how negative thinking harms your body and how to overcome It
In our modern, fast-paced world, a problem that is rarely discussed is negative thinking. Whether it is about self-doubt, fear of failure, or overthinking the worst possible scenario, this negativity that has enveloped our society closes a vicious circle that affects not only our mental health but also our overall state of health. Let us examine how these thoughts affect your body and mind and what steps you can take to break this vicious circle of negative thoughts.
How Negative Thinking Affects the Body
Negative thoughts activate the body’s stress response, which, when prolonged, can lead to serious consequences for physical health. Here is how it manifests:
-
Increased Stress and Cortisol Levels
Negative thoughts trigger the “fight or flight” response, during which the body releases stress hormones such as cortisol. Although this reaction is useful for short periods of time, exposure to chronic stress can lead to a number of health problems such as high blood pressure, heart diseases, and weight gain.
Impact: Constant exposure to high levels of cortisol weakens the immune system, making the body more susceptible to infections and chronic diseases such as diabetes.
2.Muscle Tension and Pain
Have you ever felt tension in your shoulders or stiffness in your neck when you are worried? Negative thinking can lead to chronic muscle tension, which causes pain and discomfort.
Impact: If such tension persists for long periods of time, it can lead to headaches, migraines, or chronic back pain.
3.Digestive Problems
The brain and the stomach are closely connected through the so-called “brain-gut axis.” Negative emotions can disrupt this connection and cause digestive problems.
Impact: Anxiety can contribute to irritable bowel syndrome (IBS), which often manifests with bloating and stomach cramps.
4. Weakened Immune System
Our mental well-being influences our immune system. When we face chronic stress, our body has difficulty coping even with trivial infections.
Impact: Research shows that people with constant anxious thoughts are more susceptible to colds and other illnesses compared to those who maintain a positive attitude.
Psychological Consequences of Negative Thinking
Negative thinking does not only harm the body—it creates a feedback loop that further deteriorates our mental health.
-
Increased Anxiety and Depression: Constant negative thoughts can fuel feelings of hopelessness and lead to serious mental health issues.
-
Reduced Cognitive Function: Chronic stress and negativity have been proven to impair memory, concentration, and the ability to make decisions.
-
Low Self-Esteem: Self-critical thoughts can damage self-confidence and worsen our self-esteem.
How to Overcome Negative Thinking
Dealing with negative thinking and anxiety is a challenging task, but with the right techniques and perseverance it is entirely possible. Here are a few practical steps to achieve a more positive way of thinking:
-
Practice Mindfulness and Meditation
Mindfulness means dedicating yourself completely to the present moment without judging the events around you. Meditation, on the other hand, helps to calm and relax the body and mind.
How to Start:
Set aside 10 minutes a day for meditation. Try to focus solely on your breathing, for every breath that you inhale and exhale.
Writing down negative thoughts and marking them as such helps in dealing with them.
Why It Works:
Mindfulness interrupts the habit of obsessing over negative thoughts and reduces their emotional impact.
2.Challenge Negative Thoughts
Negativity often involves distorted representations of events or the so-called “cognitive distortions” as one thinks of the worst-case scenario—catastrophizing. Learning to recognize these tendencies in yourself and others is key.
How to Start:
Keep a journal of your thoughts, where you record your negative thoughts.
Ask yourself: “Is this thought based on facts or on assumptions?”
Replace irrational thoughts with more realistic ones.
Why It Works:
Challenging your thoughts helps you see situations from a different angle and reduce overthinking.
3.Practice Gratitude
Gratitude is one of the simplest yet most effective ways to change negative thought patterns. Directing your thoughts toward their more positive aspects reduces the intensity of their negative form—the positive outweighs the negative (unlike in mathematics).
How to Start:
Write down three things you are grateful for every day.
Reflect on these positive experiences, no matter how small they may seem.
Why It Works:
Research shows that gratitude improves mental state, reduces symptoms of depression, and increases the overall sense of happiness.
4.Limit Exposure to Negative Influences
Negative environments, people, or even media content can reinforce negative thought patterns. The popular saying “you are the company you keep” holds full force in these cases.
How to Start:
Identify the factors that trigger negative thoughts (for example, social networks, toxic friendships, or stressful activities).
Set boundaries, such as limiting time on social networks or surrounding yourself with supportive people.
Why It Works:
Creating a positive environment reinforces healthier thought patterns.
5.Physical Activity and Exercise
Regular exercise not only improves physical health but also boosts mood by releasing endorphins—one of the “happiness hormones.”
How to Start:
Aim for at least 30 minutes of physical activity on as many days of the week as possible.
Choose an activity that brings you the most enjoyment and one that you can stick with for a long time—whether it is a walk, yoga, or weight training.
Why It Works:
Exercise reduces stress, improves mood, and increases resistance to negative thinking.
Final Thoughts: Take Control Over Your Mind
Negative thoughts are often a challenge in our everyday life, but this does not mean that we must allow them to consume us. With small, consistent changes in our lives, we can remain positive and improve both our mental and physical health. It is important to remember that difficult moments in our daily lives are normal and should not define how we live. With ample patience and targeted activities against anxiety and negative thoughts, we can live our lives in happiness and peace.
Източници:
Feldman, G., Greeson, J., & Senville, J. (2010). Differential effects of mindful breathing, progressive muscle relaxation, and loving-kindness meditation on decentering and negative reactions to repetitive thoughts.. Behaviour research and therapy, 48 10, 1002-11 . https://doi.org/10.1016/j.brat.2010.06.006.
Heckendorf, H., Lehr, D., Ebert, D., & Freund, H. (2019). Efficacy of an internet and app-based gratitude intervention in reducing repetitive negative thinking and mechanisms of change in the intervention's effect on anxiety and depression: Results from a randomized controlled trial.. Behaviour research and therapy, 119, 103415 . https://doi.org/10.1016/j.brat.2019.103415.
Schlosser, M., Jones, R., Demnitz-King, H., & Marchant, N. (2018). Meditation experience is associated with lower levels of repetitive negative thinking: The key role of self-compassion. Current Psychology, 41, 3144 - 3155. https://doi.org/10.1007/s12144-020-00839-5.
Cheng, S., Cheng, Y., & Xu, X. (2016). Effects of mindfulness-based stress reduction on anxiety, depression and immune function in patients with gastric cancer. Chinese Journal of Modern Nursing, 22, 2975-2979. https://doi.org/10.3760/CMA.J.ISSN.1674-2907.2016.21.004.
Comments
Мелек Хюсеинова
1 month agoМелек Хюсеинова
1 month ago
Малките, но последователни стъпки към по-позитивен начин на мислене могат да имат огромно влияние върху нашето благополучие. Важно е да си даваме време, да приемаме предизвикателствата като възможност за растеж.