How to eliminate negative thoughts when burnt out

Negative thoughts and emotions

Negative talk quickly creeps in when constantly on the go, long to-do lists, people depending on you and feeling overwhelmed. You may be trying to juggle way more than you SHOULD right now, and for that reason you are starting to feel burnt out. This post will discuss ways to eliminate negative thoughts when burnt out.

For example: 

• The kids constantly needing you
• The house is a mess
• Work projects
• Laundry is still not folded
• You haven’t worked out all week 

And so on and so forth.

It’s when these things happen that we start to talk negatively about our feelings and situation. You may catch yourself saying:

1. I hate doing…
2. I am so stressed about…
3. This is a disaster…
4. I can’t stand…
5. I have to do…
6. I don’t want to…

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There are stressful days, don’t get me wrong!

Now, we will definitely not be able to escape all the stressful days, especially with working and raising kids (plus tending to a home and your relationship). However, when the negative talk and days turns into an everyday occurrence, that’s when you need to re-evaluate what you are doing and how to make it more JOYFUL. 

It is all about finding joy amidst the chaos of motherhood (and motherhood as a working parent). So, let’s go back for a second and talk about 7 keyways to avoid and/or eliminate negative talk days from being the new norm.

7 ways to eliminate negative talk

1. Negative talk to Positive talk – this involves changing language that is negative to positive. I would write out all the common words or phrases that you use. And, if you are someone who can’t seem to remember all that you say, ask someone who is with you often and they will help piece it together.

For example –

I hate waking up so early —- I get to wake up early for my kids.

I don’t want to do the laundry —- I am grateful for folding my baby’s clothes.

2. Outdoor time – it’s crazy how much fresh air can do to your attitude and energy in matter of minutes. It is important to take some time for yourself and to yourself. This might be a nice walk in your neighborhood or a walk around the parking lot at your job.

Do this without a phone and simply being alone with your own thoughts, appreciating your surroundings.

3. Visualization technique – Check out this blog post for an in-depth description of this technique. To summarize, this technique allows you to visualize the life of your dreams as a working parent through question asking.

Let yourself image what that life looks and feels like so you can then focus on that end goal, not the everyday craziness.

4. Meditation – meditation can be very powerful if done intentionally. There are many self-guided meditations on YouTube that you could watch. You could also meditate through yoga which is another form of self-care through caring for your body. This is another great tool to tap into a calmer and peaceful stage and away from the negative emotions.

5. Affirmation – this is something you can do every day before going to work, while getting ready or in the car before entering your job building. You could listen to an affirmations video on YouTube or look up working mom affirmations and say one once a day.

There are a number of different activities you can do to, which I will share in next week’s blog post. The goal is to remind yourself of all the great things you have been and are doing.

6. Alone time – simply take some time to be alone. Sometimes at work, I go and eat lunch by myself so I can hon in on my thoughts. This connects well with outdoor time too. At first, being alone can be scary if you haven’t faced your own thoughts yet.

Let this be an opportunity to face your feelings and thoughts, and then do something about it.

7. Mindset Journaling – my absolute favorite – and what changed my life. Mindset journaling is essentially visualization but on paper. You ask yourself a one question everyday and go deep writing that response.

SECRET: I have a mindset journal (my 1st product!) coming out 2/26. Jump on my email list, so you can be the first to hear about it.

The main goal when facing negative thoughts is doing something about it.

What you don’t want to do is stay that way. It will not help you, your family, friends, workplace etc. I also know you want to enjoy the experience of motherhood without dreading every single second of it. While I can’t take away the dirty dishes and screaming toddler, I can equip you with tools to help you see the positive in it all.

Check out these other related blog posts:

1. 40 self care ideas for working moms
2. 10 activities when you have the whole day off

Go ahead and share in the comments, do you catch yourself talking negatively more frequently than not? What will you give a try?

Thank you!