Spring cleaning isn’t just for tidying up our homes—it’s the perfect time to clear out our mental clutter, too. Perhaps you are finally tackling those piles of outgrown clothes and unread books, or getting around to repainting the kitchen. Whatever your spring cleaning project may be, the same logic applies to a spring mental cleaning; to improve your mental health and gain a mindset reset.
Negative thought patterns can be a greater burden than you may realize. Negative thoughts often lead to the sensation that you are spiraling, and can worsen conditions such as anxiety and depression. These negative thoughts can impact our energy and stress level and decrease our motivation. Negative thinking spirals also create a vicious cycle of negativity, thus bruising our self esteem, increasing self criticism, and worsening our self confidence and image of ourselves. Negative thinking has also been shown to adversely affect our physical health, causing high blood pressure and impacting our immune systems.
But negative thought patterns are not permanent, and stopping them in their tracks can be a lot less painful than you think. So, this year, in between the dusting and scrubbing, take a moment to sweep away old worries, negative thoughts, and outdated expectations using these four tips:
- Check in with your thoughts. Are there any negative phrases you find yourself repeating? What worries do you find repeatedly floating to the surface of your mind? What pressures are you putting on yourself, and where do they come from?
- Address the thoughts. As the saying goes, admitting is the first step. Sometimes, it feels like it might be easier to pretend you are not having these negative thoughts and just hope they’ll go away. However, just like that growing pile of clothes you said you’d donate, eventually you’ll have to roll up your sleeves and get it done. Start by making a list of negative thoughts that spring into your mind. What negative images do you have of yourself? What worries are repeatedly cropping up? Write them down.
- Investigate these thoughts. When do you find them arising? Are they occurring in response to a specific situation, or feeling? Whose voice is reinforcing these thoughts? How do they make you feel? Write these reflections down.
- Reframe and replace the thoughts. Is there a better way you can express these worries, fears, and insecurities? Is there a more positive way to approach them? Instead of dwelling on the fear and anxiety, try to find the opportunities for growth and reflection. Seeing our fears as opportunities to grow helps to make them more manageable.
We realize these exercises can involve heavy lifting and we’re here to help! Meeting with one of our therapists can help you identify negative thoughts and create a plan to combat them. Just like a helping hand makes decluttering your home easier, a therapist can help you manage the seemingly overwhelming task of confronting the thought patterns that no longer serve you. Request an appointment to begin your therapy journey today.