How Effective is Imagery? Part 5
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How to Develop a More Positive Mindset Audio
How can a consultant or coach help us adjust our mindset for more positive outcomes? it is the half-full or half-empty glass kind of metaphor...
Negativity can discourage us:
- add to our stress,
- put a strain on our relationship,
- make us less productive, and
- reduce our overall happiness.
A positive mindset, on the other hand, has many benefits across our lives regarding our health, relationships, and careers.
But, how do you become more positive? Is it that simple? Take a moment to listen to this brief audio reminder:
Five steps to developing a more positive mindset:
1. Keep a thought journal
If you have a negative internal dialogue continually keeping you down, you need to take action to banish these thoughts. If you have difficulty identifying this negativity a simple first action can be keeping a thought journal. Write down a random sample of ideas in your mind about yourself, events, people around you, and other events that happen throughout your day.
Then analyze these thoughts by reviewing the journal every night and establishing your thought patterns towards a positive mindset.
Do specific events trigger your negative thoughts? Take note of these and the next time you face a triggering situation, review carefully how you are approaching it.
2. Banish negative self-talk
After keeping track of your thoughts for a week or two, you will notice how consuming your negative thoughts can be. The next step is to banish these all together. Next time you write down negative thoughts in your journal, rephrase the wording so that it becomes a neutral statement.
Example:
"Bob forgot to take out the trash again so I had to do it and it ruined my evening."
“Bob forgot to take out the trash. I did it. instead."
This step is a small but effective way to train yourself. Don’t do this exercise only on paper or in your journal. Begin to rephrase your negative thoughts into neutral phrases in your mind. The practice will become automatic and significantly reduces your anxiety.
3. See the positive side
To jump straight from negative into positive thoughts is a challenge and the reason why the neutral-thought stage is crucial. By banishing negative self-talk, you are in an excellent position to see different, genuine positivity in situations.
Refer back to your thought journal and examine again the negative thoughts you have had. For each negative view, can you transform it into at least one positive, upbeat equivalent?
For example, if you dislike a person because they speak poorly to you, think about how you are developing more resilience. What is the positive from that contrary position?
It can be hard to find benefits within challenging circumstances, but there is always a way to see something good.
As the Dalai Lama once said, “See the positive side, the potential, and make an effort.” Sometime, a lot of effort might be required, but it’s worth it!
4. Keep a gratitude journal
A gratitude journal is an incredible way to take stock of all of the beautiful things around you. Every evening you write down the sound, positive aspects of your day. In general, what are you grateful for and why?
Perhaps you are grateful to your friends for their support, for the warm bed where you sleep well, or for the great weather you had that day. Write down all the positives.
When I started a gratitude journal, I found my mind arguing with me and contradicting my positive statements. What I learned from exploring this is when I don't sleep well, the mind complains the next day without fail. Further research indicated that this is a typical pattern, but few people recognize the link between lack of sleep and mental angst or complaints.
5. Learn your sleep habits
This is a sure-fire way to re-ground you, make you gain perspective and make you realize how insignificant that particular trigger may be in the larger scheme of things. Context is essential, so keep shifting your mind towards the positive.
Stay grateful.
Final Conclusion
Practicing these four simple thoughts can help you transform how you perceive the world around you. Positive perception has the power to change your life, improving your attitudes and the ways that you respond to stress triggers.[Be patient and keep working at positivity, as it has so many benefits for your life, so make the most of it!
When It’s More Than Teen Angst: Differentiating Between Situational and Clinical Depression
"Teenagers are known for their angst and moodiness. You really can’t blame them with all that’s going on in their lives from physical changes and peer pressure to academic expectations and the formation of relationships." Tyler Jacobison (Twitter | Linkedin
Feeling moody and grouchy once in a while is normal. Trouble begins when these feelings become more intense, persisting for weeks, months or even longer. Teen depression is an uncomfortable reality in our society and it’s up to parents to support and help their affected teens.
Situational vs. Clinical Depression
You can help your child by first identifying the difference between situational and clinical depression, their causes and treatment methods.
Situational depression (also known as adjustment disorder) occurs in the aftermath of monumental or traumatic changes in an individual’s life. In teens, situational depression can be triggered by parents’ divorce, a breakup from a romantic relationship, death of a loved one, academic struggles or even moving to a new area. Keep in mind that situational depression is temporary and things should go back to normal once the stressors are removed or your teen learns to cope with them.
In the meantime though, their symptoms are very real and are similar to those of chronic depression. They include:
- Persistent feelings of sadness, anxiety, worthlessness or hopelessness.
- Changes in sleeping patterns –either difficulties in falling asleep or oversleeping.
- Changes in eating patterns, loss of appetite and weight changes.
- Loss of interest in hobbies, studies and life in general.
- Persistent lethargy and fatigue.
- Difficulties concentrating, making decisions or remembering tasks.
- Self-harming or suicide attempts.
Clinical depression, on the other hand, is more severe and is thought to be caused by a complex mix of brain chemical imbalances, genetic factors and social situations. It causes major long-term depressive symptoms that are pervasive enough to interfere with your teen’s daily life.
Different Treatment Approaches
The treatment your teen requires depends on the type of depression they have.
Managing Situational Depression
● Urge your teen to continue pursuing their hobbies and other leisure activities.
● Also, encourage them to eat a nutritionally well-balanced diet and get regular exercise to stimulate the production of dopamine to boost their mood.
● Joining a support group or talking out the situation with close friends and relatives can also help.
● If all else fails, seek the help of a trained psychotherapist.
Managing Clinical Depression
● Psychotherapy is a crucial part of helping your teen deal with clinical depression. Get feedback on their progress to ensure that the therapist you engage is the right fit.
● Appropriate medication in tandem with therapy will provide the best outcome for your teen. The medication might be for short or long-term use depending on the diagnosis.
● Hospitalization in a psychiatric facility might also be necessary especially if your teen is self-harming, suicidal or showing signs of delusion or psychosis.
With proper coaching, parents can learn responsive parenting skills that will help them discern behavioral issues that may predispose their teens to depression as well as learn how to assist their children to get over rough patches in their lives.
GUEST AUTHOR: Tyler Jacobson is a proud father, husband, writer and outreach specialist with experience helping parents and organizations that help troubled teen boys. Tyler has focused on helping through honest advice and humor on: modern day parenting, struggles in school, the impact of social media, addiction, mental disorders, and issues facing teenagers now. Follow Tyler on: Twitter | LinkedIn
