These days, negativity snowballs at the drop of a hat. Whether it's in our work environment, personal relationships, or in society on a global scale, negativity is hard to shake off and even harder to avoid. It's an unfortunate but necessary part of our life, even when you choose to focus on yourself. After all, if we never faced negativity, we wouldn't know to look toward positivity with so much gusto. Even when we keep a sunny outlook on life, external factors affect us greatly. In order to understand how to focus on ourselves more, we also need to understand how negativity impacts our entire being.
Focusing on Mental and Emotional Health
Think back on a stressful situation you've had at work recently. How did it affect your thinking? Perhaps it derailed you from staying focused on completing projects or meeting deadlines. It may have also left you frazzled and unable to stay grounded on one train of thinking. Now think about your emotions. Were you sad? Angry? Overwhelmed? Perhaps all of the above. You can't always control negativity, even when you choose to focus on yourself and your mental health. We may be in work or family situations where a person we're dealing with is difficult to be around or work with. Their demeanor brings us down, and their energy acts like a vacuum, sucking us into their negative spirals. It can be difficult to pull ourselves out of this interaction, but it's important to notice if it happens. Why? Because when we know better, we can do better. Negativity impacts our mental and emotional health in the blink of an eye. Practicing self-awareness can give us the power back to reclaim our good energy.
Focusing on Physical Health
Our entire being works on an intricately connected level. When our mental and emotional health are compromised due to negativity, our physical health is just as affected. This includes our metabolism, sleep cycle, energy levels, and how well (or poorly) we deal with stress. According to Marque Medical, "Doctors have found that people with high levels of negativity are more likely to suffer from degenerative brain diseases, cardiovascular problems, digestive issues, and recover from sickness much slower"((Marque Medical:
The Damaging Effects of Negativity by Bree Maloney)). This is certainly the case when we have our own negative thoughts, or when we're exposed to negativity.
Tools to Help You Focus on Yourself
First and foremost,
self-awareness is key. Self-awareness is our ability to tap into our inner world and identify emotions and thoughts((Harvard Business School:
What Self-Awareness Really Is (and How to Cultivate It))) This idea begs the question of
how to monitor this world. Luckily for us, a renowned, popular, and simple practice has been around for centuries to address this very question.
1. Meditation
This ancient and sacred practice has been teaching people self-awareness and self-actualization for centuries. Meditation is a practice of stillness, silence, and often solitude. Its main goal is to turn down the volume of the
chitta vritti nirodha, which is loosely translated as the "fluctuations of the mind"((Holistic You:
Chitta Vritti Nirodhah | What’s the purpose of yoga?)). In another analogy, this is often referred to as the "monkey mind." When our thoughts are in overdrive, they can be visualized as restless little monkeys jumping from branch to branch. Meditation resolves to address this, and not by stopping the monkeys, but by acknowledging their behavior in the first place. This is where self-awareness truly shines. Instead of stopping your train of thought (which is impossible), can you become aware of how frazzled you may be? Can you notice the quality of your thoughts? More importantly, when negativity is lurking nearby, can you notice that you are being affected by it? If so, over time, you can begin to pull away from energy that brings you down. If you're not sure how to start meditation, try this
simple morning meditation.
2. Boundaries
Setting
boundaries is the greatest gift you can give yourself. It allows you to take back your power where you may have willingly distributed it before. We do this all the time because we love our family and friends. We don't want to hurt anyone's feelings, come off as a burden, or create division in our relationships((Psych Central:
10 Steps to Setting Healthy Boundaries)).
However, when we're lax in our boundary setting, the biggest division we create is within ourselves. Drawing firm lines in the sand is one way to focus on yourself when faced with negativity. This may look like honoring your values and leaving a conversation when you don't feel comfortable or supported anymore. It may look like speaking your truth and expressing your feelings when you otherwise wouldn't. Think back on that power. We can't avoid negativity, but we
can control how we react in the moment.
3. Communication
Negativity doesn't simply vanish when we're not paying attention anymore. It grows and festers over time. One powerful tool that we often undervalue is honest and assertive
communication. When we're overwhelmed, it's good medicine to speak up about it. When we're uncomfortable, it's liberating to confess that we are. Not only does this keep you honest, but it also brings you back and helps you focus on yourself again. How you feel is never wrong. We're in alignment with ourselves when we're expressing our truthful emotions and thoughts. In the face of negativity, this is a wise weapon.
4. Detachment
When we're surrounded by negative people, it is important to remember that we're not a part of their story. It is kind and compassionate to hold space for a dear friend who is going through a tough time, but it's not so kind to ourselves to invest into their struggle until it becomes our own. Often, when we're in negative situations, we absorb the energy subconsciously. If you know you're going to be in such situations or around such people, imagine you're cloaking yourself in a white light or a transparent bubble of protection. Whether you subscribe to the idea of auras or not, we all have energy fields((WellBeing:
Aura Energy Fields And Their Effect on Our Spiritual Journey)). This is most apparent when you meet someone for the first time, and you get a good vibe or poor impression of them. You're actually picking up on their aura. Likewise, it is important to care for your own so that you're not attracting or taking on someone's negativity.
5. Observation
When a problem occurs, are you the first person to step in and help? Are you often the martyr or savior when people need something done? How often does this deplete you or take you away from your own self-care? For many of us, stepping in to help in a negative situation is almost a reflex. Our good nature and kindness shine through! This comes at a cost, however. Investing our energy into fixing negativity often leaves us spent, frustrated, and resentful. The hard truth is that we're not meant to save the world. Every negative situation does not need our quick fix or invested effort. Likewise, every negative person does not need us to save them. If you get the urge to do this, pause and observe. Negativity
does have its benefit. It forces people and situations to change, shift, and evolve.
6. Release
Imagine a row of matchsticks. The first one is lit and carries the flame down the line until one matchstick moves out of the formation, saving the rest. The same is true when we're around negativity and take it on; our chances of passing it along to others are high. All it takes is for one person to stop the negativity in its tracks before it "infects" more people. We can always be that person. Through the practice of self-awareness and detachment, we can remove ourselves from the story and re-focus and realign.
7. Create Space
We don't always know the backstory of a negative situation or person. We don't know what that person may be dealing with, or the details of the circumstances that are now affecting us. Creating space and patiently listening to someone or learning more about what is happening may give us the pause we need to de-escalate our own negative spiral. The
practice of empathy is astoundingly effective in bringing us back to ourselves; oddly enough, it does this because we deeply connect to our world and to others((Psychology Today:
Empathy)). There is always space for understanding.
Final Thoughts
Negativity is a natural part of life, albeit uncomfortable. It teaches us the importance and the preciousness of positivity! As such, it is vital that we understand how we react to negativity in our life. Through emotional, mental, and physical interaction, we pick up negativity quickly and subconsciously. It becomes a part of our self-care regimen, then, to practice self-awareness and notice where negativity has hidden in our being. Working to extricate this energy is both a gift to yourself and to those around you, as you become a part of the solution by choosing to focus on yourself with love and care.
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