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11 Step-by-step Guide to Dealing with Negative Thoughts in the Workplace

11 Step-by-step Guide to Dealing with Negative Thoughts in the Workplace

Bad days in the workplace are unavoidable, any working-class person will attest to this. They will tell you that it’s not all smiles and sunshine. This is true as a worker, especially when you have to deal with negative thoughts in your place of work.

Negative thoughts can easily become a vicious cycle, its aftermath leaves you feeling irritable and discouraged.  Hence, it is important that therapeutic services be instituted in the workplace.

There are many different types of therapies designed to help workers, but regarding negative thoughts, cognitive processing therapy, shortened to CPT is well suited as described by BetterHelp.com.

CPT guides Workers through the process of overhauling negative thoughts and replacing them with positive thoughts.

CPT is mostly used for treating post-traumatic stress disorder, or PTSD.  The goal of CPT is to change the beliefs and behaviors workers have about their trauma. CPT aids workers to conceptualize the problem and help them to reduce its negative effects.

We highly recommend CPT for workers that deal with negative thoughts in the workplace.

Steps to Dealing with Negative Thoughts in the Workplace

Moving forward, there are other stepsto dealing with negative thoughts in the workplace, They include:

1. Start with Yourself

Let’s Be honest: Most of the time, we find ourselves complaining a lot at work, perhaps the job takes up our time. The fact is, we are not going to change anyone else’s attitude unless we start with ours. The change begins with us. 

2. Visualization

Whenever you are confronted by a work problem that would elicit a negative response or thought. Take a moment to chill and imagine how you could respond positively.

3. Keeping a Gratitude Journal

Write down at least one thing you’re thankful for every day. This elicits mindfulness and positivity.

4. Consciously Find Things to Appreciate

Instead of dwelling on negative thoughts, consciously dwell on positive ones. One powerful way to do that is to speak (out loud if necessary) to what you appreciate. For instance, you could say; “I love the way I look today.”  

5. Focus on Gratitude

Gratitude is essential to a happy life. It is one of the keys to living a successful life. Recognize all of the good things going on around you, irrespective of how little it may seem. To help with this, keep a “Gratitude List” and refer to it daily. A focused, positive mind will attract what it is seeking overtime.

6. Choose to Be Positive

You don’t have to give in to negativity; there is always a choice to begin with. instead, choose to be positive and encourage yourself. Keep in mind that, you are who you say you are.

7. Ask Yourself Some Tough Questions That Draw out Positives

While performing your daily routine and duties in the workplace, it’s important to focus on the positives. To do this, ask questions, such as:

  • What went well this week?
  • What was my biggest win this week?
  • What do I love most about my work?

8. Speak to Someone About Problems Outside Work

It can give you the added support and sympathy, you might not get in a workplace. This prevents personal issues from affecting workplace performances. Studies have shown that workers perform better when they are focused and not weighed down by personal or workplace issues.

9. Focus on Creating Solutions

Don’t focus on everything wrong and negative about your outlook or actions in the workplace. It will only cause you to dig yourself deeper into depression.

Focus instead on creating solutions to the problems, this builds positive morale for yourself and your co-workers. 

10. Use Affirmations

When you wake up, open your eyes and feel gratitude for the new day. Write down daily affirmations: “I love the people I work with,” “I make positive contributions every day,” or “I am getting a raise today.” If a negative thought creeps in, think of the success you’ve had and the feeling that went with it. Positive thinking is a daily task, but worth it. 

11. Become Intentional About Your Attitude

Assuming a positive attitude is an intentional action that starts as soon as you wake up in the morning. Become aware when you are focusing on the negative and decide to focus on the positive instead. Your attitude is a choice. You attract what you focus on, so let go of that which does not serve your goals.

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