When our thoughts and emotions keep pushing us back into negative thinking, it can help to take stock of what the benefits could be. The goal is to gain perspective, not to dismiss what you are feeling. With practice, your thinking may naturally shift to noticing more positives in stressful situations.
For example: Taylor is driving home from work and gets stuck in traffic for an extra 10 minutes. Initially they feel frustrated, but then they consider the positives:
They could also find gratitude:
“At least the traffic is limited to this area.”
“I’m grateful this traffic is on my way home instead of on my way to work.”
“I’m glad I have some quiet time after a long day at work.”
Some questions you can ask yourself to find the positives:
- How can I make the most of this situation?
- What is one good thing I will gain from this situation?
- How will this make me stronger?
- How can I learn or grow from this?
- What can I be grateful for?
“I can listen to 10 more minutes of a podcast.”
“I can practice square breathing.”
“I can put on fun music and dance in the car.”