Even strong Christians sometimes struggle with negative thinking. We can get stuck overthinking things, blaming ourselves for problems, grumbling, or judging others in our thoughts.
But there are strategies that will help!
As you pray over these struggles, confess your sin, and seek the Holy Spirit’s help, these 5 strategies will give you practical action steps to start changing your thought patterns.
Let’s look at the 5 R’s that will give you practical steps to stop that negative thinking.
Recognize the current negative, unhelpful thought
It will be impossible to work on changing a negative thought pattern if you aren’t aware of it! Try to notice the specific thought and label it. Put words to it. It might be very specific, like a constant refrain in your head of “I am such a failure.” Or, it might be a pattern of negative thinking about a specific person or situation. Recognizing the thought is the starting point.
Refute the thought.
Once you know what the specific thought or pattern of thinking is, you need to refute it! Challenge it. Question it. Typically, the problem is that you aren’t really aware of what the thought is, and so we automatically believe it. We accept it as true. Except, in the case of negative thinking, it’s usually either untrue, true but harsh and unhelpful, or unholy and not representing a godly pattern of thinking.
Some questions that you might ask yourself include:
- Is this thought accurate and true?
- Is it true 100% of the time, or only sometimes?
- Is there another possible explanation for what’s going on, or way of thinking about this issue?
- How would I say this if I were saying it out loud to someone… my spouse, my child, my boss, or God Himself?
Replace the thought.
This is a key part of the process. Recognizing and refuting the thought can help with confession and repentance. And this step – replacing the negative thought with something more true, noble, good, and helpful – is an important place for prayer! Ask the Holy Spirit to help you.
But, this is also a tough part of the process. It will help to take the thought you labeled and write out alternative thoughts or reactions to the situation, based on how you’ve refuted it. Write out several options and make sure the replacement thought is true, but also kind and helpful.
If you want more help on replacing the thought, we have a whole blogpost devoted to that step here.
Remind yourself of TRUTH.
As you are working to replace the negative thought with a new, more positive and helpful thought, this step will be really helpful. Look through the Bible. Review Scripture and pray. Find truth from God’s Word that speaks to the thought process you are trying to change. Maybe a Bible verse is the new thought you are working on.
Rehearse the new thought.
Negative thinking is usually a problem mostly because it becomes a habit. We begin to automatically respond to a common situation or person with the same negative thought. So, if we want to change that automatic response, we will need to rehearse the new response! Write down the new thought. Practice in your journal, in prayer, or in front of the mirror. And show yourself grace as you’re working on changing that negative thought pattern.
Struggling with negative thinking?
If you are in South Carolina, reach out to us at The iHope Center if you would like some support with dealing with negative thought patterns. Our services are 50% below the local average cost of counseling and we do offer some virtual appointments if needed. Call (843) 702-0323 to get started.
ABOUT YOUR HOST
This podcast is offered as a ministry from iHope Christian Care and Counseling, Inc. We are a nonprofit counseling center in the Pee Dee area of South Carolina. Our primary host is our Director: Jessica Hayes, LPC, LMFT, LPCS-Candidate. You can learn more about The iHope Center at http://www.ihopeflorence.com.
We hope you will subscribe to our channel and share about the podcast with the other pastors and leaders in your life. There is a video, audio, and blog version of this podcast:
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REFERRALS AND DONATIONS
Our counselors are licensed in the state of South Carolina. If you are local to our state, we hope you will consider The iHope Center as a referral source for professional counseling or life coaching. We offer a 10% discount on services to full-time pastors. Virtual services are available as well.
The iHope Center is a 501(c)(3) nonprofit organization, and we are registered in the state of South Carolina as a charitable organization. If you are local to our state, we welcome your donations and gifts to support our counseling ministry. Donations allow us to keep clients’ fees at 50% below the local average cost for services.
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DISCLAIMER
This podcast, as well as other resources offered by The iHope Center, should be taken as informational and educational content only. Utilizing our resources does not create a professional relationship. This podcast is not therapy. Always use your own judgment in making decisions and in making recommendations for others.
In the case of a medical or mental health emergency for yourself or someone else, please contact your local emergency department. In the USA, you can call “988” which is the three-digit, nationwide phone number to connect directly to the 988 Suicide and Crisis Lifeline.
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