7 Ways to Get Rid of Negative Thoughts

We all have negative thoughts sometimes, but when they become constant and overwhelming, they can fuel anxiety and depression. Here are 7 strategies to help break the cycle of negative thinking.

Understanding Cognitive Distortions

Cognitive distortions are inaccurate thought patterns like:

• Catastrophizing: Assuming the worst will happen
• All-or-nothing thinking: Seeing things as completely good or bad
• Mind reading: Assuming you know what others think
• Self-criticism: Harsh judgment of yourself

7 Strategies for Positive Change

1. Notice Your Negative Thoughts

The first step is awareness. Notice thoughts containing "always," "never," or "should." Accept the thought without judgment, recognizing it may not be accurate.

2. Reframe Negative Thoughts

Challenge the thought: Is it fact or feeling? What's a more balanced perspective? Replace "I'll never get this job" with "I'm qualified and prepared."

3. Practice Deep Breathing

When caught in a negative spiral, pause and take slow, deep breaths. This activates your parasympathetic nervous system and creates space for better thinking.

4. Journal Your Thoughts

Writing thoughts down gives you perspective. It's easier to see that thoughts are distorted when they're on paper rather than spinning in your head.

5. Prioritize Sleep and Self-Care

Sleep deprivation increases negative thinking. Good sleep, nutrition, and exercise support mental health.

6. Use Positive Affirmations

Combat negative self-talk with intentional positivity: "I am capable," "I am worthy," "I have strengths."

7. Practice Gratitude

Spend a few minutes daily noting what you're grateful for. This trains your brain to look for positives rather than negatives.

When to Get Professional Help

If negative thoughts significantly impact your daily life, a psychiatrist or therapist can help. At Next Step Psychiatry, Dr. Aneel Ursani provides evaluation and treatment for depression and anxiety rooted in negative thinking patterns.