“Love Yourself trust your choices and everything is possible” — Chérie Carter Scott
Are you a negaholic? Have you ever found yourself constantly dwelling on the negative aspects of life? Do you tend to focus on what could go wrong rather than what could go right?
If so, you may be a negaholic, someone who has a tendency to see the glass half empty, always, even if the glass is full.
Just like an alcoholic is addicted to alcohol, a negaholic is addicted to their negativity.
While negativity can sometimes be a natural response to stress or setbacks, it can become a debilitating habit that can negatively impact your relationships, career, and overall well being.
Thankfully, there are strategies you can employ to break free from the negaholic trap and cultivate a more positive outlook.
In this episode of the Life Coach Code Podcast we sat down with the one and only, “The Mother of Coaching” Dr. Chérie Carter Scott.
We discussed a subject that she is an expert and authority on, how to stop being a Negaholic.
She has a whole book dedicated to this subject called “Negaholics: How to Overcome Negativity and Turn Your Life Around” and you can get your copy on Amazon.
She is also one of the experts inside the Superhuman University.
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A Negaholic: How to Stop Being One
On this episode of the Life Coach Code podcast, we picked Dr. Chérie’s mind and we boiled down to the 7 steps that anyone can take to stop being a negaholic.
In this article we will dive into each of them.
But first, let’s find out one crucial thing: Are you a negaholic?
5 Signs You Might Be A Negaholic:
1. Constant negative self talk and self criticism: Negaholics often engage in a constant stream of negative thoughts, putting themselves down and focusing on their flaws.
2. Exaggeration of problems and potential setbacks: They tend to exaggerate the negative aspects of their lives and anticipate the worst possible outcomes.
3. Difficulty seeing the silver lining in situations: Negaholics struggle to find the good in anything, even positive experiences.
4. Reluctance to accept compliments or express gratitude: They often downplay their accomplishments and dismiss compliments, failing to recognize the positive aspects of their lives.
5. Excessive pessimism and a lack of hope: They tend to have a pessimistic outlook on life and believe that things will never improve. They rationalize this as being realistic, but it’s actually pessimism because, unlike realists, they never speak of opportunities or the positive aspects.
If you have 2 or more of the above you are within the Negaholic Spectrum.
7 Steps to Stop Being a Negaholic:
Negaholics are more common than you might think.
However, it’s important to remember that you have the power to break free from this mindset and cultivate a more positive outlook.
The step before the first step, as always, is recognizing the problem.
If you or someone you know is a negaholic and wants to change their mindset, here are the 7 steps.
Step 1. Challenge Negative Thoughts.
The first step in breaking free from a negaholic mindset is to challenge your negative thoughts.
That’s why we are going to focus on this step the most.
This involves becoming aware of your negative self talk and questioning its validity.
Are these thoughts based on reality or are they simply exaggerations or distortions?
This question alone can destroy the power negative thoughts have over you.
The hard part is being aware enough to identify the negative thoughts because for negaholics, the negative thoughts ARE their normal thoughts.
That’s why after becoming aware that you (or someone you know) might be a negaholic, adopt a practice of checking up with your mind.
You can do it in the morning, in the middle of the day, at night, before sleep, you can set a reminder on your phone to remind you that you should question your thoughts.
Here are few tips how to identify negative thoughts:
1. Question their usefulness: Ask yourself if your thoughts are helping you or hindering you. Do they motivate you to take action or do they keep you stuck in a rut? Negative thoughts often drain energy and create unnecessary stress.
2. Compare them to reality: Are your thoughts based on actual evidence or are they exaggerated or distorted? Challenge your assumptions and compare your perception to the facts. Look for counter evidence that contradicts your negative interpretations.
3. Track your emotional triggers: Notice what situations or events tend to trigger your negative thoughts. Are they related to specific people, activities, or insecurities? By recognizing your triggers, you can start to anticipate and manage your reactions.
4. Focus on physical sensations: Negative thoughts can often manifest in physical ways like tightness in your chest, shallow breathing, or clenched fists. Pay attention to your body’s signals and use them as a red flag for potentially unhelpful thinking patterns.
