Stop Your Negative Thoughts With These Strategies

You can address negative thinking by reframing the situation, asking for help when you’re stuck and giving yourself some grace

Does negativity dominate your thinking? If the thoughts in your head about people, situations and even yourself are on the harsh side, you’re doing yourself a disservice.

Psychologist Susan Albers, PsyD, explains how negative thoughts can take a toll on your well-being, how to turn negative thoughts around and when to seek medical help.

How to stop negative thoughts

Automatic negative thoughts (ANTs) have a way of sticking to your subconscious. It’s OK and normal to have negative thoughts from time to time. But if you lean too hard into them or do too much negative self-talk, it can become easier to believe the negativity that’s piling up in your head. Over time, your physical, mental and emotional health can start to decline as a result.

Psychologists link negative thinking to:

• Depression
• Anxiety
• Constant worry
• Obsessive-compulsive disorder (OCD)

Almost all human beings contend with negative thinking, even those born with a positive outlook on life.

“Negative thinking can sometimes serve a protective role, acting as a shield to prepare us for disappointment or prevent perceived risks even if it ends up limiting our growth and joy in the process,” says Dr. Albers.

But these negative thought patterns can make us feel stuck if we spend so much time focused on what’s not working well.

“Depression often walks hand-in-hand with negative thinking,” she adds. “You might hear from others that you seem pessimistic or overly critical, and that feedback can be a valuable mirror. If your thoughts are starting to strain your relationships, it’s a sign to pause, reflect and begin working on gently reshaping your mindset.”

Here’s what you can do to manage those negative thoughts when they get in the way of your health.

Talk it out with a friend or therapist

When you’re overwhelmed with negativity, share your thoughts and feelings with a trusted friend or family member, or take your concerns to a therapist.

Negative thoughts can sometimes feel so personal that it can be hard to see the light at the end of the tunnel.

“Sometimes, we get stuck in the way that we think, and talking it out loud with someone is one of the quickest ways to shift your perspective,” says Dr. Albers. “Seeing the situation through a different lens provides much-needed clarity and helps you get things off your chest instead of bottling it up.”

Don’t judge yourself for having negative thoughts

When a negative thought slips into your brain — like “I can’t do this,” “This is terrible,” or “I hate it here” — allow yourself to experience your emotions and acknowledge your negative thoughts without judgment.

“Be mindful, catch them and be aware of them,” recommends Dr. Albers. “Remember that a thought is not a fact, and just because you have a negative thought doesn’t mean it’s true.”

Reframe your focus

Look for evidence for or against the negative thoughts you’re having. Are they 100% true? Or is there something deeper that’s triggering your emotions? And what would you say to a friend who shares similar thoughts with you?

“Replace irrational thoughts with a more rational, compassionate perspective,” advises Dr. Albers. “Sometimes, it helps to give that negative inner voice a name. Maybe it sounds like a grumpy uncle or a nagging critic. Naming it creates just enough distance to take back your power and gently shift your focus toward something more helpful.”

Flip the negative into a positive

For every negative thought, there’s an equal and opposite positive possibility. “Instead of preparing for the worst, you’re setting yourself up for success,” explains Dr. Albers.

Here are some examples of turning negativity into positive thinking:

Try, even if you don’t feel like it

Sometimes, we tend to shut down when we’re faced with overwhelming odds. If you’re having negative thoughts and feel like you can’t or don’t want to turn things around, do your best to try anyway.

“Over time, these practices can become second nature,” says Dr. Albers. “The more you turn away from negative thinking, the more positively you can see yourself and the world around you.”

When to seek help

If your negative thoughts are persistent or overwhelming, or you start to isolate yourself from other people and you’re unmotivated to do the things you usually love, you should make an appointment with a therapist. The sooner you can get to the root of what’s causing your emotions, the sooner you can get back on track to making sure your mind and body are taken care of without the burden of negative thinking.

“Therapists are able to really help you catch those negative thoughts and retrain your way of thinking,” reassures Dr. Albers. “If you feel paralyzed or stuck and you’re not sure what to do, we can help you sort it all out.”