How to Stop Negative Thoughts: 10 Techniques to Use Today

Does changing thoughts change your life? The quick answer: yes! One fascinating study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3971472/ found that changing...

Does changing thoughts change your life?

The quick answer: yes! One fascinating study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3971472/ found that changing how we think about scary or negative things can help reduce fear and anxiety, and this change can last a long time.

Reframing negative thoughts is a powerful tool that can transform your outlook on life forever. In this article, we’ll explore what negative thoughts are and dive into 10 actionable techniques to help you reframe them.

Disclaimer: We are so honored to help you find authentic connections! If you are struggling to find the help you need, please note that all content found on this website is not to be considered professional medical advice. It is always best to consult a doctor or licensed therapist with any questions or concerns in regards to your physical or mental health. For a good resource for therapists, you can check out Mental Health America’s helpful list https://www.mhanational.org/finding-therapy.

What Are Negative Thoughts?

Negative thoughts are pessimistic or unhelpful beliefs and ideas that can impact our mood, behavior, and overall well-being. They often involve self-criticism, catastrophizing, or overgeneralizing negative experiences. These thoughts can create a cycle of negativity, affecting our mental health and hindering our ability to navigate life’s challenges effectively.

The 6 Most Common Negative Thinking Patterns

Psychologists have identified several categories of negative thinking, each with its own characteristics and challenges.

Here are six main categories of negative thinking patterns:

1. Catastrophizing: This is when we automatically assume the worst possible outcome in any given situation.
   • Example: You make a small error in an email to your boss, and immediately think, “I’m going to get fired for this mistake!”
   • Reality Check: Most small errors are easily corrected and rarely lead to severe consequences.
2. Overgeneralization: This occurs when we take a single negative event and use it to make a general rule about our life or the world.
   • Example: After one unsuccessful job interview, you think, “I’m never going to get hired anywhere.”
   • Reality Check: One interview doesn’t determine your entire career path. Each opportunity is unique.
3. Personalization: This is the tendency to take things personally or blame yourself for events that are not entirely under your control.
   • Example: Your team project at work faces delays, and you think, “It’s all my fault. I’m letting everyone down.”
   • Reality Check: Team projects involve multiple factors and people. Rarely is one person solely responsible for all outcomes.
4. All-or-Nothing Thinking: Also known as “black-and-white thinking,” this pattern involves seeing things in extreme, absolute terms with no middle ground.
   • Example: You’re on a diet and eat one cookie, then think, “I’ve completely ruined my diet. I might as well give up entirely.”
   • Reality Check: Progress isn’t all-or-nothing. One small deviation doesn’t negate all your efforts.
5. Mental Filtering: This involves focusing solely on the negative aspects of a situation while filtering out all the positive ones.
   • Example: You receive performance feedback at work with many positives and one area for improvement. You obsess over the improvement area and ignore all the praise.
   • Reality Check: Most situations have both positive and negative aspects. Acknowledging both provides a more balanced perspective.
6. Should Statements: These involve criticizing yourself (or others) with “should,” “must,” or “ought” statements.
   • Example: “I should be able to handle this without getting stressed.”
   • Reality Check: These statements often set unrealistic standards and lead to feelings of guilt or frustration.

Any time you find yourself caught up in one of these negative patterns, use one of the below techniques to reframe that negative thought.

The “What If” Flip

Instead of asking “What if something bad happens?”, try flipping it to “What if something amazing happens?” This simple shift can open up a world of possibilities and reduce anxiety.

The power of this technique lies in its ability to:

1. Redirect your focus from potential threats to potential opportunities
2. Activate the brain’s reward center, releasing feel-good neurotransmitters
3. Broaden your perspective, allowing you to see more possibilities
4. Increase your resilience in the face of challenges

Here’s a table with examples of how to flip negative “what if” thoughts into positive ones:

To make this technique even more effective, try to engage your senses when imagining the positive scenario. For example, if you’re flipping a thought about a job interview, imagine how you’ll feel when you nail it, the smile on your face as you walk out of the office, and the excited call you’ll make to share the good news.

Action Step: Set a timer for 5 minutes and write down 10 positive “What if” questions related to a situation you’re worried about. For example, “What if I ace this presentation?” or “What if this challenge leads to an incredible opportunity?” Then, choose your favorite positive “What if” and spend 2 minutes vividly imagining that scenario, engaging all your senses.

Pro Tip: Create a “What If Flip” jar. Whenever you catch yourself thinking a negative “What if,” write it down, flip it to a positive version, and add both to the jar. At the end of each week, review your flips to reinforce the habit of positive thinking.

The Perspective Switch

Imagine viewing your negative thought through different lenses or perspectives. How might a friend, a role model, or even a fictional character interpret the situation?

A quirky example: What would Sherlock Holmes deduce about your negative thought?

