Putting A Stop To Negative Thoughts
Do you catch yourself thinking, “I can’t do this,” “I’m not good enough,” or even “Things will never get better”?You’re not alone. These negative thoughts creep in uninvited and can quickly spiral into anxiety if we let them take over. But here’s the good news: you can learn how to stop negative thoughts and prevent them from triggering anxiety.
This guide will walk you through why we have negative thoughts, how they affect us, and—most importantly—how to stop them in their tracks. Whether you’re battling occasional self-doubt or persistent anxious thoughts, these practical strategies can help you regain control and find calm.
Why Do We Have Negative Thoughts?
Negative thoughts are a normal part of being human. On average, we have tens of thousands of thoughts daily, and it’s estimated that around 11 of those are negative for the average person. While they’re not inherently harmful, these thoughts can become problematic when we start to believe them or let them dictate how we feel and act.
What Triggers Negative Thoughts?
Negative thinking often arises during moments of stress, uncertainty, or emotional vulnerability. Some common triggers include:
- Fear of failure: Worrying about disappointing yourself or others.
- Social comparison: Judging yourself against others and feeling inadequate.
- Past experiences: Painful memories can fuel self-doubt or fear of repeating mistakes.
- Anxiety or low mood: These states amplify our tendency to think negatively.
How Negative Thoughts Lead to Anxiety
Imagine this: You make a mistake at work and immediately think, “I’m terrible at my job.” This thought makes you feel anxious, which fuels more thoughts like, “Everyone will find out I’m a failure.” Before long, you’re stuck in a loop of self-criticism and worry.
This cycle is common because negative thoughts don’t just appear in isolation—they grow and feed off each other, creating an overwhelming sense of anxiety.
How To Stop Negative Thoughts
The first step to breaking the cycle is recognising these thoughts for what they are: automatic, unhelpful, and often irrational. Here are some tried-and-tested strategies to help you stop negative thinking and reduce anxiety:
1. Spot Your Thinking Patterns
Negative thoughts often follow predictable patterns. By identifying these, you can challenge and reframe them. Some examples include:
- Magnification or minimisation: Blowing mistakes out of proportion while downplaying achievements.
- Example: “I messed up one slide in my presentation, so the whole thing was a disaster.”
- Catastrophising: Jumping to the worst possible conclusion.
- Example: “If I fail this exam, I’ll never have a successful career.”
- Shoulds and musts: Setting rigid, unrealistic expectations.
- Example: “I should be perfect at everything I do.”
- Emotional reasoning: Believing something is true because it feels true.
- Example: “I feel scared, so I must be in danger.”
- Black-and-white thinking: Viewing things in extremes, with no middle ground.
- Example: “I made a mistake, so I’m a complete failure.”
2. Keep a Thought Diary
Writing down your thoughts helps you become aware of patterns and triggers. Each time a negative thought arises:
- Record it: Write what the thought was and the situation that triggered it.
- Rate it: How much do you believe this thought on a scale of 1–10?
- Challenge it: Look for evidence for and against the thought.
- Reframe it: Replace the negative thought with a more balanced or positive one.
3. Challenge Negative Thinking – Examples
To change your mindset, you need to confront negative thoughts head-on. Here’s how:
Magnification:
- Negative Thought: “I forgot to reply to that email. Everyone will think I’m unprofessional.”
- Reframe: “People make mistakes all the time. One email doesn’t define me as a professional.”
Catastrophising:
- Negative Thought: “If I fail this test, my whole future is ruined.”
- Reframe: “One test is just a small part of my overall progress. I can learn and improve.”
Emotional Reasoning:
- Negative Thought: “I feel anxious, so something bad must be about to happen.”
- Reframe: “Feeling anxious doesn’t mean there’s actual danger. It’s just my mind being overactive.”
4. Practice Mindfulness and Acceptance
Mindfulness is about observing your thoughts without judgment. Instead of fighting negative thoughts, let them come and go like clouds drifting across the sky. Remind yourself that thoughts are not facts—they’re just mental events.
5. Shift Your Focus
Dwelling on negative thoughts often makes them worse. Break the cycle by focusing on something positive or engaging:
- Try gratitude journaling: Write three things you’re grateful for each day.
- Engage in hobbies: Painting, cooking, or gardening can redirect your energy.
- Exercise: Physical activity reduces stress and boosts mood.
6. Use Positive Affirmations
Affirmations help reprogram your mind to focus on the positive. Try repeating phrases like:
- “I am capable and strong.”
- “I deserve love and happiness.”
- “Challenges help me grow.”
Write these affirmations down and place them where you’ll see them daily—on your mirror, phone, or desk.
7. Seek Support
Sometimes, managing negative thoughts on your own can feel overwhelming. Talking to a trusted friend, family member, or therapist can provide fresh perspectives and emotional relief. Cognitive Behavioural Therapy (CBT), in particular, is highly effective for addressing unhelpful thinking patterns.
Additional Tips To Break Negative Thinking
Create a Calming Environment
Your surroundings can influence your mindset. A clutter-free, peaceful space can help reduce mental noise and anxiety. Light a candle, play soothing music, or spend time in nature to boost your mood.
Limit Exposure to Stressors
Minimise triggers like excessive news consumption or toxic social media. Curate a digital environment that inspires and uplifts you.
Develop a Routine
Regular habits like consistent sleep, exercise, and a healthy diet provide structure and stability, making it easier to handle intrusive thoughts.
Examples of Negative Thoughts and How To Manage Them
Here are some real-life examples of negative thoughts and actionable steps to reframe them:
- Negative Thought: “I’m always messing things up.”
- Response: “Everyone makes mistakes sometimes. What can I learn from this experience?”
- Negative Thought: “Nobody cares about me.”
- Response: “I feel lonely right now, but that doesn’t mean I’m unloved. I’ll reach out to someone I trust.”
- Negative Thought: “I’m too scared to try something new.”
- Response: “It’s normal to feel nervous about the unknown, but I can take small steps to build confidence.”
Final Thoughts
Learning how to stop negative thoughts is a skill that takes time and practice. The key is to recognise when these thoughts arise, challenge their accuracy, and replace them with more balanced perspectives. Remember, you are not your thoughts—they’re just passing visitors in your mind.
By using techniques like mindfulness, positive affirmations, and thought diaries, you can regain control over your mental landscape and reduce the anxiety that negative thinking can trigger.
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