PSICÓLOGA ENSINA A COMBATER PENSAMENTOS NEGATIVOS | Lutz Podcast

Introduction

This tutorial aims to help you combat negative thoughts using psychological insights shared by Carina Pirró in the Lutz Podcast. By understanding the mechanisms behind negative thinking and applying practical strategies, you can improve your mental well-being and foster a more positive mindset.

Step 1: Identify Negative Thoughts

• Awareness: Pay attention to your thoughts throughout the day. Notice when negative thoughts arise.
• Journaling: Keep a journal to write down these thoughts. This helps in recognizing patterns and triggers.
• Challenge the Thoughts: Ask yourself:
  • Is this thought true?
  • What evidence do I have for or against it?
  • How would I advise a friend facing the same thought?

Step 2: Reframe Negative Thoughts

• Cognitive Restructuring: Replace negative thoughts with more balanced or positive ones.
  • For example, instead of thinking "I always fail," you might reframe it as, "I didn’t succeed this time, but I can learn from it."
• Use Positive Affirmations: Create and repeat affirmations that counter your negative thoughts.

Step 3: Practice Mindfulness

• Mindfulness Techniques: Engage in mindfulness practices to stay present and observe your thoughts without judgment.
• Breathing Exercises: Incorporate deep breathing or meditation into your routine to help calm your mind and reduce stress.

Step 4: Implement Behavioral Strategies

• Engage in Activities: Participate in activities that bring you joy or fulfillment. This can shift your focus from negative thoughts.
• Set Small Goals: Break tasks into manageable steps to create a sense of accomplishment and boost your mood.

Step 5: Seek Support

• Talk to Someone: Share your feelings with trusted friends or family. Sometimes, discussing your thoughts can provide new perspectives.
• Professional Help: Consider consulting a psychologist or therapist for guidance and support in managing negative thought patterns.

Conclusion

Combatting negative thoughts requires awareness, active reframing, mindfulness, and sometimes external support. By implementing these steps, you can take significant strides toward a more positive and resilient mindset. Begin by identifying your negative thoughts today, and take the first step towards change.