Action Step: Write down a negative thought, then reframing it from 5 different perspectives (e.g., your best friend, your future self, your favorite superhero, a wise elder, and a curious child). Which perspective resonates most with you?

Turns out, these different perspectives are all part of your mind—choose to rely on a wiser perspective and your negative thoughts can really diminish!

The Visual Reframe Technique

If you have a negative thought, a visual image likely follows. It could be an image of getting fired from work or getting rejected by your crush.

But what if you could change the television episode happening in your mind? Here’s how:

1. Identify the negative thought: Become aware of the negative thought as it arises.
2. Visualize it: Create a mental image that represents this thought. For example, if you’re worried about a presentation, you might visualize a large, intimidating audience.
3. Transform the image: Mentally alter the image to represent a more positive perspective. In the presentation example, you might visualize the audience shrinking, smiling, or transforming into supportive colleagues.
4. Attach a positive affirmation: Associate a brief, powerful statement with your transformed image. For the presentation scenario, it might be “I am prepared and confident.”
5. Anchor the new image: Take a deep breath and let the positive image and affirmation sink in.

Action Step: Write in a notebook or digital app some negative thoughts, and:

1. Briefly describe the thought
2. Sketch or describe your initial visual representation
3. Sketch or describe your transformed positive image
4. Write down your associated affirmation. For a list of more positive affirmations you can use, head on over to 417 Daily Positive Affirmations For Personal Growth

Before important meetings, presentations, or challenging tasks, take a moment to anticipate potential negative thoughts and pre-emptively visualize!

The Curiosity Quest

Curiosity, according to psychiatrist Dr. Jud, is a transformative trait that can break bad habits and overcome anxiety. How? Curiosity can transform your negative thoughts into questions that spark curiosity and learning.

For example:

• Negative thought: “I’m not good enough for this promotion.” Curiosity question: “What skills can I develop to become an ideal candidate for this role?”
• Negative thought: “This project is too complicated.” Curiosity question: “What aspects of this project can teach me something new about my field?”
• Negative thought: “My colleague always outperforms me.” Curiosity question: “What strategies is my colleague using that I could learn from?”
• Negative thought: “I’m terrible at public speaking.” Curiosity question: “How do confident speakers prepare and deliver their presentations?”
• Negative thought: “I can’t keep up with all these technological changes.” Curiosity question: “What emerging technologies could most benefit my work, and how can I learn about them?”

Action Step: Set a “Curiosity Alarm” on your phone to go off three times a day. When it rings, take a current worry and turn it into a “How can I…?” question. Spend 2 minutes brainstorming possible answers.

The Language Upgrade

The words we use shape our reality. Upgrade your internal language to create a more empowering mindset!

Instead of saying “I have to,” try “I get to.” Replace “I’m afraid of” with “I’m excited to learn from.” Swap “This is impossible” for “This is challenging, and I’m up for it.”

Action Step: Create a personal “Language Upgrade Dictionary.” List 10 common negative phrases you use and their upgraded versions. Practice using these upgrades in your daily self-talk for the next week.

And if you really want to use language (both verbal and nonverbal) to boost your social skills, try out this resource:

Master your People Skills

Create a Memorable PresenceCommunicate with ConfidenceAchieve Your Goals

Join People School

Have a question about the presentation or People School? Email Science of People support.

The Scientific Method Approach

The Scientific Method Approach, inspired by cognitive-behavioral therapy (CBT), helps you objectively examine the evidence for and against your thoughts.

Research even found that CBT techniques https://psycnet.apa.org/doiLanding?doi=10.1037%2F0022-006X.74.4.658, including thought challenging, led to a 50-75% improvement in symptoms of anxiety and depression.

Here’s how to apply the Scientific Method Approach to your negative thoughts:

1. Identify the Hypothesis (Negative Thought): Clearly state the negative thought you want to examine.
2. Gather Evidence: Collect evidence both for and against your “hypothesis.” Be as objective as possible, as if you were a scientist studying someone else’s thoughts.
3. Analyze the Evidence: Evaluate the quality and quantity of evidence on both sides. Are there alternative explanations for the evidence supporting your negative thought?
4. Draw a Conclusion: Based on the evidence, what’s the most logical conclusion? This should be more balanced than your initial thought.
5. Develop an Action Plan: If your balanced conclusion still indicates an area for improvement, create a plan to address it constructively.

Let’s look at an example:

Action Step: Your turn! Try this scientific approach with a negative thought. Pick a negative thought that doesn’t distress you too much (think 2-3 on a scale of 10).

Pro Tip: When analyzing your thoughts, imagine you’re evaluating the thoughts of a friend or colleague. This creates even more distance between you and the thought.

