The Power of Deliberate Thinking
I am not good enough, I do not have the skills, it is too complicated, there is no way it will work, I am too stressed, this always happens to me, we have all had these thoughts and we all get caught in negative thought patterns. We convince ourselves it is easier to expect the worst and plan for the next worst thing to happen, but really, we are caught in negative default thinking that prevents us from enjoying the present and embracing the positive things that are happening around us.
Negative default thinking is just as it sounds, automatic negative thought patterns that our minds immediately result to as a response. Deliberate thinking is actively interrupting our negative thought pattern to think of a positive response. Deliberate thinking breaks the cycle of negative default thinking and allows us to have a growth mindset, a mindset in which we believe in possibilities and do not blame ourselves for our mistakes or situations but view them as opportunities to grow and learn about ourselves.
When we hold on to the negatives, and reinforce our negative default thinking we are reliving events of the past or negative situations, and unable to move forward or stay present in the moment. Focusing on our anxieties, worries, and stressors can make us more worried, anxious, and stressed as we continue to busy our mind with the negatives.
What if we actively paired each negative thought we have with a positive response? What if instead of focusing on the one negative we reflect on the 5 positive things that happened to us today? What if we deliberately changed our mindset to respond in a positive way? What if we embrace gratitude and let go of the negatives? With increased positive thinking we can decrease health risks and increase our coping skills and psychological and physical well-being.
To increase positive thinking, we can identify areas of our life that increase our negative thinking, we can check-in with our thoughts throughout the day, live a healthy lifestyle, surround ourselves with positive people and practice deliberate thinking or positive self-talk (Mayo Clinic, 2020). COVID-19, politics, or the weather are everywhere we look, we are living them, watching them, and worrying about them. In the past year especially, I have fallen into negative default thinking. The negative thoughts and worries can appear as a never-ending movie that our minds are continually watching and without realizing, we have intensified the worries of the past year and made it harder on ourselves.
When we deliberately choose to counteract our negative thoughts with positive ones and remain grateful for the positive things in our lives, we are building a positive mindset and changing our perspective on the present. Instead of thinking I am not good enough, try I can learn and grow, instead of it is too hard, change it to I have the resources and support, instead of this always happens to me, change it to I am strong enough to overcome. Deliberate thinking is powerful, we are in control of what we think about. Please join me in taking back our positivity, we are good enough, we are capable, we are more than what our thoughts tell us.
Vanessa Groves