How To Overcome Negative Thinking
Negative thinking can be a powerful force in our lives, potentially holding us back from achieving our goals and living the life we want. It can be challenging to recognize when negative thoughts are taking over and break free of their grip. As a result, we may feel powerless against these destructive thought patterns that seem to keep us stuck in cycles of self-doubt and fear.
However, there are strategies you can use to stop negative thought processes and take control of your life. While it may not be easy, positive thinking can lead to a more fulfilling life. Here, you’ll find a guide to overcoming negative thinking and working towards a more fulfilling life.
Identifying negative thought patterns
The first step in breaking free of negative thought patterns is to recognize when it's happening. Negative thoughts tend to creep up on us and become our dominant thoughts before we even realize what's happening, so being aware of the signs can help you catch them early.
Negative thoughts often come in the form of self-criticism or worry. If your thoughts are focused on past failures and mistakes, it can be a sign that negative thinking may be impacting your daily life.
You can observe your thoughts and note if they're focused on the negative or if they're optimistic. If it's mainly negative, taking steps to reframe them in a positive light can be a good start. While not all negative thoughts are necessarily bad, it may be time to make a change if you notice that your thoughts are consistently negative and they’re affecting the way you feel on a regular basis.
Types of negative thought patterns
Negative thought patterns can take many forms. Some common types include:
- All-or-nothing thinking: This type of thinking is when we make extreme statements about ourselves or situations that are not true.
- Overgeneralizing: Drawing conclusions based on limited evidence or experiences.
- Catastrophizing: When we think of the worst-case scenario and assume it will happen.
- Personalization: Taking things too personally or blaming ourselves for situations out of our control.
- Emotional reasoning: Believing that our emotions reflect the truth.
- Self-limiting beliefs: Believing that we will never achieve our goals or be successful in life.
- Labeling: Giving ourselves negative labels or putting ourselves down.
- Mental filtering: Focusing on one negative thought and ignoring all the positive ones.
Negative thinking can take many forms and be deeply ingrained, but the good news is that it can also be unlearned. By recognizing some of these common types of negative thoughts, you can take control of your thinking and start making positive changes.
When it comes to changing your thoughts, being patient and taking small steps can be beneficial. While trying to tackle negative thoughts, it’s important to set achievable goals and work on them one at a time to help you stay motivated and on track. Taking a few moments each day to practice positive affirmations or gratitude can also help to shift your mindset.
Understanding the consequences of negative thoughts
Clinical studies show that negative thinking can be a predictor of depressive symptoms. When we fill our minds with negative thoughts, it may become easier to give in to feelings of helplessness and despair. These feelings can lead to unhealthy behaviors that reinforce negative thought patterns.
Negative thoughts can have a significant impact on our hormones and the body. A report from the University of Minnesota examines how negative thoughts and feelings can activate the body's stress response.
Stress triggers the release of cortisol and other hormones that can cause physical and emotional distress. This cascade of hormones increases inflammation in the body, leading to a higher risk of developing illnesses such as heart disease and diabetes.
Luckily, understanding the consequences of negative thought patterns can be a powerful motivator to change your life and develop healthier thought patterns. Before long, you may find that your outlook on life is much brighter. You'll often be able to recognize negative thoughts when they arise and take steps to reframe them into something positive or empowering.
Negative thought patterns in relationships
Negative thinking can also affect our relationships in a variety of ways. For example, negative thought patterns can lead to avoidance behaviors, such as closing yourself off from others or refusing to engage in meaningful conversations. As a result, negative thoughts often lead to increased feelings of isolation and loneliness.
In romantic relationships, negative thoughts can create a sense of distance between two individuals. Awareness of your thought patterns and how they may affect your interactions with your partner can be essential.
Some behaviors to look out for that indicate negative thinking include:
- Jumping to conclusions
- Blame shifting
- Making assumptions
- Expecting the worst
- Making comparisons
- Overgeneralizing
These behaviors can lead to resentment or mistrust, making it difficult for two people to build a strong connection. If you notice these behaviors in your thought patterns, take a step back and reassess the situation. Taking the time to evaluate how negative thinking might influence your decisions can help you become aware of thoughts before they have the chance to manifest as destructive behaviors.