5. Observe your inner critic: Imagine your negative thoughts as a voice in your head. What is it saying? How does it make you feel? By personifying your negativity, you can detach from it and analyze it more objectively.
6. Talk to someone you trust: Sharing your thoughts and feelings with a supportive friend, family member, or therapist can help you gain different perspectives and identify potentially distorted patterns.
7. Utilize journaling: Writing down your thoughts and feelings can provide a clearer picture of your internal monologue. Look for recurrent themes, negativity spikes, and triggers that emerge in your writing.
Once you’ve identified the negative thoughts that are holding you back, replace them with positive affirmations.
These are statements that you repeat to yourself regularly, focusing on your strengths, accomplishments, and possibilities.
By constantly reminding yourself of your positive qualities, you can gradually reprogram your mind for positivity.
Step 2. Celebrate Your Strengths and Accomplishments.
Negaholics often overlook their strengths and accomplishments, focusing instead on their flaws and shortcomings.
However, it’s important to take time to appreciate your positive qualities and celebrate your achievements, no matter how small they may seem.
Make a list of your strengths and talents, and keep it handy to remind yourself of your capabilities.
Take pride in your accomplishments, and acknowledge your progress along the way.
By focusing on your positive attributes, you can boost your self esteem and confidence.
3. Practice Gratitude.
Gratitude is a powerful tool for shifting your perspective from negativity to positivity.
In fact, this “small” act of forcing your mind to think of things that you are grateful for can literally rewire your whole brain for positivity.
By taking time each day to reflect on the things you’re grateful for, you can cultivate a mindset of appreciation and contentment.
Start by making a gratitude list, noting down the things you’re grateful for, big or small.
Express your gratitude to others, both verbally and nonverbally, showing appreciation for their kindness, generosity, or support.
4. Embrace a Positive Mindset.
Surround yourself with positive influences that uplift and inspire you.
Choose to spend time with optimistic, supportive people who have a positive outlook on life.
Avoid negative individuals who drain your energy and dampen your spirits.
Consume positive content, including books, music, movies, and TV shows, that promote positivity and personal growth.
Engage in activities that bring you joy and fulfillment, whether it’s pursuing hobbies, spending time in nature, or connecting with loved ones.
5. Limit Exposure to Negativity.
Negativity can have a significant impact on your mindset, so it’s important to minimize your exposure to it.
Limit your consumption of negative news, social media, or toxic relationships.
Filter your social media feeds to focus on positive content and engage with uplifting groups or communities.
6. Nurture Your Emotional Well being.
Prioritize physical health by engaging in regular exercise, maintaining a healthy diet, and getting enough sleep.
A healthy body promotes better mental clarity and emotional well being.
Implement stress management techniques like meditation, yoga, or deep breathing exercises to reduce anxiety and promote emotional balance.
If you’re struggling to manage negative thoughts or emotions on your own, don’t hesitate to seek professional help from a therapist or counselor.
7. Cultivate a Growth Mindset.
A growth mindset is a way of thinking constructed by the belief that your abilities can be developed and improved through effort and learning.
Negaholics often have a fixed mindset, believing that their abilities are predetermined and cannot change.
Embrace a growth mindset by viewing challenges as opportunities for growth and learning, rather than insurmountable obstacles.
See mistakes as opportunities to identify areas for improvement and develop new skills.
Believe in your ability to learn and grow, and commit to continuous learning by pursuing new challenges, expanding your knowledge base, and engaging in personal growth activities.
What You Should Remember?
Transforming your mindset from negativity to positivity is a journey, not a destination.
Be patient with yourself, celebrate your progress, and don’t give up on your commitment to cultivating a more positive outlook.
With consistent effort and self belief, you can create a more fulfilling and joyful life.
Remember, you have the power to choose how you perceive the world.
By actively cultivating positivity and challenging negativity, you can create a life that is filled with joy, fulfillment, and endless possibilities.