Olumsuz Düşüncelere Dur Deyin | Psikolog İrem Oturaklıoğlu

Introduction

In this tutorial, we will explore effective strategies to stop negative thoughts and manage them in a healthy way, as discussed by psychologist İrem Oturaklıoğlu. Negative thinking can be overwhelming, but with the right tools and techniques, you can regain control and improve your mental well-being.

Step 1: Identify Negative Thoughts

• Awareness: Start by becoming aware of your negative thoughts. Pay attention to your internal dialogue throughout the day.
• Journaling: Keep a journal to note down instances when you experience negative thoughts. Write down what triggered them and how they made you feel.
• Patterns: Look for patterns in your thoughts. Are there specific situations or triggers that lead to negativity?

Step 2: Challenge Negative Thoughts

• Questioning: Ask yourself critical questions about your negative thoughts:
  • Is this thought based on facts or assumptions?
  • What evidence do I have to support this thought?
  • Would I say this to a friend?
• Reframing: Once you identify the thought's flaws, try to reframe it into a more positive or realistic perspective. For example, change "I always fail" to "I sometimes face challenges, but I can learn from them."

Step 3: Practice Mindfulness

• Mindfulness Techniques: Incorporate mindfulness exercises into your routine to help manage negative thoughts.
  • Breathing Exercises: Spend a few minutes focusing on your breath. Inhale deeply, hold for a moment, and exhale slowly.
  • Meditation: Try short guided meditations to increase your awareness of the present moment and reduce rumination.

Step 4: Engage in Positive Activities

• Physical Activity: Regular exercise can significantly improve your mood and combat negative thinking.
• Hobbies: Spend time on activities that bring you joy or relaxation, such as reading, painting, or gardening.
• Social Connections: Reach out to friends or loved ones. Sharing your feelings can help lessen their impact.

Step 5: Seek Professional Help

• Therapy: If negative thoughts persist and interfere with your daily life, consider seeking help from a mental health professional.
• Support Groups: Joining support groups can provide you with additional resources and a community of people facing similar challenges.

Conclusion

Managing negative thoughts is a continuous journey that requires practice and patience. By identifying, challenging, and reframing these thoughts, along with engaging in positive activities and seeking professional support when needed, you can cultivate a more positive mindset. Remember, the goal is progress, not perfection. Start implementing these strategies today for a healthier mental outlook.