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Hello my friends. Welcome back to this wonderful, fresh new episode. I'm your host, Felipe.

And I'm your host, Alisa.

So Felipe, what are we going to talk about today?

Well, Alisa, as you know, we don't just teach English through our podcast conversations. We always try to bring some valuable life lessons, too.

Absolutely. We love sharing meaningful topics, like last time we discussed social media addiction.

Exactly. And today's topic is all about how to stop negative thoughts. What do you think about that?

That sounds amazing. I'm personally really excited because I've struggled with negative thinking myself. I can't even begin to tell you how much it affects daily life.

I totally understand your pain, Alisa. Controlling negative thoughts is incredibly tough. It's like fighting an invisible battle inside your mind.

Right. And the hardest part is we often feel like we can't share this with anyone. People might judge us because they don't understand what we're going through.

That is exactly why we chose this topic. Today, we'll dive deep into how to recognize and stop negative thoughts. And of course, whenever we come across new words, we'll learn them together.

Let's start with a question. Do you know how many thoughts an average person has in a single day?

Hm, that's interesting. I've heard people say it's around 60,000 thoughts a day, but is that actually true?

Well, it turns out that number is often repeated online, but recent research gives us a more accurate estimate. According to a 2020 study by neuroscientists at Queens University in Canada, the average person has about 6,000 distinct thoughts a day.

Wow, that's still a huge number. Just imagine 6,000 different thoughts running through your mind every day. No wonder our brains feel overloaded sometimes.

Exactly. And unfortunately, a large portion of those thoughts are negative things like self-doubt, worry, regret, and fear. That's why today's topic is so important.

Yes, learning how to stop or manage negative thoughts can really improve your mental health and overall quality of life. And as always, we'll highlight useful English phrases and expressions along the way.

Perfect. So, let's start with the first step: awareness. You can't change your thinking unless you first notice what's happening in your mind.

That's a great point. One helpful technique is to simply pause and ask yourself, "What am I thinking right now?" Just naming the thought gives you a bit of distance from it.

Yes. And once you're aware of a negative thought, the next step is to challenge it. Ask yourself, "Is this really true, or am I exaggerating?" Often negative thoughts are based on assumptions, not facts.

Let me ask a question to our viewers and friends. Do you think that negative thinking becomes a cycle or a sort of habit? What are your opinions?

So, how can you quickly stop any negative thinking that pops up?

That's a great question. One effective way is to practice mindfulness. When you notice negative thoughts, just take a moment to breathe and acknowledge them without judgment.

That sounds helpful. But what if it keeps coming back?

Good point. Another technique is to challenge those thoughts. Ask yourself if they're really true or if there's another perspective you can consider. Shifting your focus to something positive can really help, too, like recalling a happy memory or listing things you're grateful for.

I like the idea of gratitude. Are there any quick exercises we can do?

Absolutely. One exercise is to write down three things you appreciate every day. Alternatively, you could also try the 5-4-3-2-1 grounding technique. It helps you focus on your surroundings by identifying five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

Felipe, let me ask you something. Does mindfulness really work when it comes to controlling negative thoughts?

Great question, Alisa. Yes, mindfulness is actually one of the most effective techniques for managing negative thinking. When you practice mindfulness, you're training your brain to stay in the present moment instead of getting stuck in regrets from the past or fears about the future.

You know, I don't think people realize how much our thoughts can affect both our body and mind. Like constant negative thinking isn't just in your head; it actually takes a toll on your health.

Totally. People say it's just a thought, but it's more than that. Our brain and body are connected. When you're constantly stressed or thinking negatively, your body reacts.

Right? Your brain starts releasing stress hormones like cortisol. And if that keeps happening over time, it can mess with your sleep, raise your blood pressure, and even weaken your immune system.

Exactly. But the good news is it works the other way, too. When you think positively or feel grateful, your brain releases chemicals like serotonin and endorphins, which help you feel calmer and healthier. Not only that, positive thinking can actually help you solve problems more effectively. When your mind isn't cluttered with stress, you're more creative, more open to ideas. It's like your brain opens new doors you didn't even notice before.

Yeah, I've definitely felt that. Like when I'm in a better headspace, I can handle things so much more smoothly. Even tough stuff doesn't feel as overwhelming.

Exactly. It's not about pretending everything's perfect. It's more about creating the mental space to deal with life in a healthier way.

Well said. It's like giving your brain room to breathe. And when you do that, it starts working with you, not against you.

Now, let's talk about how positive thinking can actually change someone's life. I know that sounds kind of dramatic, but it's true.