A new study has given yet another reason to train yourself out of constant negative thinking, finding it might increase the risk of Alzheimer's disease.
Negative thinking linked to dementia risk – how to break out of the cycle
The research, by University College London and published in Alzheimer's & Dementia, found a link between what scientists call 'repetitive negative thinking' and cognitive decline in participants over the age of 55.
Lead author Dr Natalie Marchant said: "Depression and anxiety in mid-life and old age are already known to be risk factors for dementia. Here, we found that certain thinking patterns implicated in depression and anxiety could be an underlying reason why people with those disorders are more likely to develop dementia.
"We hope that our findings could be used to develop strategies to lower people's risk of dementia by helping them to reduce their negative thinking patterns."
Consultant psychologist and co-founder of The Chelsea Psychology Clinic Dr Elena Touroni says: "People who are very hard on themselves tend to have what we call in psychology 'unrelenting standards'. The sky is the limit – there is always something more to achieve. This is a psychological vulnerability can land someone in a dangerous place."
These are some of Touroni's tips for people who want to break out of the pattern of repetitive negative thoughts…
Don't believe everything you think
"Just because you have a thought, doesn't mean it's true. When you notice you're being hard on yourself or thinking very negatively, take a step back and question the thought you're having. Is there any evidence to support this? Are you jumping to conclusions? Are you seeing the whole picture or just focusing on the worst possible scenario?"
Ask yourself if you'd talk to a friend this way
"Often we say things to ourselves that we would never dream of saying to a friend. Next time you are being hard on yourself, try showing yourself the same kindness and compassion you'd show a friend."
Try understand where this self-criticism comes from
"Do you feel like you're trying to prove something (to yourself or others)? Can you trace back to where this all started? Therapy is a great place to start exploring your earlier experiences and how they might be impacting you now."
Dedicate time to yourself
"Commit to doing at least one thing a day that is just for your wellbeing and pleasure – and just for you. For example, run yourself a nice long bath, do an online yoga class etc."
Try be kind to yourself
"Practise gratitude for things you already have rather than focusing on the things you don't have (mindfulness can help with this)."