Strategies to Improve Thoughts
The idea behind TEACH is to identify tiny, easy, attractive behaviors in each major area and to gradually build on the behaviors that are most helpful to you. We offer a variety of strategies to help you generate ideas. Look over our suggestions until you find something that is appealing or until you have an idea of a small behavior you want to practice each day.
This Page includes:
1. Present Moment Awareness
Being present improves mood by about 25% over focusing on the past or the future
Notice when you are time-traveling (thinking about the past or the future) and bring yourself back to the present moment.
Be satisfied with how things are in the moment, even when things are not great.
Say “Everything is going to work out,” “It is what it is,” or “Life does not always go my way,” and practice acceptance of the present moment even when it is difficult.
Notice when you are being judgmental or closed-minded about the present moment
Notice positive things about the present moment
Use Mindful Breathing to anchor yourself in the present
Use single-tasking to reduce distractions and stay focused on whatever you are doing
Take a nature walk and focus on savoring the beauty (not thinking about your worries)
Practice Mindful Eating to help you slow down and enjoy yourself
Try a body scan or open awareness meditation to ground you in the present
Time Traaveling In Your Mind
2. Practice Positive Thoughts
Regularly expressing gratitude for the good things in your life can shift your focus from what you lack to what you have, fostering a more positive mindset about life and making it easier to enjoy and be fully present for every moment.
Practice daily positive affirmations like:
What you practice grows stronger,
I am happy at this moment
I did a great job
Yes, I am succeeding
Way to go
You’ve got this
As you leave work, think about one success you had during the day and write it down that evening
When you wake up as soon as your feet hit the floor, say “Today is going to be a great day”.
Keep a Gratitude Journal and write about one positive aspect of your life
Deliberately spend time with a positive person
Start to read a positive, uplifting book or article
Recall one fun, positive moment or experience from the past and tell someone about it
Deliberately use more positive words like love, hope, strength, happiness, and courage, and make a mental note of how often you do this
What you Practice Grows Stronger
3. Strengthen Positive Thoughts Through Words, Mantras, Quotes, Poems, or Prose
Use Post-it Notes to remind you of life qualities. Write them down and carry them in your pocket or post them where you will see them.
Today is going to be a great day
What you practice grows stronger
Everything is as it should be
Just notice and let go.
My thoughts are like a waterfall that I can stand behind and notice without getting wet (caught up in them)
My thoughts are like clouds passing by
My thoughts/emotions are like fish in the pond, I am the pond, not the fish
I am fine just at this moment
I am enough
I choose to focus on good
I am capable of achieving my dreams
I have nowhere to go, nothing to do.
Find an object that can be your lucky charm or a small thing you carry with you to remind you to promote positive thoughts
Make a list of meaningful positive quotes you like and post them so you will see and remember:
“The only way to do great work is to love what you do.” Steve Jobs.
“The best way to predict the future is to create it”. Peter Drucker.
“You're never too old to set another goal or dream a new dream.” CS Lewis
“Happiness is not something ready-made; it comes from your own actions.” Dalai Lama.
4. Notice how negative thoughts make you feel and let go
When you have negative self-talk or internal criticisms, remember that thoughts are just thoughts, and let go when:
You get angry
You think people are talking about you
You regret something you did …..
You feel ashamed……
You take things personally …..
You think you can’t do something …
You are afraid to try….
You think you might fail…..
Imagine thoughts are like clouds passing by, notice them and let negative thoughts go
Question negative or hurtful thoughts, and ask yourself, “Is it really .. always… true?”
When your thoughts bother you, notice (ask yourself) if you are making assumptions or interpretations vs. just looking at facts.
When you notice a thought pattern is causing you to be highly stressed but you can’t let go, be kind to yourself and use stress management or self-calming strategies
When you notice a thought pattern is causing you to be highly stressed, say I will worry about this tomorrow or later, not now and let the thought go
5. Distance Yourself from Negative Thoughts or Ruminations
Call your name and say ________Stop thinking about the rumination
Tell yourself the opposite of hurtful, negative, or scary thoughts
Give yourself a compliment that conflicts with the negative thought Say, you are good at…better than…, working on it… trying your best… and let the harmful thought go (passing clouds)
Try a meditation to ground you in the present and distance you from hurtful thoughts
Accept what is happening and try not to judge yourself because of your thoughts.
