Our weekly Team NLP blog where you’ll find inspiration and actionable advice on how to build healthy habits, resilience, and connections in our unprecedented times.
How did you get on with last week’s blog? Did you manage to shift those negative thoughts about yourself? This week there has been much in the news about how to deal with the new few months especially with Covid-19 on the rise again. This blog is my contribution and it adds to the ideas I gave you last week. This week we focus on how to adjust those negative thoughts and beliefs that you might have at the moment. As a reminder think about the conditions or situations that seem to deflate your confidence, motivation, or self-esteem. Common triggers right now might include:
- Not working for many months
- Worrying about your ability to find another job
- Issues with elderly relatives or children going back to school
- Anxiety about children at university and away from home
- Challenges with working remotely
- Missing colleagues
- Feeling alone
- Issues with your partner
- Over-eating and lack of exercise
As we explored last week, once you have identified troubling situations, pay attention to your thoughts about them. This includes what you tell yourself (self-talk) and your interpretation of what the situation means. Your thoughts and beliefs might be positive, negative, or neutral. They might be rational, based on reason or facts, or irrational, based on false ideas. Ask yourself what is your evidence for negative thoughts or feelings?
Now start to replace negative or inaccurate thoughts with more accurate and positive thoughts. Try these strategies this week….
- Use hopeful statements. Treat yourself with kindness and encouragement. Instead of thinking your job interview won’t go well, try telling yourself things such as, “Even though it’s tough, I can handle this situation.”
- Forgive yourself. From time to time everyone wishes they had handled something differently. Rather than giving yourself a hard time, ask yourself what you can learn from the situation that is for you and positive. This will help and remember doing something that you are not proud of doesn’t make you a bad person.”
- Avoid ‘should’ and ‘must’ statements. If you find that your thoughts are full of these words, you might be putting unreasonable demands on yourself — or on others. Removing these words from your thoughts can lead to more realistic expectations.
- Focus on the positive. Think about the parts of your life that work well. Consider the skills you’ve used to cope with challenging situations.
- Relabel upsetting thoughts. You don’t need to react negatively to negative thoughts. Instead, think of negative thoughts as signals to try new, healthy patterns. Ask yourself, “What can I think and do to make this less stressful?”
- Encourage yourself. Give yourself credit for making positive changes. For example, “Running that meeting remotely might not have been perfect, but my colleagues asked questions and remained engaged — which means that I accomplished my goal.”
To your success
Lindsey and all at Team NLP
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