5 Ways To Refresh Your Mind When You Feel Like SH!T

When negativity seems like it's coming from you and is directed towards you, it can seem even harder to find an escape. Here are 5 practices to begin finding your center, igniting feelings of positivity and discovering how to deal with negative self-talk in a healthy way.

1. Self-analysis. Ask yourself: How valid are these negative thoughts?

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Many times, when we are dealing with negative thoughts, we accept these thoughts as Truth before really challenging them. A good practice to have is carving out some time for yourself (start with 40 minutes) and dissecting these thoughts that pop up with a pen and paper. Often times, when we write down the thoughts that nag at us, we find that they don’t make a lot of logical sense. “People don’t like you”, “You will never become successful”. On the surface these are common thoughts people have, but when you ask, “What people? Can I find new people?” “There are so many versions of success, what do you mean?”, a lot of the time you start to break down this negative logic (or lack thereof) and can make room for newer, more positive thoughts to enter.

2. Environment. Who in my life is reinforcing these negative thoughts?

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In addition to questioning yourself, learn to question and observe your surroundings. Are the people around you lacking in support when you voice your concerns? Do they show emotional support and attempt to re-assure you of your greatest potential? The environment we decide to stay in can have a heavy impact on our mental wellness. Even if for a moment, changing your environment can give you some new perspective.

3. Move your BOD-AY!

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As cliché as it sounds, breaking a sweat can release some well-needed endorphins to the brain and provide the extra boost you need to attack those negative thoughts. For some, exercise comes rather easy and is a part of a daily routine. If you are like me, it can be a drag imagining doing the same repetitive movements over and over again. For those of us who lack the desire to perform repetitive exercises, try opting for exercises that incorporate an activity or new experience! Hiking tends to be a great way to break a sweat, experience a new trail and catch up with friends. Taking a dance class, virtual or in person, dusting off your old bike, or starting a pick-up game of basketball are other fun ways to get yourself moving.

4. Get in touch with your artistic side.

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A few months ago, I received a gift from a friend of mine who knew I was going through a rough time. It was a water coloring kit fixed with two types of brushes and an array of beautiful colors. I never considered myself a painter, but one day, on a whim, I decided to put it to use. First, I drew a small bird (I’m pretty sure it was a sparrow) and then I painted it in. The act of taking the time to paint and give my attention to something beautiful instead of the usual negative thoughts, I felt a sense of calmness fall over me. Even if you do not consider yourself an artistic person, I would urge you to take the time to do something artistic. Create a collage, write a short song or story, paint a crowish-looking sparrow with watercolor. You may surprise yourself.

5. Talk to a Professional.

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As helpful as I hope these suggestions have been, nothing can replace the insight and experience of a professional, licensed therapist. The feelings you have are valid and can weigh on your mind and impact your daily life. Sometimes they can affect you in ways that you are not fully aware of. Seeking therapy can be difficult for many people depending on accessibility and finances. I encourage those who have no prior experience with therapy to research all of your options and try to find a healthy support system in seeking therapy. For me, Talkspace has been a great resource for therapy, with or without insurance. There may also be programs in your area that cater to finding affordable therapy for all income levels. Remember that your health is important, and it is always worth it to invest in yourself.