Reduce information intake to avoid overstimulation, thinking too much
Set a worry time, a time to think about the thing you are stressed about
Increase physical activity when difficult thoughts intrude
Stay out of drama triangles, where you become the Victim, the Persecutor, or the Rescuer (see Karpman Drama Triangle)
6. Use Positive Imagination/ Visualization Strategies to counter self-doubt and negativity and create a more positive mindset.
Repeat phrases that reinforce your strengths and capabilities, such as “I am capable” or “I deserve happiness.” as you do this, Imagine getting a big hug from someone you admire or:
Imagine a crowd cheering you on
Imagine a beautiful thank-you gift
Visualize a safe space where you feel comfortable, like a beach, forest, or cozy room, A mental space where you feel soothed and comfortable. Notice how this place affects each of your senses.
Visualize future success, and picture yourself overcoming challenges to achieve goals
Imagine how you will feel once you master a challenge
Visualize yourself confidently succeeding in a situation where you previously felt insecure.
Visualize a moment you were grateful or truly happy
Try colored breathing, imagine inhaling a color that represents calmness (like blue or green) and exhaling a color that represents negativity (like gray or black). This can help clear your mind and promote relaxation.
7. Take Breaks from Toxic Social Media, TV, or People
Set time limits on news or social media
Make a daily schedule to keep busy with healthy constructive activities
Schedule detox days away from social media
Engage in hobbies involving person-to-person games, nature, or being with pets
Limit screen viewing to certain times of day
Engage in more outdoor activities
Engage more with your pet(s)
Set boundaries with toxic people
Surround yourself with positive influences that uplift and inspire you.
Read an article or google how to take a break from social media
8. Strengthen Self-Compassion
Self-compassion is about being kind to yourself, especially during difficult times. Recognize that everyone makes mistakes and experiences setbacks; treating yourself with compassion can improve your mental resilience.
Accept when you make mistakes. Say “I will try harder,” but it’s okay to be imperfect.
Recognize that failures and frustrations are natural and necessary for growth.
Become more aware of your inner critic and challenge negative self-talk
Practice expressive writing
Give yourself a hug
Be kind to yourself; treat yourself like you would a good friend.
Recognize our common humanity: that we are all flawed.
Practice self-care; listen to your body
Reflect on your positive qualities
Limit comparisons with others
Set realistic expectations, not seeking perfection
Write a self-compassion letter
Watch a self-compassion video - See video on this page
9. Observing Your Thoughts, Identify Biases and Distortions
Notice your Biases; we all have them
Identify a bias you want to work on today and counter it with
Negativity Bias: Focusing more on negative aspects than positive ones.
Confirmation Bias: Seeking information that confirms existing beliefs.
Availability Bias: Overestimating the likelihood of events based on how easily they come to mind.
Anchoring Bias: Relying on the first piece of information that comes to mind when making decisions.
Selection Bias: Choosing information that supports our desire to see things in a certain way.
Attribution Bias: Attributing a person’s behavior to their characteristics or disposition rather than their situation.
Notice Cognitive Distortions and counter them when they show up.
All-or-nothing thinking (you are either for me or against me; everything is either black or white).
Generalizing (if it happened once, it will always happen again).
Mental filters (seeing the world through filters colored by your experiences).
Jumping to conclusions (forming assumptions based on limited information).
Exaggeration (magnifying or minimizing situations).
Emotional reasoning (I feel this; therefore, it must be true).
Shoulds (attempting to motivate yourself).
Attaching labels to categorize things in a limited way, ignores the bigger picture.
Notice when you see yourself as the cause of a negative event for which you were not primarily responsible.
Notice when you are being judgmental or closed-minded; we all do this