The Storyteller’s Twist

“The stories we tell literally make the world. If you want to change the world, you need to change your story.” —Michael Margolis

What story are you constantly telling yourself? Telling your own positive stories can allow you to take control of your personal narrative. Here’s how…

1. Identify the Current Narrative
   • What’s the negative thought or belief?
   • How has this “story” been affecting your life?
2. Explore Alternative Plots
   • What if this challenge was actually a blessing in disguise?
   • How might a hero in a movie overcome this obstacle?
3. Develop Your Characters
   • What strengths or skills can you draw upon?
   • Who are the supporting characters in your life that can help?
4. Craft the Twist
   • How can you reframe this situation as a turning point?
   • What unexpected positive outcomes might arise?
5. Write the New Ending
   • How does this new perspective change your approach?
   • What’s the moral or lesson of this new story?

Let’s check-in with an example from a girl named Sarah:

Original Narrative: “I didn’t get the promotion. I’m a failure and my career is over.”

Rewritten Story: “The Unexpected Detour to Success”

As Sarah sat in her office, reeling from the news that she didn’t get the promotion, she felt a familiar wave of self-doubt. But then, something unexpected happened. Her phone buzzed with a message from an old colleague:

“Hey Sarah, heard you might be open to new opportunities. Our startup is looking for someone with exactly your skills. Interested in grabbing coffee?”

Suddenly, Sarah realized this “setback” was actually a crossroads. She met with her old colleague and discovered a world of possibilities she had never considered. The startup offered her not just a job, but a chance to shape an entire department.

Three years later, Sarah found herself leading a team twice the size she would have managed in her old company, working on cutting-edge projects that ignited her passion. She often thought back to that moment of disappointment and smiled, grateful for the plot twist that led her to this unexpected triumph.

Moral: What seems like a career setback can actually be the road to your true path and potential.

Action Step: Your turn. Choose a recent negative thought or experience and spend 15 minutes rewriting it as an empowering short story. Follow these prompts:

1. Start with “Once upon a time…” to set the stage.
2. Introduce the challenge (your negative thought).
3. Bring in an unexpected element that changes the perspective.
4. Show how the protagonist (you) grows or benefits from this twist.
5. End with a powerful lesson or moral.

The Time Travel Technique

Research shows that how we think about time affects our choices and problem-solving skills. When we focus on the long-term instead of just the present, we tend to make better decisions and feel less anxious.

Turns out, we can do this with negative thoughts, too! Try to think more in the one-week, one-month, and/or one-year timelines.

Consider this example of how a marketing executive might “time travel”:

Current Concern: “Our latest campaign underperformed. I’m failing at my job and might get fired.”

One Week Projection:

• The initial disappointment has subsided.
• We’ve scheduled a team meeting to analyze the results and brainstorm improvements.

One Month Projection:

• We’ve implemented lessons learned from the previous campaign.
• Early results from our new approach are showing promise.
• I’ve initiated conversations with other departments to enhance cross-functional collaboration.

One Year Projection:

• The “failed” campaign is now seen as a valuable learning experience.
• Our team’s ability to adapt and improve has strengthened our position in the company.
• I’ve grown as a leader, better equipped to handle setbacks and guide my team through challenges.

Reframed Perspective: “This setback is an opportunity for growth and innovation. By leading my team through this challenge, I’m demonstrating resilience and adaptability—valuable skills for long-term career success.”

Action Step:

1. Choose a current professional challenge or negative thought.
2. Set aside 20 minutes of uninterrupted time.
3. Write a dialogue between your current self and your future self one year from now.
4. Have your future self discuss:
   • How the current challenge was overcome
   • Unexpected positive outcomes that resulted
   • Key lessons learned and skills developed
   • Advice for your current self

Once you’ve finished this, you’re on your way to knowing what’s best for your long-term growth (rather than your short-term suffering)!

The Gratitude Flip

How grateful do you feel? Gratitude consistently can lead to a fundamental shift in your cognitive patterns. Over time, with more gratitude practice, you may find that:

• Your default reaction to challenges becomes more positive
• You’re better able to see opportunities in difficulties
• Your resilience in the face of setbacks increases
• Your overall job satisfaction and engagement improve
• Your relationships with colleagues and clients become more positive

Check out some examples of reframing negativity using gratitude:

Action Step: The 21-Day Gratitude Flip Challenge

1. Get a small notebook or create a digital document.
2. For the next 21 days, commit to performing at least one Gratitude Flip per day.
3. For each flip:
   • Write down the original negative thought
   • Note the underlying concern
   • Write your gratitude statement
   • Reflect on how the flip changes your perspective or planned actions
4. At the end of each week, review your flips and note any patterns
5. After 21 days, assess how this practice has changed your emotions and feelings

Want more on gratitude? Read on: Learn How to Be More Grateful with One Simple Trick

The Body Scan

Our thoughts and emotions are intimately connected to our physical sensations. In fact, a study found that specific emotions are associated with distinct patterns of sensations in the body, suggesting a strong link between our mental states and physical experiences.