Developing strategies for overcoming negative thought patterns
Making a conscious effort to break free from the power of negative thinking can be an essential step toward improving mental health and well-being. Here are some strategies you can use to start the process:
- Cognitive reframing: When negative thoughts arise, challenging them with facts or evidence from your experience can help you reframe them in a more positive light.
- Practice mindfulness: Mindfulness techniques such as meditation, breathing exercises, and mindfulness can help you become aware of your thoughts without getting caught in negative thought patterns.
- Change your perspective: Considering different perspectives on a situation can help you break free from an overly negative mindset. Looking at a situation from multiple angles can allow you to see opportunities you might otherwise miss and help you make more positive choices.
- Positive self-talk: Practicing positive self-talk can be a powerful tool for combating negative thoughts. Reminding yourself of your strengths, accomplishments, and successes can help you reframe your beliefs and regain control.
Breaking free from negative thought patterns can be a difficult journey, but the rewards are often worth the effort. By practicing these techniques and understanding the power of negative thinking, you can take control of your life.
Developing a positive mindset
It can take time and practice to break free from negative thinking, but developing a positive mindset can be a great way to create lasting change.
A positive mindset is often focused on growth, resilience, and possibility. It can help us stay open-minded and optimistic, even in the face of difficulty. Research from the National Institute of Health shows that those with a positive outlook tend to experience increased levels of well-being and life satisfaction. They may even experience positive health benefits like lower blood pressure and reduced risk for heart disease.
To start creating a positive mindset, setting small goals and focusing on building healthy habits can be a great place to start. In addition, celebrating small victories can help us stay motivated and remind us that we can achieve our goals.
Some additional tips for cultivating a positive mindset include:
- Practicing gratitude: Taking time to appreciate the good things in life can help us focus on what's important and foster feelings of appreciation.
- Practicing self-care and self-compassion: Taking care of our physical and mental health needs can help us stay energized, focused, and positive.
- Focusing on solutions: Rather than dwelling on problems, we can reframe difficulty as an opportunity to explore different solutions.
- Learning to accept yourself: Embracing our unique strengths and weaknesses can help us build self-confidence and focus on what matters most to us.
Creating a positive mindset is typically an ongoing process. Even small changes can have a significant impact and help us create a healthier, more positive life. By understanding the power of negative thoughts and developing the right strategies and mindset, you may be able to make positive changes in your life.
How therapy can help
If you are experiencing negative thoughts, it may be helpful to reach out for support. Online therapy can provide a convenient way to talk to a mental health professional. With the proper guidance, you can learn strategies for combating negative thoughts and making changes that may lead to a more peaceful mind and improved happiness and well-being.
In a medically reviewed study of more than 300 participants, online cognitive behavioral therapy (CBT) was shown to be effective in treating several mental health conditions, including depression, generalized anxiety disorder, bipolar disorder, and obsessive-compulsive disorder. This therapy may help you become more aware of your cognitive distortions and provide strategies and resources for challenging them. Because depression and anxiety often go together with negative thoughts, CBT may be especially helpful in managing these mental health conditions.
Takeaway
Negative thinking can be a powerful force in our lives, and it can have a negative impact on our mental health and well-being. If left unchecked, negative thoughts can take a toll on our physical health, relationships, and daily functioning. However, there are strategies you can use to challenge these thoughts and reframe them in more positive ways.
Developing a positive mindset and reaching out for support can be effective ways of combatting negative thinking. You may learn to approach life with optimism and improved well-being through these practices. Online therapy can complement these strategies by providing additional guidance and personalized strategies for challenging negative thinking. With BetterHelp, you can be matched with a therapist who has experience helping people overcome negative thinking patterns. Take the first step toward getting support with negative thinking and contact BetterHelp today.
How do I stop negative thinking?
