6 Tips for Stopping Negative Thought Patterns

banner image

About UsManaging Anxiety: 6 Tips for Stopping Negative Thought Patterns

By Milissa Aronson |Anxiety

Posted: November 5, 2024 


Man with head in hands trying to stop negative thoughts

Your mental attitude shapes your entire worldview. When negativity dominates your thoughts, it can shadow every aspect of your life—from your health and relationships to your career aspirations. Moreover, negative thinking often snowballs, attracting even more pessimistic thoughts. It’s like wearing tinted glasses that color everything you see in shades of gloom. But don’t worry—with the right tools, you can break free from this cycle and cultivate a more positive outlook.


How to Stop Negative Thought Patters

1. Identify and Replace Negative Thoughts

Breaking free from negative thought patterns isn’t about overcoming them, but replacing them. These patterns are often deeply ingrained neural pathways. To shift your thinking, try this four-step approach:

  1. Notice when the pattern starts
  2. Acknowledge your desire to change it
  3. Articulate what you want to be different
  4. Replace the negative thought with a positive one

By consistently practicing this method, you’ll gradually rewire your brain, creating new, healthier thought patterns.


2. Enjoy Your Own Company

We’re often our own worst critics, with nearly 90% of self-talk being negative. To stop this, try a three-step approach:

  1. Release It: Let out those thoughts to process, not dwell. Give yourself a three-minutes, then move on.
  2. Track It: Identify when negative thoughts creep in. Awareness is key to reframing.
  3. Reframe It: Challenge those thoughts. Are they realistic? What would you tell a friend in the same situation?

By practicing self-compassion, you’ll gradually build a more positive relationship with yourself.

3. Journal

Journaling can be a powerful tool for managing anxiety. When negative thoughts creep in, grab a pen and paper. Write down why you think these thoughts are surfacing. Are you stressed about work? Worried about a relationship?

By putting your concerns on paper, you’re taking the first step to understand and address them. This process helps you gain perspective and often reveals that your worries aren’t as overwhelming as they initially seemed.

4. Focus on the Positives

When anxiety strikes, it’s easy to get caught in a whirlpool of negative thoughts. But here’s a game-changer: instead of fighting those thoughts, consciously reach for better ones. Try speaking out loud about things you love, like, or appreciate.

Heading into a tough meeting? Start with, “I love how my coffee tastes today.” This simple act can shift your focus and mood. You’re training your brain to spot the good stuff by actively seeking positives, even in challenging situations.

5. Form New Habits

Instead of battling negative thoughts head-on, focus on cultivating positive habits. Shift your attention to areas of your life where you already feel good. You create new neural pathways by consistently directing your mind toward these positive subjects. This approach is less about “overcoming” and more about “redirecting.”

Start small—maybe it’s appreciating the weather or acknowledging a daily accomplishment. Over time, these positive thought patterns can become your new default, gradually replacing the negative ones.

6. Limit Morning News

Did you know three minutes of negative news in the morning can set you up for a rough day? Research shows it significantly increases your chances of negative experiences throughout the day. Conversely, a positive mindset boosts productivity and satisfaction while reducing errors.

While mindset is a choice, it’s not always an easy one. That’s why it’s crucial to be mindful of what you consume first thing in the morning. Consider swapping that doom-scrolling habit for something more uplifting to start your day right.

Managing anxiety and stopping those pesky negative thought patterns isn’t always easy, but it’s doable with practice. By trying out these six tips, you’re already taking a huge step towards a calmer, more positive mindset.

Don’t beat yourself up if you sometimes slip back into old habits—it’s all part of the process. The key is to keep at it and be patient with yourself. But if you want personalized help, reach out today.