Here are some common physical sensations you might experience:

1. Tension in the shoulders or neck
2. Tightness in the chest
3. Knot in the stomach
4. Clenched jaw
5. Rapid heartbeat
6. Shallow breathing
7. Cold or sweaty palms
8. Furrowed brow
9. Restless legs
10. Overall feeling of heaviness

How do we even become aware of these sensations to fix them? Try the body scan:

1. Body Scan: Take a moment to scan your body from head to toe. Notice any areas of tension, discomfort, or unusual sensation.
2. Identify the Sensation: Focus on the most prominent physical sensation you’re experiencing.
3. Connect to Thoughts: Reflect on what you were thinking about when you noticed this sensation. Often, physical discomfort is linked to negative thoughts or stress.
4. Name the Thought: Clearly articulate the negative thought associated with the physical sensation.
5. Breathe and Center: Take three deep breaths, focusing on the sensation as you inhale and exhale.
6. Reframe the Thought: Use one of the reframing techniques we’ve discussed (e.g., the Curiosity Quest or Gratitude Flip) to shift the negative thought. It might even help to apply loving-kindness to this sensation as well.
7. Re-scan: Notice how the physical sensation changes as you reframe your thought. If it doesn’t change, don’t worry—the goal isn’t to change the sensation at all, but just to notice it.

Action Step: Develop a two-minute reset routine that you can use whenever you notice challenging physical sensations:

1. 30 seconds: Quick body scan
2. 30 seconds: Identify the sensation and associated thought
3. 30 seconds: Deep breathing
4. 30 seconds: Reframe the thought

Practice this reset regularly, even when you’re not experiencing negative thoughts, so it becomes second nature when you need it most.

Frequently Asked Questions (FAQs) on Reframing Negative Thoughts

How long does it take to change negative thinking patterns?

Changing negative thinking patterns is a process that varies from person to person. With consistent practice of reframing techniques, many people start to notice improvements within 4-8 weeks. However, it’s important to remember that this is an ongoing practice, and even long-term practitioners of positive thinking occasionally need to actively reframe negative thoughts.

Can reframing negative thoughts cure depression or anxiety?

While reframing negative thoughts is a powerful tool that can significantly improve mood and reduce symptoms of depression and anxiety, it’s not a standalone cure. For clinical depression or anxiety disorders, it’s important to work with a mental health professional who can provide comprehensive treatment, which may include cognitive techniques like reframing alongside other therapies or medications as needed.

Are all negative thoughts bad? Should I try to eliminate them completely?

Not all negative thoughts are inherently bad. Some serve as important warning signals or motivators for change. The goal isn’t to eliminate negative thoughts entirely, but to develop a more balanced and realistic thinking pattern. Reframing helps us challenge overly negative or unhelpful thoughts while maintaining a healthy awareness of potential risks or areas for improvement.

How can I remember to reframe my thoughts in the moment when I’m feeling stressed?

Remembering to reframe in stressful moments takes practice. Some helpful strategies include: 1. Setting reminders on your phone 2. Wearing a specific bracelet or accessory as a visual cue 3. Practicing mindfulness to increase awareness of your thoughts 4. Creating a simple mantra or phrase to trigger your reframing practice 5. Regularly practicing reframing exercises so they become more automatic over time

Can children learn to reframe negative thoughts?

Yes, children can learn to reframe negative thoughts, and it’s a valuable skill for building resilience and emotional intelligence. However, the techniques should be adapted to be age-appropriate. Using storytelling, games, or simple analogies can make the concept more accessible to children. Parents and educators can model reframing in their own lives and gently guide children to question and reshape their negative thoughts.

Remember, reframing negative thoughts is a skill that improves with practice. Be patient with yourself as you learn and implement these techniques. Over time, you’ll find that positive reframing becomes more natural, leading to a more optimistic outlook and greater resilience in the face of life’s challenges.

Mastering the Art of Reframing Negative Thoughts

Reframing negative thoughts is a powerful skill that can transform your personal and professional life! Remember, change takes time, but through practice, you can develop a more resilient, positive, and growth-oriented mindset.

Key takeaways from this article include:

• The Scientific Method Approach: Treat negative thoughts as hypotheses to be tested objectively.
• The Storyteller’s Twist: Rewrite your negative narratives into empowering stories.
• The Time Travel Technique: Project into the future to gain perspective on current challenges.
• The Gratitude Flip: Transform negative thoughts into expressions of gratitude.
• The Curiosity Quest: Turn negative thoughts into questions that spark learning and growth.
• The Body Scan: Use physical sensations to identify and reframe negative thoughts early.

Ready to take your positive thinking to the next level? Check out our article on 14 Amazing Benefits of Meditation That Actually Rewire Your Brain to learn how to cultivate a calm and focused mind in the midst of a hectic life.