals to reduce stress, focus, perform, and thrive. In the workplace, negative thoughts can manifest as self-criticism, fear of failure, or even imposter syndrome. According to reports by Mind Celebrations, 65% of people lose their focus and concentration because of digital devices, leading to a sense of guilt. When employees doubt their capabilities or fear judgment, they may avoid taking risks, shy away from leadership opportunities, or struggle with collaboration. This not only affects individual performance but can also disrupt team dynamics and overall organizational productivity. These negative thought patterns can hinder creativity, decision-making, and problem-solving abilities. We at Mind Celebrations believe in proactive mental health and curate Employee Assistance Programs (EAPs) services as per your needs. Take our mental health assessments now and understand your score.
*Link for all 3 assessments*
The ripple effects of negative thinking don’t stop with the individual; it has a spillover effect on the colleagues, the clients you interact with, and ultimately leads to a lack of satisfaction at work. When employees feel overwhelmed by negativity, it can lead to a toxic environment where trust, collaboration, and motivation are fractured. Fostering a culture that addresses the impact of negative thoughts can transform a workplace into a space of growth and resilience. To know more about how to build a resilient workforce read our blog- Employee Resilience and Corporate Wellness *link for the blog* We at Mind Celebrations help organizations accelerate business growth, increase productivity, and build cohesive teams with our Employee Assistance Program (EAP) services. reach us at reach@mindcelebrations.com.
How to get rid of negative thoughts?
To get rid of your negative thoughts must not be the goal, but to regulate and deal effectively with them is the ultimate goal. To do so, one needs to follow the following framework:
- Identify
- Challenge
- Reframe
- Practice
Let’s decode each factor one by one to understand negative thoughts effectively.
- Identify
The first step in addressing negative thoughts is to recognize and acknowledge them. Pay attention to your inner dialogue and notice patterns of negative thinking. Ask yourself, What am I thinking right now? Is this thought helpful or harmful? What triggered this thought? Once you reflect enough on this, it is time to acknowledge the thoughts; ignoring or choosing to unsee it is going to do no good; instead, accepting it and then working on reducing it helps us maintain mental hygiene and mental health. - Challenge
Once identified, challenge your negative thoughts. Often, these thoughts are based on our own assumptions, fears, or cognitive distortions. Ask yourself if there is any real-time fact to support the thought. Consider alternative perspectives and possibilities that can be true and less severe than your negative thoughts. Question whether the thought is realistic or exaggerated at a personal level; having awareness that these are negative thoughts and it is not the reality helps us stay more in the present moment. - Reframe
After challenging the negative thought, replace it with a more balanced or positive one. Reframing involves shifting your perspective to view the situation in a constructive way. For example, replace “I always fail at this” with “I may have struggled before, but I can learn and improve.” Turn “This is impossible” into “This is challenging, but I can take it step by step.” Reframing the negative thought helps us stay in touch with reality at the same time accepting our own assumptions and working on it. - Practice
Reframing negative thoughts is a skill that requires practice. Consistently apply these steps whenever negative thoughts arise. Over time, your brain will, on its own, start adopting a healthier perspective. Practice mindfulness to stay present and reduce stress and overthinking. Using affirmations about yourself in daily activities you find difficult to complete. Indulging in self-appreciation or gratitude exercises helps in stress reduction and negativity at the workplace and in personal life. Reflect on your progress to reinforce positive changes.
By identifying, challenging, reframing, and practicing, you can break the cycle of negative thinking and foster a more positive mindset leading to an effective mental hygiene and mental health. We at Mind Celebrations extensively work on building proactive mental health through our Employee Assistance Program (EAP) services curated with utmost care and research. To know more, get in touch with us at reach@mindcelebrations.com or visit us at www.mindcelebrations.com. Authors (Dr. Kanan Khatau and Gurdarshan Singh) are co-founders of Mind Celebrations—the first preventive mental healthcare initiative for organizations and employees.
FAQs:
- How to get rid of negative thoughts?
To get rid of your negative thoughts must not be the goal, but to regulate and deal effectively with them is the ultimate goal. To do so, one needs to follow the following framework:
- Identify
- Challenge
- Reframe
- Practice
- How do negative thoughts affect your work?
At the workplace, negative thoughts can manifest as self-criticism, fear of failure, or even imposter syndrome. According to reports by Mind Celebrations, 65% of people lose their focus and concentration because of digital devices, leading to a sense of guilt. When employees doubt their capabilities or fear judgment, they may avoid taking risks, shy away from leadership opportunities, or struggle with collaboration. This not only affects individual performance but can also disrupt team dynamics and overall organizational productivity. These negative thought patterns can hinder creativity, decision-making, and problem-solving abilities. We at Mind Celebrations believe in proactive mental health and curate Employee Assistance Programs (EAPs) services as per your needs. Take our mental health assessments now and understand your score.
- What part of the brain controls negative thoughts?
There is an almond-shaped part of the brain called the amygdala responsible for the fight-or-flight response, which plays a major role in processing negative emotions and fear. While this response was evolutionarily essential for survival, in modern times, where perceived “threats” are often psychological rather than physical, this mechanism can become counterproductive. Constant hypervigilance keeps us in a heightened state of alertness, leading to burnout, fatigue, and chronic stress. These negative thoughts are used by individuals as coping strategies to protect themselves from the situation they find dangerous, but we don’t realize that this is doing more harm to their mental hygiene and mental health than good.
- How to get rid of Negative thoughts?
By identifying, challenging, reframing, and practicing, you can break the cycle of negative thinking and foster a more positive mindset leading to an effective mental hygiene and mental health. We at Mind Celebrations extensively work on building proactive mental health through our Employee Assistance Program (EAP) services curated with utmost care and research. To know more, get in touch with us at reach@mindcelebrations.com or visit us at www.mindcelebrations.com.
- Why do negative thoughts come to mind?
These negative thoughts are used by individuals as coping strategies to protect themselves from the situation they find dangerous, but we don’t realize that this is doing more harm to their mental hygiene and mental health than good.
Keywords:
Negative Thoughts
Employee Assistance Program
EAP services
Mental hygiene and mental health
symptoms of depression
stress reduction
