Do you sometimes notice the feeling of intense stress, frustration, or self-doubt? You’re not alone.
Many of us struggle to stop negative thoughts from happening. It can drain your energy, bother you at night, and prevent you from enjoying the present.
Remember, having negative thoughts doesn’t make you a negative person.
What is the Root of Negative Thinking?
Negative thinking is usually the result of past experiences, unresolved issues, or fears of the future.
If they are left unchecked, these thoughts become routine, leading you to expect the worst in every situation. When you know the root cause of your negative thinking, you can learn how to overcome it.
Ask yourself:
- Are these thoughts tied to a particular past event?
- Do they pop up when you feel anxious or overwhelmed?
- Are you afraid of something going wrong in the future?
Your answers can help you effectively tackle the issue.
How to Stop Thinking So Negatively?
Now that you’ve identified the connection, you can take action about it. Here are some simple but effective ways to stop negative thoughts from spiraling out of control.
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Challenge Your Thoughts
Whenever you think a negative thought, ask yourself “Is this true?”. Is there evidence to support this thought? More often than not, we’ll find that our fears are exaggerated or unbased.
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Practice Gratitude
Shift your focus by listing things you’re grateful for. It’s easier said than done, but gratitude is a powerful tool to rewire your brain so you focus more on the positive.
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Stay in the Moment
Much of our negative thinking comes from dwelling on the past or worrying about the future. So, try to stay in the present moment through mindfulness or deep breathing exercises.
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Avoid Negative Influences
If you’re constantly surrounded by negativity, whether it’s from people, social media, or your environment, it becomes harder to stop negative thinking. Set boundaries, limit exposure to negativity, and fill your life with positive influences instead.
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Replace Negative Thoughts with Positive Ones
Each time you catch yourself thinking negatively, make a conscious effort to replace that thought with a positive or neutral one. This technique, known as cognitive reframing, can gradually help reshape your mindset.
How Do I Stop Being an Overthinker?
Overthinking is a pitfall that many of us fall into, especially when we’re trying to manage events beyond our control. Learning how to calm your mind and stop overthinking is critical for long-term mental health.
Here are a few suggestions to help you get started.
Set time limits when making decisions: Overthinking often happens when we can’t make decisions. Give yourself a set amount of time to think things over thoroughly before you take action.
Focus on what you can control: Much of our overthinking is spent on things we can’t control. Focus your energy on what you can change and let go of the rest.
Create a “worry window”: Set aside a specific time of day to focus on your worries. When negative thoughts come up outside of that time, remind yourself to address them later.
Can Therapy Help You Stop Negative Thinking?
A therapist can help you uncover the underlying reasons of your negative thought patterns and find suitable strategies to stop them.
I provide a safe space to explore these feelings for those struggling with anxiety, stress, and overthinking.
Together, we can pinpoint your triggers and develop personalized strategies to help you stop negative thoughts and create a more optimistic mindset.
If you’re ready to stop negative thinking and regain control of your mind, reach out today for a consultation.
Let’s take the first step together.
As a certified therapist in Malaysia, I offer support and guidance tailored to your unique needs. Whether you’re struggling with anxiety, stress, or simply trying to find balance, I can work with you to develop strategies that promote mental well-being.
***MEDICAL DISCLAIMER
This article is for informational and educational purposes only and does not constitute medical advice. Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Please opt for a one-to-one consultation with us or a professional for your particular issues before making any medical decisions.