It may be challenging at first, but with some practice, it is possible to stop negative thoughts before they impact your well-being. Here are some suggestions for stopping negative thinking or at least reducing its influence on your daily life:
Practice becoming mindful when uncomfortable thoughts or feelings arise
You might notice your thoughts first, for example, negative self-talk or self-criticism in challenging situations. Or you might notice your feelings first. For example, you may feel fearful or guilty, although you can’t pinpoint a direct cause at the time. Either way, mindfulness of your experience in the moment is the first step toward confronting and changing negative thoughts. If possible, take a moment to pause and engage with your breathing or do a grounding exercise when you feel stressed or uneasy. This can help you regroup and get in touch with your thoughts in the moment.
Accept your thoughts and feelings as they are
This doesn’t mean you shouldn’t change them if they’re causing you distress; that will come later. This exercise aims to learn about when, how, why, and where negative thoughts and emotions emerge so you might understand them better. It also provides the opportunity to label them.
For example, if you feel irritable, allow yourself to feel the feeling as it is. Avoid verbiage like “I am irritable,” as it labels you rather than the feeling. Instead, try “I feel irritable.” If you text a friend and they don’t text back, you might have negative thoughts like “They’re mad at me for forgetting their birthday” or “They don’t want to hang out with me. I probably annoy them.” If these thoughts arise, reflect on them with curiosity rather than judgment.
Question your thoughts
After you’ve identified, explored, and labeled negative thoughts, challenge your thoughts and question their validity and truth. For example, when your friend didn’t respond to your text, ask yourself if you have other evidence to support the assumption that they don’t want to hang out with you. Is your friendship completely one-sided, or do they make an effort to connect, too? Do they comment on or “like” your social media posts? How busy is their schedule? Are they experiencing difficulties right now that may inhibit their ability (or desire) to respond to social calls immediately? Questions like these can help clarify whether your thoughts are based on facts or feelings.
Reframe your thoughts
Once you’ve questioned a negative thought, consider how you might replace it with a more positive, realistic version. If your friend doesn’t text you back right away, put the assumption that they have a good reason first. Replace “I probably annoy them” with “They’re probably busy.”
Use “thought coaching” tools
It typically takes time and practice to turn positive thinking into the default rather than something you need to focus on actively. Daily journaling is a great way to stay on track and provide perspective. Try setting mindfulness timers throughout the day to deliberately check in with your thoughts and feelings. Also, consider seeking guidance from a coach or therapist who can support you throughout the process and provide tools for coping with stress and negative thoughts as they arise.
What is the leading cause of negative thinking?
Negative thinking has many possible causes that affect people uniquely depending on their circumstances, temperament, and experiences. Often, negative thinking results from cognitive distortions—ingrained patterns of thoughts, beliefs, and behaviors that interfere with how an individual perceives reality. Examples include, but aren’t limited to:
- Mental filtering: You had a nearly flawless review at work, but still think it went terribly because someone mentioned you were late one day.
- Black and white: “Good employees aren’t late to work.”
- Catastrophizing: “I was late to work. They’re going to fire me.”
- Labeling and mislabeling: “I was late to work because I’m lazy and overslept.”
- Mind reading: “I was late to work. My coworkers probably think I’m unreliable.”
Cognitive distortions and negative thinking often have a bi-directional relationship and, as such, can be caused by many of the same risk factors. Some common causes of cognitive distortions and negative thinking include:
- Adverse childhood experiences (ACEs): Individuals exposed to trauma, abuse, neglect, criticism, and blame as children are more likely to internalize those experiences as shame, guilt, and feelings of worthlessness later in life. Without a strong support system, ACEs can have a significantly negative impact on an individual’s self-esteem—and their self-talk.
- Major life challenges and setbacks: Significant life events like divorce, job loss, the death of a loved one, or losing a home can spur negative thinking and make us question our capabilities and self-worth. Without healthy coping skills and support from others, these beliefs can remain unchallenged and lead to more serious mental health issues.
- Societal pressures and comparison: Cultural expectations of beauty and achievement are often unrealistic and unattainable. Pressure to conform to these expectations can lead to feelings of inadequacy, particularly when we try to compare ourselves to others on social media or TV, where homes are often staged, beauty is usually photoshopped, and what we see isn’t reality. When unaddressed, such issues can result in negative thinking and self-talk.
