1. Challenging Negative Thoughts.The first step is cotrolling your thoughts is awareness
1.1. Identify your negative thoughts
1.2. Believe that we have the ability to change our behavior by changing our thoughts
1.3. Thoughts are the catalyst that lead to behaviors
2. Change your attitude , You change your altitude
3. Keep a gratitude journal
3.1. 1. Record instances that occur in your life that you are grateful for
3.2. 2. Express them in a journal, letter, or other kind of writing. Write down some of the things that you’re thankful for
3.3. 3. Write in this journal a couple of times every week
3.3.1. Research shows that a gratitude journal is more effective when the person writes about a handful of instances in depth, rather than a laundry list. Spend a few minutes reliving and savoring these moments that you write about
3.3.2. The gratitude journal will help you remember the positive things in your life
4. Keep a thought journal
4.1. Should have a journal. In this Journal, write down this way that you perceive different things yourself, your work or school, your parents, your hobbies, the environment and so on
4.1.1. This will force you to pay attention to the critical voice in your head and listen to what it’s saying
4.1.2. Take a few minutes every day to recall times when you thought something negative
5. Practice positive imagery
5.1. Imagine yourself in successful scenarios with as much detail as possible
5.2. Keep the negative thoughts like “I can't do this” at bay
5.3. Instead, focus on how you can do something: “I can finish this project. I will ask for a little help and it will get done.
5.4. When you strive to be confident in your activities and outlook, you will increase your potential for actually achieving your goals
6. Quiet your inner critic by focusing on the positive
6.1. When you hear the voice in your head say something negative
6.1.1. Take a pause
6.1.2. Subtitles the negative to positive thinking
6.1.2.1. Example: If your mind keep saying you failed the interview, take pause and you can say: It's experience, take it and study more, then I will better next time.
7. You'll get the most benefit out of a gratitude journal if you use it to...
7.1. Record everything good that happens to you in detail.
7.2. List everything good that happens to you without much detail.
7.3. List a few of the good things that happen to you without much detail.
7.4. Record a few of the good things that happen to you in detail.
7.4.1. Correct