Do you wonder how to stop negative thoughts and have more of what you want in your life?

Negative thinking definitely attracts negative results. Conversely, if people habitually think optimistically and hopefully, their positive thinking sets in motion creative forces – and success instead of eluding them.” Norman Vincent Peale

What is Negative Thinking?

Negative thinking is when we constantly focus on:

• what we don’t have

• problems

• disadvantages

• inconveniences

• obstacles

• extra work

• what we can’t do

Studies show that negative thinking patterns can cause feelings of worry, stress, or sadness that may lead to mental health disorders.

Even though it is natural to experience negative thoughts, they become problematic when they are unhelpful and impact our mood. 

If you frequently feel worried, stressed or sad, negative thinking may be part of the problem.

Negative thinking also impacts our mood. We may feel irritable, angry, or sad.

Here are some tips on How to Be Happy Even if You Are Sad.

Examples of Negative Thinking

We can look for the positive or negative in every situation. However focusing on the disadvantages involved will lead to negative thinking.

For example:

• I don’t have what it takes to be a good parent.

• I just got a promotion but the worst part is that I need to commute farther.

• Everyone says that dogs brighten things up, but they are so expensive if you add the food and vet bills.

• I am not working hard enough.

• Even though I am graduating, it will be difficult to find a job and pay the student loans.

• I am not good enough to succeed.

What Causes Negative Thinking?

According to research, our brain is wired to look for the negative or what does not work around us.

This was probably to keep us out of danger while we were primitive creatures.

In addition, there are many causes for negative thinking such as not having our basic needs of food, shelter, or sleep met.

Another cause of negative thinking are unpredictable changes in our environment, discomfort, or stress.

Sometimes our mind gets stuck in negative thinking. It takes practice to look at the bright side of life. Our mind does not do that automatically.

Let’s look at different options to help our brain minimize negative thinking patterns.

10 Tips To Stop Negative Thoughts

There are many different ways to change our negative thinking.  Below you will find the most effective tips to stop negative thoughts.

1 – Practice Mindfulness

Experience and observe your negative thoughts without judging them.  Take some deep breaths to create some space between your thoughts and your feelings.

First, become aware that you are not your thoughts. 

Second, relax your body by focusing on your breathing. This helps to create space between your negative thoughts and yourself.

Finally, look for something positive in your life. Maybe you are around your loved ones, you are healthy, or the weather is nice.

Repeat this process until you can do it easily.

Here are more tips on how to practice mindfulness.

2 – Express Gratitude

If everyday we remind ourselves to look for what is working in our life and focus on the good things around us, we will train our mind to shift the focus from the negative to the positive.

When you notice that your mind is entertaining negative thoughts, look around you to find at least 3 things to be grateful for.

Here are tips on how to include more gratitude into your life.

3 – Write in a Journal

Journaling allows you to get negative thoughts and feelings out of your mind and onto paper or screen.

Moreover, when your thoughts and feelings are on paper, you are able to understand them more clearly.

Through journaling, you’re able to review your thought patterns and gain awareness about where your negative thoughts are coming from.

In addition, you can work on replacing negative words and thoughts with positive ones, particularly words that will boost your happiness.

A gratitude journal is another effective way of getting rid of negative thoughts.

Writing down what you’re most grateful for at the end of each day can change your attitude and increase your positive thoughts. A gratitude journal enables you to focus on the positive aspects of your life.

Find out how to start a journal for beginners.

4 – Work on Your Self-esteem

Occasionally, we perceive ourselves negatively.

Negative thought patterns may lower your self-esteem because they make you feel bad about yourself.

In addition, having a negative self-image can hold you back from pursuing your goals and attaining your full potential.

If you are not careful, those negative thought patterns and doubts about yourself can lead to depression, stress or anxiety. 

Therefore, a great way to stop negative thoughts is to say positive words to yourself and focus on your strengths.

Here are more tips on how to build your self-esteem.

5 – Practice Self-Care

Another effective tip for how to stop negative thoughts is self-care.

Self care activities such as exercising, adequate sleep, healthy eating, and mindful meditation can help to get rid of negative thought patterns.

Working out not only releases endorphins, but it also boosts your mood and gives you a sense of achievement and satisfaction.

Additionally, meditation enables you to gain awareness of the cognitive distortions or emotional signals, to acknowledge them, and to disconnect. 

On the other hand, sleep deprivation tends to lead to repetitive negative thoughts. With that in mind, getting enough sleep can calm your mind.

6 – Read Self-Help Books

Self-help books are full of inspirational stories about others overcoming difficult circumstances, conquering their negative thoughts, and creating a better life for themselves.

The positive tone in a self help book will make you feel in good company. Many times we develop negative thoughts because we are with negative people or have learned to interpret our world through a negative lens.

• If you want to turn your negative thoughts into positive ones

• If you want to experience more happiness in your everyday life

• You will find everything you need in Turn Your Happiness On.

7 – Use Positive Self-Talk

Our negative thoughts are a way to talk to ourselves.

When you feel grumpy or in a bad mood, you are focusing on negative thoughts.

Try to look for something positive in that negative situation. This is a skill that we can learn by practicing.

In addition, if you catch yourself criticizing yourself for any reason try to look at the situation from a positive point of view.

For instance, you are in a hurry and dropped a cup. Instead of getting upset and tell yourself, “I am so clumsy. I always drop something” you could say “This is a sign that I need to slow down and focus on what I am doing.”

Here is more information on how to use positive self- talk.

8 – Repeat Affirmations

Affirmations are positive statements that we repeat frequently until we believe they are true.

Affirmations are a good way to stop negative thoughts because they force your brain to focus on what you want to experience.

Start with one daily affirmation that you repeat to yourself with every meal.

Here are some examples:

• I respect myself even when I make mistakes.

• I am enough.

• I look at the positive side of every situation.

• I always do my best.

Here are more tips on how to use affirmations.

9 – Use Visualization

 Visualization is when you look at a picture in your mind.

It is useful to picture in our mind the desired outcome of uncertain situations. Imagining that you are successful at a specific task will keep negative thoughts away.

Focus on your desired outcome and picture it in your mind. 

Instead of letting your negative thoughts get you in a bad mood, imagine yourself in a peaceful and beautiful place. 

10 – Do Something That Makes You Happy

When you do something that makes you happy, your negative thoughts will stop at least while you are engaged in the task.

Make a list of activities that make you happy so that you can include more of them in your daily life.

Here are some ideas:

• gardening

• crafting

• drawing

• exercising

• reading

Learning how to stop negative thoughts takes some practice and patience. You will have to find out which tip works better for you.

Which tip did you find most useful? What do you do when you have negative thoughts?

Let me know in the comments below.