5 Expert-Approved Ways to Tackle Negative Thoughts

As mental health deterioration is on the rise, spreading awareness and seeking professional guidance is the need of the hour. The global pandemic hasn't changed things for the better either, building uncertainties, generating fear, and unfurling feelings of hopelessness amongst people across the globe. 

In such a scenario, can we say we aren't one bit surprised that 'therapy' is a google trending search? Sigh. While everybody experiences negative thoughts from time to time, it poses to be a serious threat to our mental health when we can no longer manage them. If not caught hold of at the right time, they may also go on to provoke more acute mental illnesses. So to step out of this engulfing, impending sense of doom, you must start from the very bottom, working your way towards the finish line.

"The complete well-being of a person comprises multiple aspects of their health, of which emotional health and well-being is crucial to lead a happy life, but is most often neglected," states Dr Anand. Emotionally healthy individuals are more capable of maintaining secure and well-balanced relationships, and are also better equipped to handle life's stresses. When life knocks you over, or throws unexpected surprises at you, it is your mental health that drives your resilience, pushing you to bounce back from these uncalled-for setbacks.

But while we desire that change take place overnight, it unfortunately doesn't happen that way. Repeated positive reinforcement and engagement in healthy behaviours over time, does the trick! Dr Rashi Anand expands on the simple steps one can take towards attaining a tranquil state of mind. 

Set Up Boundaries

"While compassion, gratitude, and the art of learning to 'give' are well-appreciated human virtues, one must know where to draw the line. While helping others in times of need arouses a feeling of inner-joy, we must realise that we can help others effectively only when we are able to help ourselves. In certain situations people tend to get so consumed in their own matters that they often overlook the emotional burden they put on another, so much so that it can become emotionally exhausting," states Dr Anand. It is important that we set boundaries and take some time to recuperate before helping another person. Think of it this way - aircraft passengers are repeatedly requested to put on their own oxygen masks before putting it on for others!

Engage in Activities That Help You Relax

Indulging in a hobby or any other activity that you enjoy is a great way to spend time with yourself. By doing so you can dedicate quality time towards your personal growth and well-being, outside of work hours. "Besides decreasing daily-life stresses and allowing you to distract yourself, this is a great way to express your creative juices and stall disturbing thoughts," says Dr Anand. "More importantly it helps keep boredom at bay, giving you the opportunity and platform to discover and express yourself creatively," she adds. 

Identify Your Personal Strengths

"For a human being to function optimally it is of the essence that they recognise and acknowledge their strengths and weaknesses. We often draw from our strengths and grow as people by rectifying our weaknesses. Therefore, it is important for us to identify our strengths and be instrumental in making use of them in times of dire need," advocates Dr Anand. You may also be able to identify multiple strengths that you posses while engaging in different activities and hobbies, as mentioned previously. 

Build a Ritual With Your Loved Ones

"A ritual is an activity that may serve as an anchor in tough times. It could be as simple as a cup of tea with a few of your close friends every Thursday or attending the Sunday mass at church together," says Dr Anand. Basically, take some time out from your busy life and do something with a group of people whom you love! This could be family members, friends, or anybody else you enjoy spending time with (could be a pet too). By doing so you will experience a sense of solace in having a support system that helps you navigate through difficult situations in life.

Vocalise Your Emotions in a Calm and Polite Manner

Feelings, be it good or bad, can get the best of us. Therefore, just as the title suggests, it is crucial that we voice our feelings in a polite and calm fashion. Remember, you don't want to emotionally over-burden someone else while attempting to unburden yourself. By conveying to your loved ones the things that worry you, they become more aware of what you might be going through. Dr Anand states, "Being polite and calm in your demeanor, even while telling someone about the worst of something, gives off a positive impression and can help in reaching a solution faster than getting angry and/or emotional." Writing what you want to say to someone also works well in getting things across in a precise manner.