The thoughts, beliefs and attitudes of a person have a direct impact on their behaviour and emotions. Negative thinking destroys confidence, induces negative emotions and interferes with our performance.

As a result, we have more negative thoughts which in turn adversely affect our emotions and performance further, and a vicious circle is formed. Our outlook will become gloomy.

Fortunately, we can counter negative thoughts by following these steps:

1. Thought awareness - observe your thoughts and look out for negative ones. Examples of negative thinking include putting yourself down (I always cannot accomplish this task, I will never be able to manage it), criticising your faults (my performance was terrible), doubting your ability (am I really capable to be a police officer?) and expecting failure (I will fail the coming promotion examination).

Once you have identified the presence of such thoughts, you have to monitor their impact.

2. Rational Thinking - Evaluate your negative thoughts and ask yourself honestly whether they have any basis in truth. Odds are, they don't, because negative self-talk doesn't spring from our rational minds.

3. Positive Thinking and Affirmations - Positive, affirmative thinking can build confidence and change negative behavioural patterns into positive ones. You can base your affirmations on a rational assessment of fact and use them to fight against the negative thinking that might have undermined your self-confidence. Examples of positive thinking include: "I can finish this task"; "I can achieve my goals"; "I am completely myself and people will like me"; "I am in control of my life"; "I can learn from my mistakes"; and "I am a valued person".

Positive thinking can induce hope in our lives. It is not a panacea. We have to decide rationally what goals we can realistically reach with hard work and use positive thinking to reinforce those goals.

Some people think that a strong person does not need others' help because they have the ability to solve all problems by themselves. Quite the contrary, a real capable person is one who has a good support network which can back them up in the face of difficulties.

As society endorses a "protector" role for police, some colleagues believe that police should be invulnerable. As a result, when they encounter problems, they try to conceal their difficulties or worries because they are afraid that others may doubt their abilities.

Other colleagues presume nobody can help them and hence they face their problems on their own. In fact, with help from others, problems can be solved. With the support from your family, friends and colleagues, you will be more confident to deal with the difficulties you are facing and your stress level will decrease. In addition, if you consider others' suggestions seriously, and ask for help when you are in need, you can always find solutions to your problems.

Next time, healthy eating habits and financial prudence will be discussed. To obtain copies of the Stress Management Handbook (in Chinese only), please contact Ms Yu of the Psychological Services Group at 2866-6206.

(Please note that the English translation of the rest of the Stress Management Handbook will be published in alternate issues of OffBeat)

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