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3 Easy Ways to Release Negative Patterns of Thinking

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When it comes to fibromyalgia symptoms, there’s a lot we don’t have control over, and it’s often that lack of control that leaves us feeling so much worse emotionally and physically. We deal with chronic pain, fatigue, brain fog, and we may not be able to move the way we used to; that leaves us feeling like we can’t control our world. When living with fibromyalgia, sometimes we can barely pick up the remote to control the TV.

Despite how much we are unable to control, there is one thing we can control and that’s our thinking. Hang with me because I know some of you already want to close this page. If you’ve been around my blog for a while, though, you know I’ve come a long way from being that person who clicked off (or walked away) the second someone brought up a topic of being mindful of our thoughts, to being the person who believes in it wholeheartedly.

I really do believe that we can change the way we think, and the way we think controls how we feel. Maybe not physically, but mentally. And, having that last shred of control can go a long way towards dealing with the other facets of fibromyalgia that tend to throw us for a loop.

But, how do you control the way you think? Don’t thoughts just happen?

Yes, to a degree, thoughts do just happen. But, we have a choice as to whether or not we allow those thoughts to hang out and spin around repeatedly, or if we will stop them in their tracks and replace them with other (better) thoughts.

Even though I know from past experience that I can control my thoughts, I hit a low point a couple of years ago, and I needed help. I reached out to a professional and he taught me a few tricks to control my thinking and release negative thought patterns.

Fibromyalgia Symptoms and Negative Thought Patterns

Step 1: Be calm and breathe: Do you feel like your fibromyalgia pain is never going to improve? Do you worry about symptom flare-ups and setbacks? When the negative thoughts arise, or when you find yourself focusing on all the things you’ve lost along the way, just stop. Stop everything. Take a deep breath. Take 3 deep breaths, for that matter, and really focus on the breathing. When you’re mindful about your breath, you’ll notice that you can’t really focus on anything else. So, just breathe. As you breathe your mind will clear.

When you resume normal breathing, you may find yourself calmer already. Or, you may find that your mind goes right back to those negative thoughts. If that’s the case, proceed to step 2.

Step 2: Change the focus: What thoughts consume you? Fibromyalgia treatments? Chronic pain? Why are you having those thoughts? Are you afraid? If so, what of?

Instead of thinking about the things you’ve lost, focus on being grateful for that thing you have. Is there a way to replace that negative thought with a positive one? Are you catastrophizing and saying things like, “things never go my way?” If so, replace that saying with, “things go my way” and do your damnedest to think of one time recently when things went your way — even if it was just taking a shower this morning. Whatever you do, find some way to focus on something positive. Whether it’s a mantra or simply focusing on someone who loves you, or someone that you love, replace the negative with a positive.

Step 3: Fake it till you make it: When all else fails, fake it till you make it. Chances are that you will have to fake it for a while. When I was going through counseling, my counselor had me keep track of every negative thought I had (not so much the thought but the count) and initially it was really hard for me to shift my thinking; over time, however, it got easier. But, there are some small ways to fake it. One simple trick is to smile or laugh. It’s hard to be stressed or angry or negative when you are smiling or laughing. Your mind believes your body. Ultimately, when you smile or laugh your mind reacts the same whether you’re faking that smile or doing it for real. The more you smile and laugh, the easier it becomes to do it. So, just keep faking it.

This article was first published on on April 30, 2016 and was updated on January 20, 2020.

Julie RyanJulie Ryan, a regular contributor to ProHealth, is a fellow fibromyalgia warrior, freelance writer, and blogger. In addition to fibromyalgia, Julie is currently diagnosed with endometriosis, migraines, cluster headaches, and hypothyroidism. She shares her journey, along with inspiration, and information on her blog at Counting My Spoons. 


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