- Harmful interpersonal relationships: Toxic or unhealthy relationships can cause stress, low self-esteem, and negative thinking patterns. If you’re involved in a relationship where the other person belittles, manipulates, or criticizes you, take some time to reflect on how their behaviors impact your thinking and self-image.
- Mental health disorders: Conditions like depression, anxiety, bipolar disorder, post-traumatic stress disorder (PTSD), and personality disorders often feature symptoms of low self-esteem and negative thinking. If negative thoughts and distressing feelings interfere with your daily life or you have additional symptoms, reach out to a mental health professional.
How do we remove negativity from the mind?
It may not be possible to remove negativity from the mind entirely. Most people have occasional negative thoughts. However, if they are overwhelming and interfering with your well-being, you might consider taking steps to manage them.
You can do so through practicing mindfulness and stress-relieving exercises. Become familiar with your thoughts as they are without judgment or self-criticism. Examine how they come and go and how they affect your emotional state. Once you know your thought patterns better, question whether or not they serve you or if they have a basis in reality. Reframe them into more productive, positive, realistic ones.
Working with your thoughts is one part of reducing negativity in the mind, but there are other strategies for cultivating more positivity in your daily life. For example, research shows that people who regularly practice gratitude experience better overall well-being, and spending time in nature can boost our mental health, too. Managing your stress levels through activities like yoga and meditation can be helpful, as can engaging in self-care activities like exercising regularly, eating well, and getting enough sleep.
What is negative thinking called?
The cycle of negative thinking is often referred to as “rumination.” The American Psychological Association (APA) defines rumination as: “obsessional thinking involving excessive, repetitive thoughts or themes that interfere with other forms of mental activity.”
What is a person called who always thinks negatively?
The conventional term used to describe an individual who tends to think negatively is “pessimist.” The Merriam-Webster Dictionary defines a pessimist as: “a person who is inclined to expect poor outcomes.”
What personality disorder is negative thinking?
Negative thinking isn’t a mental illness by itself but is a common symptom of many mental health conditions, including personality disorders. Examples include:
- Avoidant personality disorder
- Borderline personality disorder
- Obsessive-compulsive personality disorder
- Dependent personality disorder
Why am I so negative and unhappy?
There are so many reasons why an individual might feel negative and unhappy. Ultimately, you are the only person who can say for sure why you feel that way. However, it isn’t always easy to identify the sources of our negative thoughts, emotions, and behaviors. A mental health professional can help you uncover the root causes of distressing thoughts and feelings, develop strategies to reduce them, and learn how to cope with them in everyday life. Common reasons why people feel negative and unhappy include, but aren’t limited to:
- Chronic stress
- Mental health conditions like anxiety and mood disorders
- Traumatic life events
- Substance use disorders
- Physical illness or injury
- Childhood trauma like abuse and neglect
- Abusive or toxic relationships
How do you stop overthinking negatively?
Negative overthinking can be challenging to overcome, but it often begins with becoming mindful of when we overthink and what we overthink about. Mindfulness exercises like breathing and grounding techniques can help you identify and explore those details. Once you understand your thought patterns, you can take steps to question and reframe them into more productive, positive thoughts.
Overthinking can sometimes feel like “racing” thoughts, and it might be challenging to slow down long enough to become mindful of them. Try stress-reduction techniques like meditation, guided visualizations, yoga, tai chi, and breathing exercises. Such techniques can slow the body’s stress response and give you mental space to cope with your thoughts.
What mental illness causes irrational thinking?
Irrational thinking is a symptom of several mental conditions, including, but not limited to:
- Anxiety disorders
- Mood disorders
- Post-traumatic stress disorder
- Psychotic and delusional disorders
- Personality disorders
- Eating disorders
- Substance use disorders
What triggers irrational thoughts?
Irrational thoughts may emerge as a symptom of a mental health disorder, but they can also stem from stressful situations, underlying health conditions, sleep deprivation, and trauma. If you’re having irrational thoughts without a recognizable cause, speak to a mental health professional.
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