Throughout the day, a multitude of thoughts arises in our head, of many different kinds. Some are cravings, while others are aversions. A few are ideas, while some are about things to do. These thoughts arouse our feelings and emotions. A particular thought gives rise to fear, while another evokes reassurance. A third thought makes you sing in joy, and a fourth makes you wince in misery. The feelings they arouse can be of varying intensities, from mild to intense.
Our thoughts and feelings make us recall memories. The memories evoke images, leading to further thoughts. This sets off a chain reaction of thoughts, feelings, memories, and images, in a recurring manner. Sometimes the chain is within our control and works to our benefit. But very often, it is not. We find we are unable to manage our minds. It goes out of control and causes us immense harm. Our mental creations—thoughts—become unwanted monsters residing within.
Why Do Negative Thoughts Arise?
Have you ever interacted with someone, and felt, “This man does not know how to think.” Or have you come away from a discussion with another, and sensed, “She can’t think straight.” Your estimation of the person could be true because faulty thought patterns are quite prevalent. But what is it that creates faulty thinking in people?
Sometimes incorrect beliefs are the cause. At times, it results from an erroneous way of looking at the world. While other times, it happens because of incomplete knowledge of things.
Maharshi Patanjali in his Sutras stated erroneous knowledge leads to negative thinking. That’s because erroneous knowledge creates incorrect beliefs. Examples of negative beliefs include having unreasonable expectations, blaming others, harboring self-sabotaging beliefs, finger-pointing, overgeneralization, and so on.
How to Combat Negative Thoughts?
“ANTs” is also the acronym for Automatic Negative Thoughts. The term refers to bitter, grumbling, and pessimistic thoughts that appear to come uninvited to the thinker. They often go unchallenged because they have become habitual.
But the good news is that they can be countered. Follow the Three-Step System to control them.
Three-Step System
1) Dilution – distance yourself from the thought. Have you noticed that you do not give the same amount of attention and weightage to all thoughts? “Dilution” means reducing your attention towards a negative thought.
Treat the automatic negative thought, not like an assailant, but as a little child. Every time a negative thought pops into your head, do not curse yourself, “Why did I start thinking in this manner?” Otherwise, the thought will become more virulent.
Instead, tell yourself. “Let the mind play its mischief. I will not associate with this thought.” Like a snake whose venom has been removed, the thought will become infertile.
2) Substitution – assert a positive thought. If a negative thought is disturbing you, then try to focus your mind on an opposite, positive thought. The idea is to switch the harmful with the beneficial. This is called “pratipaksh bhavna” (opposing sentiment).
For example, if thoughts of anger arise in the mind, think of love and patience; the positive thoughts don’t have to be towards the same person or object at whom you are angry. It is more important that the thought be positive than the object of the thought.
3) Sublimation – build a positive thought stream. Having turned your attention to positive thoughts, now focus on building that thought chain further. Cultivate in your mind wholesome thoughts of inspiration, optimism, cheerfulness, etc.
Access many such gems of wisdom in The Power of Thoughts – the latest book by best-selling author, Swami Mukundananda, released by Penguin Ananda.
Swami Mukundananda is a spiritual leader, best selling author, Vedic scholar, and authority on mind management.
If a negative thought is disturbing you, then try to focus your mind on an opposite, positive thought. The idea is to switch the harmful with the beneficial. This is called “pratipaksh bhavna”. If thoughts of anger arise in the mind, think of love and patience; the positive thoughts don’t have to be towards the same person or object at whom you are angry. It is more important that the thought be positive than the object of the thought.