We all have negative thoughts that cross our minds throughout the day. For some of us, these negative thoughts become feedback loops that, if left unchecked, can lead to mental health issues. But your thoughts don’t have to dictate how you feel. Here’s how to identify and change negative thought patterns.
What Are Negative Thought Patterns?
Negative thought patterns are often automatic, deeply ingrained habits of thinking that can distort our perception of reality. These patterns might include:
- Catastrophizing: Imagining the worst-case scenario in every situation.
- Overgeneralization: Making broad assumptions based on a single event (for example, “I failed once, so I’ll fail at everything”).
- Black-and-white thinking: Viewing situations in extremes, with no middle ground (for example, “If I don’t do perfectly on this exam, I’m a total failure”).
- Personalization: Taking responsibility for events outside your control (for example, “It’s my fault that my son had a bad day at school”).
- Filtering: Focusing only on the negative aspects of a situation while ignoring the positives.
These thought patterns can become a self-fulfilling prophecy. They end up influencing our behavior in ways that reinforce the negative beliefs we hold about ourselves and the world around us.
How To Replace Negative Thoughts with Positive Ones
Identify your common cognitive distortions
Writing down your thoughts throughout the day can help you identify recurring negative patterns. Note what triggered the thought, how it made you feel, and what the thought was. Pay attention to situations or people that trigger your negative thinking. Once you have a record of your thoughts, categorize them according to the common cognitive distortions. This will help you see the patterns more clearly.
Challenge the negative thought
Ask yourself if the thought is based on facts or assumptions. Is this thought really accurate? You’ll often find negative thoughts propped up by feelings rather than real evidence. For example, if you think, “I’m going to fail this test,” challenge it by asking, “What evidence do I have for this? What steps can I take to prepare better?”
Reframe the thought
Instead of seeing the situation in a negative light, try to find a positive or neutral perspective. For example, if you think, “I’m terrible at this,” reframe it to, “I’m still learning, and it’s okay to make mistakes.” You can try writing out many perspectives and train your brain not to default to the negative one.
Practice positive affirmations
Replace negative self-talk with positive affirmations. These are statements that reflect a positive belief about yourself, such as “I am capable,” “I am worthy,” or “I can handle challenges.” Regularly repeating these affirmations can help rewire your brain to think more positively. When you find an affirmation that speaks to you, consider writing it where you’ll see it often, like at your desk or on the bathroom mirror.
Focus on solutions
Instead of dwelling on your problems, shift your focus to finding solutions. For example, if you’re worried about a work project, instead of thinking, “I’m going to mess this up,” think, “What steps can I take to make sure this project’s successful?”
Surround yourself with positivity
The people you spend time with and the content you consume can change the way you think. Surround yourself with positive, supportive individuals and engage in activities that uplift you. To counteract negativity, try keeping a gratitude journal where you list things you’re thankful for each day.
Are You Struggling with Negative Thought Patterns?
Some people deal with negative thought patterns their entire lives. They might even believe it’s the only way of thinking. Therapy can help. With a therapist, you can discover the roots of your negative thinking. You’ll also learn how to better identify your automatic thoughts and personalized ways of reframing them into positive ones.
To learn more about reframing your thinking, please reach out to us about anxiety treatment.
