Negative thinking is a bad habit that only gets worse because of how we respond to it. Here are 10 ways to deal with negative thinking in a healthy and productive way-one that addresses the root of the problem rather than quick fixes that make you feel better in the moment and worse in the long run
Distinguish helpful vs unhelpful negative thinking
Just because you’re having negative thoughts doesn’t mean something’s wrong. In fact, negative thinking can be a very good thing.
- Use negative thoughts as a cue to prepare and make plans for downturns, which can be very helpful for the success of your business and your own peace of mind.
Stop judging yourself for your negative thinking
Just because you have thoughts that are negative doesn’t mean they’re bad-or that you’re bad for having them.
- Negative thoughts are inevitable. It’s how you respond to them that determines how you will react to them.
Edit your negative thinking to be more realistic
If you want your mind to stop generating so many negative thoughts, then you need to respond differently to the ones it already generates
- Edit the initial negative thought
- Just because you have a thought doesn’t mean you have to keep thinking it
- Feel free to edit, modify, or suggest alternatives to your initial thoughts
Accept your thoughts
Before you shift your attention elsewhere, it’s important to accept your negative thinking.
- Take a second to acknowledge that you are experiencing negative thinking, label what type of negative thinking if possible, and remind yourself that just because you don’t like that negative thinking doesn’t mean you’re bad for having it. Negative thoughts are just thoughts.
Call out your cognitive distortions
Cognitive distortions are errors in thinking that lead to unnecessarily painful and prolonged emotion
- The better you get at identifying cognitive distortions early, the less affected by them you will be.
- Ask yourself: What was I thinking just now? What thoughts led to this shift in emotion or mood?
All You Need to Know
Everyone experiences unhelpful negative thinking like worry, rumination, or self-criticism. It matters how you respond to it.
Identify the emotions behind your negative thinking
Negative thinking can lead to painful emotions, but painful emotions can also be a trigger for negative thinking.
- A great way to avoid getting into spirals of negative thinking is to: A) Get better at identifying and acknowledging painful moods and emotions
- B) Build the habit of validating difficult moods & emotions rather than overthinking them.
Look for the function behind your negative thinking
Ask yourself: What function does this negative thought serve? How could my mind be trying to help me with this negative thinking?
- The best way to let go of negative thinking and minimize its emotional impact is to stop being judgmental and replace the instinct for criticism with curiosity.
Identify your negative thinking triggers
A handful of common triggers for negative thinking
- Poor sleep or fatigue
- Interpersonal conflict
- Mistakes, errors, or failures
- Chronic stress, overwhelm, or burnout
- Transitions (new job, divorce, relocating, etc.)
- Loneliness Holidays Family The news
- Illness or injury
- Old memories
Do your negative thinking intentionally, not reactively
You can’t expect to just wing it and react to negative thinking on the fly. You need to practice and prepare for it.
- Make some time to intentionally confront negative thinking head on so that you can get to know it and make a real plan for navigating it in the moment.
Move!
The best solution to negative thinking is behavior, not more thinking
- When you’re already stuck in a cycle of unproductive negative thinking, more thinking usually just makes things worse
- Remember that you can simply do something else – moving your body for 20 or 30 minutes often clears your mind and gives you a fresh perspective to deal with whatever issues are bothering you
