Overcoming Negative Thinking: A Practical Guide

The Psychology Behind Negative Thoughts

Our brains are wired for survival, not happiness. This evolutionary trait means we’re constantly scanning for threats – a tendency called negativity bias. While it once helped our ancestors avoid predators, today it often causes us to fixate on what went wrong in a meeting or dwell on a mistake rather than a win.

For example, you might receive ten compliments about your presentation, but one piece of critical feedback dominates your thoughts for the rest of the day. That’s negativity bias in action.

Understanding this bias helps us realise that negative thinking isn’t a personal failing – it’s a brain function we can learn to manage.

Identifying Thought Patterns That Hold You Back

The first step in change is awareness. Common cognitive distortions (unhelpful thinking styles) include:

• Catastrophising: Assuming the worst will happen
  “If I mess this up, I’ll lose my job and never work again.”
• Black-and-white thinking: Seeing things as all good or all bad
  “If I’m not perfect, I’ve failed.”
• Personalisation: Blaming yourself for things outside your control
  “It’s my fault the project failed, even though half the team missed the deadline.”

These patterns are learned from our childhood, our families, relationships, experiences that we have over our lifetime, and they are not a true reflection of who or what we are.

Tip: Spend a week writing down thoughts that trigger strong emotional reactions. You’ll begin to notice patterns and themes—clues to your dominant distortions.

Practical Strategies for Challenging Negative Thoughts

The very first step is to Stop and Block the negative thought.  The aim in doing this is remove any power that thought has had over you in the past.

How to Stop and Block the negative thought

1. Picture a big red stop sign blocking out that thought.
2. Sing – anything at all works here, from children’s songs (If you’re happy and you know it clap your hands!) to the latest rock song. 
3. Count from one to ten, either in your head, or out loud.  

Once the thought is blocked, remind yourself that you don’t believe this negative thought anymore.  You can then reframe it into something more realistic about what you believe now as the person you are today.

How to reframe thoughts:

1. Name the distortion: “That’s catastrophising.”

1. Ask for evidence: “What facts actually support this thought?”
2. Balance it: “Even if I make a mistake, I can learn from it and improve.”
3. Smile at yourself and allow yourself to feel pleased and proud at your progress.

For example:
Negative thought: “I’m terrible at socialising, everyone thinks I’m awkward.”
Reframed thought: “I felt nervous at that event, but I did have a good chat with two people. That’s a start.”

This practice rewires your brain to approach situations more constructively, without ignoring genuine challenges.

Using Affirmations and Journaling for Positivity

Affirmations and journaling are simple tools that help interrupt cycles of self-criticism and replace them with grounded, encouraging self-talk.

Affirmations work best when they are:

• Realistic
• Present-tense
• Emotionally resonant

Instead of “I am the best at everything” (which your brain may reject as it feels untrue), try “I’m learning to trust myself more each day.”

Journaling prompts to help stop negative thinking:

• “What is one thing I did well today?”
• “What thought made me feel stuck today, and what could I say instead?”
• “What would I say to a friend going through this?”

These reflective practices help externalise your inner critic and create space for compassion.

Mindfulness Exercises to Stay Present

When you’re caught in a spiral of worry or self-judgement, mindfulness can bring you back to the moment. It’s especially effective when you’re trying to use mindfulness for negative thoughts—not to suppress them, but to observe them without judgement.

Simple mindfulness exercise:

• Sit quietly for two minutes and notice your breathing.
• When a negative thought arises, label it: “There’s a worry.”
• Let it pass like a cloud without engaging with it.

For example: You’re anxious before a difficult conversation. Instead of rehearsing worst-case scenarios, take five slow breaths and feel your feet on the ground. This anchors you in the now, where anxiety can’t flourish.

When Negative Thinking Becomes Depression

Sometimes, negative thinking is more than a habit—it’s a symptom. Persistent feelings of worthlessness, hopelessness, or loss of interest in things you once enjoyed can be signs of depression. In these cases, mindset shifts alone may not be enough, and professional support is crucial.

If you’re finding it hard to get out of bed, avoiding friends, or experiencing major appetite or sleep changes, please speak to your GP or a mental health professional. Early support can make all the difference.

Negative thoughts are common, but they don’t have to control your life. By learning how to reframe thoughts, practising mindfulness for negative thoughts, and using tools like journaling and affirmations, you can build a more compassionate and balanced inner voice.

If you would like to speak to someone about your mental health, please check our 24/7 Crisis Numbers page.