Why reframing your negative thoughts is the key to happiness

an Asian woman against a backlight

Negative thoughts and sentiments are a part of life. But, if left unchecked, they can have a weighty impact on our well-being and relationships.

Thankfully, there’s an uncomplicated way to deal with negative thoughts: reframing. Reframing is the process of viewing a negative situation in a more positive light.

In this post, you will learn about reframing, why it’s so important, and how to do it.

What are negative thoughts?

Negative thoughts are any thoughts that induce feelings of anger, anxiety, or sadness. They can be about others, yourself, or the world in general. These thoughts are often intrusive and can be challenging to get rid of.

They might tell you that you’re not good enough, that you’re going to fail, or that the world is a dangerous place. If you tend to think negatively, it can be tough to be happy. But there is good news: you can train your brain to alter these thoughts into being more favorable.

Why do we have negative thoughts?

Our brains are wired to focus on the negative. It’s a survival mechanism that helped our ancestors stay safe by identifying potential threats. However, in the modern world, this mechanism can often do more harm than good.

Negative thoughts can spiral out of control and cause us a lot of pain. They can also keep us from reaching our full potential. That’s why it’s so critical to learn how to rewire them. There are many ways to do this, and it’s not at all complex. By developing a more optimistic mindset, you can discover how to be more content with your life.

How to reframe your negative thoughts
a smiley man with his fists up

Image Credits: unsplash.com

Now that you understand a little more about why reframing your negative thoughts is so crucial, let’s take a look at some specific ways that you can do it.

The first step is to become aware of when you’re having negative thoughts. This might be tricky at first, but with time and practice, you will start to notice the patterns of negative thinking that are most common for you.

Once you’re conscious of your pessimistic views, the next step is to challenge them. This means questioning the validity of your thoughts and looking for evidence that disproves them. For example, if you think “I’m not good enough,” ask yourself “Where did I get this idea?” and “What proof do I have that supports this thought?”

Finally, once you’ve contested your negative thoughts, it’s time to reframe them. This means replacing the negative thought with a more positive one. For instance, if you’ve challenged the thought “I’m not good enough,” you can rephrase it to “I am doing my best and that’s adequate for me.”

The benefits of reframing your negative thoughts

There are countless benefits to be gained from changing your perspective on negative thoughts. When you learn how to modify the way you think, you will start to see a dramatic change in your overall happiness status.

Some of the key benefits of reframing your negative thoughts include:

  • Better sleep quality
  • Increased resilience
  • Boosted productivity
  • Reduced stress levels
  • Improved mental health
Bonus tips for reframing your negative thoughts

So now you know the fundamentals of reframing your negative thoughts. But there are a few bonus tips that can make the process a little more manageable:

  • Be patient. It takes time to retrain your brain, so don’t expect to see results instantly. Rome wasn’t built in a day, and your thought patterns won’t change overnight either.
  • Practice self-compassion. When you inevitably have a negative thought, don’t beat yourself up about it! Accept that it’s normal to have negative thoughts sometimes, and forgive yourself.
  • Seek help if needed. If you find that reframing your thoughts is too tricky on your own, pursue support from a therapist or counselor. They can provide additional aid and guidance as you work to adjust your thought routines.

So, why reframe your negative thoughts? It’s simple: because when you don’t, they have a stranglehold on your happiness. They keep you from seeing the good in circumstances, from appreciating the present, and from living a joyful life. But when you do reframe them, you’re suddenly free, unrestrained to see the flip side of a coin, relish in the moments, and live an all-around more satisfying life.

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Things you should do when updating your resume

a blank resume beside a laptop

You’ve put in the hard work to update your resume and have made sure it’s typo-free, well-organized, and tailored to the job you’re applying for.

But before you hit send, ensure you’re not making any of these common mistakes. Avoiding these blunders will help guarantee your resume is seen in the best light possible.

Use colors sparingly

Don’t use too many different colors on your resume. Stick to two or three colors at the most, and use different shades of the same color. This will make your resume look neater and more professional.

Avoid outdated language

Don’t use outdated language in your resume. It will make you look like you’re not keeping up with the times. Bypass terms like “hard worker” and “team player.” These phrases have been used so often that they’ve lost their meaning. Instead, try talking about your specific skills and accomplishments throughout your career.

Choose readable fonts and sizes
best-font-for-resume

Image Credits: resumegenius.com

When it comes to fonts, it’s best to stick to something simple and easy-to-read like Arial or Times New Roman. You also want to avoid using too many dissimilar fonts in your resume, as this can be confusing for the reader. As for font size, 10 or 11 is a suitable size to use. Anything smaller and your resume may start to look too cramped, while anything larger may make it difficult to read.

Don’t make it too short or too long

One of the most typical mistakes people make when updating their resumes is to make them either too short or too long. Remember, your resume is not a biography! A good rule of thumb is to keep it to one page if you can, and two pages at most.

If your resume is too short, you may not be giving hiring managers a complete picture of your skills and experience. On the other hand, if your resume is too long, you may be overwhelming hiring managers and they may not bother to read it at all. Keep it concise and relevant, and you will be on your way to making the best impression.

