Transforming negative thoughts into positive ones is a crucial skill for students to improve both their mental well-being and academic success. This process, known as cognitive reframing, turns challenges into opportunities, reduces stress, and builds resilience. Here are effective ways for students, aged 12 and above, to shift their mindset from negative to positive:
1. Recognise Your Negative Thoughts
Track your thoughts: Jot down your negative thoughts. Acknowledge these thoughts to feel understood, and counter them with positive thoughts to foster hope. Arrange the negative thoughts and positive thoughts side by side, like in the table below.
Negative Thought | Positive Reframing |
“I’ll never be good at maths.” | “Maths is challenging for me, but I can improve with practice and effort.” |
“I messed up this assignment, I’m such a failure.” | “I didn’t do as well as I hoped on this assignment, but it’s an opportunity to learn and do better next time.” |
“Nobody likes me at school.” | “I haven’t connected with many people at school yet, but I can make an effort to reach out and find common interests.” |
“I can’t do anything right.” | “I’ve faced some setbacks, but I also have strengths and have succeeded in other areas. I can learn from my mistakes.” |
“I’m going to fail this test, I know it.” | “I’m nervous about this test, but I’ve prepared as much as I can. I’ll do my best, and that’s all I can ask of myself.” |
“It’s too late to start studying; I won’t learn anything.” | “Even a little study time is better than none. I can still review the key points.” |
“I’m not smart enough for this class.” | “This class is really challenging, but being smart is about effort and growth, not just innate ability. I can ask for help and continue to grow.” |
“Everyone is better than me.” | “Everyone has their strengths and weaknesses. I can focus on my own growth and not compare myself to others.” |
2. Recognise Your Negative Thoughts
Question the validity of your negative thoughts. Ask yourself, ‘Is this thought factual or emotional?’ and ‘What evidence contradicts this thought?’ This scrutiny weakens the hold of negative thinking.
3. Build Confidence and Self-Esteem
Say I am Amazing, I will never give up. Begin with prompts like:
- I am really good at _______________________________
- One challenge I’ve overcome that makes me proud is ____________
- People often compliment me about ________________________
- A quality I love about myself is ________________________
- I felt happiest when _________________________________
- Something I’ve done that positively impacted someone’s life is _____
- A goal I have for the future is ____________________________
- A lesson I’ve learned that has shaped me is __________________
- I am grateful for _____________________________________
- An achievement that signifies my hard work is ________________
- A hobby or activity that makes me feel at peace is ______________
- When I face a difficult day, something that helps me through is _____
- I feel most confident when _______________________________
- A dream I am committed to pursuing is ______________________
- One thing I want to improve about myself is __________________
4. Create a Wellness Wheel
Making a Coping Strategies Wheel (Wellness Wheel) is a cool way for students like you to explore diverse ways of managing stress, difficult emotions, and challenging situations. Think of it as a visual guide showcasing a variety of techniques you can turn to when facing adversity. This wheel serves as a reminder that there are numerous approaches to tackling problems, and having them laid out can facilitate easy access to coping mechanisms whenever you need support. Get together with your friends and family to craft your own personalised wheel.
Check out the resource to create the wheel (age 5 and above ) – https://pawprintfamily.com/wp-content/uploads/woocommerce_uploads/2020/04/Coping-Strategies-Wheel.pdf
5. Perform an Activity: How Do People See Me?
Step 1: Pick words you think accurately describe you and keep a record of them.
For example,
I am kind | I am helpful | I am trustworthy | I am smart | I am intelligent |
I can express my feelings | I am angry | I am fun to be with | I follow rules | I have many friends |
I can create trouble | I get others into trouble | I work hard | I don’t like studying | I know about myself |
Step 2: Now, get your friends and teachers to pick those they think accurately describe you and keep a record of them.
For example,
I am supportive | I am dependable | I am loyal | I am generous | I am creative |
I am short tempered | I am lazy | I am good with studies | I am stubborn | I have many friends |
I procrastinate | I am disorganised | I work hard | I am positive | I am empathetic |
I am responsible | I am diligent | I am active | I am not engaged | I am shy |
Step 3: Compare both lists!
This activity helps you see how others view you, potentially revealing unnoticed strengths and areas for improvement. It boosts self-awareness and promotes empathetic, effective communication.
6. Seek Support
It is courageous to ask for help. Whether you require academic assistance or support with managing your emotions, reaching out to a trusted individual can provide comfort and solutions. Remember, asking for help is a universal need, not a weakness. If direct conversations are challenging, numerous apps and online platforms offer confidential, judgement-free spaces for sharing and support.
For more information on supporting schools and students in their well-being journey, reach out to us at hello@zoala.co. Let’s prioritise mental wellness in schools together.
By
Rahul Vijayan
Co-Founder & CPO of Zoala