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It's hard to remain calm and rational in a time that seems to be careening wildly out of control. Were continually overwhelmed with negative news. We are subjected to panic-inducing worries over the coronavirus, arguments about which politician will wreak more havoc, the deteriorating economy and its impact on your job and the frighteningly plummeting stock market.

Understandably, you just want to pull the covers over your head and stay in bed. Of course, you cant because you have a family to look after. Youre now expected to show up to work feeling sharp and happy. For most people, the reality is that we constantly face a fight everyday against our fears, anxieties and worries.

You cant change the events of the world, but you can change how you think about them. You need to focus on whats within your control. Keeping a positive mindset, having a thick skin and resisting the urge to simply give up is essential to getting through tough times.

Its easy to blame your annoying, overbearing boss and insipid, backstabbing co-workers for your misery at work.

Youve switched jobs hoping that the grass would be greener on the other side, except now the new lawn is brown and the trees are barren. Nothing has changed. Youre still unhappy. Your boss is a jerk. Your co-workers have cliques and you dont feel like you belong.

You can point to everyone and everything as the cause of your career stagnation. Some of the reasons may be valid. However, if this continues happening for a couple of years at various companies, you may want to rethink your blame game.

Its possible that just maybe a new job isnt the answer to your unhappiness at work. You may want to look inwardly. Perhaps, youre the source of your own misery.

Its a very common thing. You get stuck in a downward spiral of negativity. Your boss angrily lectures you about something stupid, you missed out on a promotion, less deserving people are bypassing you and on the fast track toward success and a sure-thing interview didnt work out. This puts you in a negative headspace. You start feeling bitter and resentful. You take it out on everyone around you. After a while, theyre tired of hearing your complaints and move on.

Its evident to everyoneexcept youthat you are in a career, mental and emotional tailspin. Before you start looking for another new job or try to obtain a promotion within your company, you need to engage in some cold, hard and critical introspection. Look at what you are doing. Analyze your actions, thoughts and beliefs. Start deeply considering what youre thinking and doing.

Heres a checklist to help you get started:

If you feel and act this way, its time to break the cycle. Youve already taken the first step by reading this piece. It all starts with recognizing that youve created harmful habits and thought patterns.

Tune out all of the noise. Stop watching so much television, especially angry cable news that stirs up fear and rage. Put down your phone and detox from social media. It riles you up and also makes you feel inadequate compared to what everyone else is supposedly doing.

Start replacing these self-defeating thoughts and actions with positive, self-affirmative actions. Once you remove toxic thoughts and behaviors, you can really begin to drive your career forward. Then, there will be nothing stopping you from reaching your goals and succeeding

Read more:
Fight Back Against Toxic Thoughts And Self-Defeating Actions That Hold Back Your Career - Forbes