It’s hard to find someone who isn’t weighed down by negative thoughts they’d love to be rid of once and for all. Painful memories, worst-case-scenario thinking, that inner voice that never stops making you feel guilty…
Modern psychology can help you push back against these intrusive thoughts without medication. AdmiGram.com shares a few simple habits that can help you see the world in a more positive light. All you need is a little patience and a willingness to follow these steps.
How to Permanently Get Rid of Negative Thoughts
The “Rule of Three”: Clearing Negativity from Your Mind
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This simple exercise helps you take control of negative emotions that come from other people. Every morning, write down on a piece of paper the worst things anyone close to you — or anyone whose opinion affects you — has ever said about you. It doesn’t matter who said it: an old teacher, an ex, an annoying boss.
What matters is what’s stuck with you. Keep it short — three sentences is enough. Read it, then write down why none of it is actually true. Afterward, throw the paper away. Over time, you’ll start to feel that the things people used to hurt you with are baseless and don’t deserve any more of your energy.
Smile at Yourself
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Every morning — right after you brush your teeth, for example — look in the mirror and give yourself a small smile. It might feel strange at first, especially if other people have spent years chipping away at your self-esteem. Just try to feel like the person you actually are. You’re not perfect, but you’re pretty great.
One of the biggest problems in modern life is that we don’t just struggle to love others — we struggle to accept ourselves. Smiling at your own reflection builds a kind of psychological shield, one that separates you from your past. It’s a lot harder for old or new negativity to get through that shield.
Daydream More
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It’s often said that our dreams are the cheapest form of pleasure there is. Make more room in your head for the good stuff. At the end of a hard day, spend a few minutes before bed daydreaming — but keep it realistic, something you’re genuinely looking forward to.
Maybe it’s an upcoming trip, a movie you’ve been wanting to watch, or a lazy Sunday. Picture exactly how you’ll spend that time. Skip the wilder stuff — parties, big nights out — and focus instead on things that are just for you, things that feel like freedom. This habit can help keep negative emotions at bay the next day.
Embrace Change and Try New Things
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Adding something new to your routine brings color into everyday life. The more you discover new sides of yourself, the stronger your sense of self becomes. Have you never been to an art exhibit? Have you never explored a part of your own city you don’t know well? Have you never baked brownies from scratch? There’s no shortage of reasons to try something new.
It’s these small, positive experiences that push anxious, intrusive thoughts to the back of your mind. Everyone has something new waiting to be discovered. You don’t have to create anything — you just have to be open to enjoying what’s already around you.
Accept the World as It Is
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As hard as it is to admit, sometimes we can’t change ourselves or the world around us. All we can do is accept things as they are — ideally through a rational, and where possible, positive lens. There’s something good to be found even in an old, annoying apartment, a tiring job, or in yourself. Try to train your focus there.
Instead of dwelling on a difficult boss or an annoying coworker, notice the nice view from your window. Instead of chasing the impossible dream of a bigger apartment, notice how a small flower you picked up after work brightens your kitchen. This is the hardest habit on this list — but nothing is impossible for you, right?
image on top: Thought Catalog / Unsplash