Steer away from an unprofessional email address

One of the biggest no-nos when updating your resume is using an unprofessional email address. This will give the image that you’re not serious about your job search. We’re referring to email addresses such as [email protected] or [email protected].

There are a few straightforward steps you can take to make sure your email address is professional. First, choose an email address that’s easy to remember and doesn’t include any weird characters. Secondly, make sure it’s not too long—the shorter, the better. Finally, avoid using any funky spellings or unusual words.

Your resume is the first impression you make on potential employers, so it’s crucial to make sure it’s up-to-date and error-free. But there are some things you should never do when updating your resume, like using too many colors or including irrelevant information. Follow some of the abovementioned approaches and you will be on your way to constructing a resume that stands out from the rest.

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Singapore’s Total Number of Monkeypox Cases Grew to Four

Infection with the monkeypox virus causes the rare disease called Monkeypox. Monkeypox virus belongs to the Orthopoxvirus genus, which includes variola virus (which causes smallpox), vaccinia virus, and cowpox virus. This disease, which can cause serious skin rash, appears to be spreading via direct contact with the skin or saliva of an infected person.

LOCAL SPREAD

On July 8, the Ministry of Health (MOH) reported one more imported case of Monkeypox in the country. This brings the total number of confirmed cases to four since June. The country’s Monkeypox cases consist of one local infection and three imported ones. The fourth case is a 30-year-old patient who lives in Singapore and had recently returned from Germany.

The man experienced rashes in the groin area last June 30 and had a fever a week later. He sought medical treatment and was taken to the National Centre for Infectious Diseases on July 7. He tested positive for monkeypox on July 8 and is currently in a stable condition, according to MOH. Contact tracing is ongoing.

CURRENT SITUATION IN AFRICA

Health authorities in Africa are treating its expanding Monkeypox outbreak as an emergency. To avoid the immense problems seen during the COVID-19 pandemic, they are exhausting their resources and are asking for other leaders to share the world’s limited supply of vaccines.

Monkeypox has been spreading in parts of Central and West Africa for decades, however the weak surveillance and the lack of laboratory diagnosis contribute to many cases being left undetected. Currently, countries in Africa have reported more than 1,800 suspected cases including 70 deaths with only 109 of them being lab-confirmed.

Ahmed Ogwell, the acting director of the Africa Centers for Disease Control, said:
“This particular outbreak for us means an emergency. We want to be able to address monkeypox as an emergency now so that it does not cause more pain and suffering.”

GLOBAL UPDATES

The World Health Organization said that the expanding monkeypox outbreak was worrying but did not yet warrant being declared as a global health emergency. The U.N. health agency said it would reconsider its decision if Monkeypox continued spreading across more borders, began infecting vulnerable groups, and showed signs of increased severity.

Image Credits: unsplash.com

Worldwide, more than 5,000 cases of Monkeypox have been reported in 51 countries (in time of writing). The majority of these cases are in Europe and no deaths beyond Africa have been reported.

Sources: 1,2, 3, & 4

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Ways to become more extroverted if you’re an introvert

an introvert in a meeting

If you’re an introvert, you may sometimes feel like you’re at a disadvantage when it comes to networking and socializing. You may find it tricky to make small talk or be the life of the party.

But fret not, introverts. There are plenty of ways to become more extroverted if that’s what you want to be. In this post, we will outline a few strategies that have worked for us and other introverts.

Be more assertive

Don’t be afraid to speak up and express your opinion. When you’re at a meeting or social event, make sure to participate and be engaged. You don’t have to be the star of the squad, but by being bold, you will find it easier to get comfortable in social situations.

Sign up for social events

One of the best ways to become more extroverted is by seeking out social events that interest you. If you’re a bookworm, find book clubs or reading meet-ups in your area. If you like to dance, look for local dance classes or group dance occasions. The more you immerse yourself in activities that make you merry, the more painless it will be to become outgoing and less introverted.

Stop being too apologetic
an introvert trying to speak up

Image Credits: forbes.com

You might be saying sorry all the time because you’re afraid of speaking up. Afraid of being wrong, of standing out, or of making a silly mistake. But the more you say sorry, the more you find yourself disappearing.

You can start by raising your voice a little bit, taking up more space, and making more eye contact. You can also challenge yourself to speak up in meetings or ask questions in seminars. Just be mindful to start small and don’t be too hard on yourself.

Get comfortable with small talk

Learn how to be at ease with small talk. Small talk is just that—small talk. It can be pointless chatter about the weather or what you had for dinner last night, but it’s a fantastic way to practice speaking in public and getting used to socializing.

The more you practice, the more relaxed you will become. Start by engaging in small talk with the cashier at the supermarket, or striking up a conversation with the Starbucks barista during teatime. Soon, you will find that small talk comes naturally to you, and you will be ready to take on bigger and more daring social challenges.

Being an introvert is not a bad thing, but under some circumstances, you might prefer to switch to an outgoing personality. Consider social situations as practice, provided you have time to recover in between. Your social endurance will grow with time, and you could even develop a more extroverted, outspoken personality. Try it and see the difference for yourself!

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