Negative thinking—it’s something we all battle with at one point or another. You know those days when you’re stuck in your own head, overthinking every little thing, and feeling like nothing ever goes right? Yeah, I’ve been there. In fact, if I’m being completely honest, negative thoughts have often felt like a constant companion in my life. The difference now, though, is that I’ve learned how to push them aside more effectively. I don’t have all the answers, but I’ve picked up a few tricks along the way that help me deal with negative thinking. So, let’s dive into the six practical tips that have worked for me—maybe they’ll help you too.
How to Overcome Negative Thinking: 6 Practical Tips
1. Challenge Your Inner Critic
Okay, so here’s a biggie: that negative voice in your head? It’s not always right. It’s easy to fall into the trap of thinking that everything bad that happens is a reflection of our worth. I can’t tell you how many times I’ve gotten stuck in the “I’m not good enough” loop. For example, last year, I was working on a project and kept doubting myself. Every time something didn’t go exactly as planned, my brain would say, “See? You’re not cut out for this.”
What I’ve learned to do is challenge that voice. Now, when it pops up, I ask myself a simple question: Is this thought really true? More often than not, the answer is no. So, instead of accepting the negative thought as fact, I confront it head-on. Ask yourself: What’s the evidence? Is the situation as bad as your mind is making it out to be? Probably not.
2. Practice Mindfulness
Mindfulness has been a game-changer for me. It’s so easy to get swept up in the current of negative thoughts, especially when you’re stressed or tired. But the truth is, when we’re caught up in the past or future, we miss the present moment. And that’s where the magic happens.
I remember one time when I was spiraling. I had a million thoughts racing through my mind—worries about work, family, everything. It felt overwhelming. That’s when I decided to just take five minutes to sit still, breathe deeply, and focus on the here and now. It wasn’t some big transformation, but after those few minutes, I felt calmer. My thoughts didn’t seem as loud or urgent. So, if negative thinking is eating away at you, try to hit pause for a moment. Focus on your breath, notice what’s around you, and give your brain a break.
3. Reframe Negative Thoughts
One of the most powerful tools I’ve found in overcoming negativity is cognitive reframing. The trick is to take a negative thought and look at it from a different angle. For instance, when I failed to meet a deadline recently, my first instinct was to think, Great, now everyone will think I’m unreliable.
But instead of staying stuck in that mindset, I forced myself to reframe it: Okay, I didn’t meet this deadline, but it’s an opportunity to learn and improve. What can I do better next time? It’s a simple shift, but it works wonders. Instead of letting the negativity drag me down, I was able to see it as a chance to grow.
It’s not easy, and it takes practice, but if you can learn to reframe those negative thoughts, it becomes a lot easier to stop them from taking over your day.
4. Set Small, Achievable Goals
Sometimes, negative thinking stems from feeling overwhelmed. Life can feel like a mountain of tasks, and when everything feels like too much, it’s easy to get stuck in a spiral of negativity. I used to do this all the time. I’d look at a to-do list, panic, and instantly start thinking, There’s no way I can get all of this done. What’s the point?
What I’ve found helps is breaking down big tasks into smaller, more manageable pieces. Instead of thinking about everything you have to do, just focus on one thing at a time. When I tackled tasks this way, I noticed something important: every time I completed a small goal, my confidence and motivation grew. It’s like building momentum.
Take it from me—start small. You’d be amazed at how much a little success can shift your mindset and make the bigger picture feel less daunting.
5. Surround Yourself with Positivity
The people you surround yourself with have a huge impact on your mindset. I know this from personal experience. There were times in my life when I found myself around people who were constantly complaining or being negative. And guess what? It rubbed off on me. Slowly, I noticed that I was starting to see the world through a much darker lens.
Once I realized this, I made a conscious effort to spend more time with people who uplift me. Positive, supportive people who help me see the brighter side of things. I don’t mean that in a “toxic positivity” way—life isn’t all rainbows and butterflies. But being around people who have an optimistic outlook has helped me break free from my own negative thinking patterns.
Of course, that doesn’t mean you should cut people off for having a bad day here and there—but try to surround yourself with people who encourage you and make you feel better about yourself.
6. Take Care of Your Body
Here’s one that might sound simple, but it’s incredibly effective: take care of your body. When we’re physically drained, it’s a lot easier for negative thoughts to creep in and take over. I’ve experienced this firsthand. There were days when I was exhausted, and I’d start to feel overwhelmed by little things. My mind would race, and everything felt like a bigger deal than it was.
But once I started prioritizing my physical health—whether that meant getting more sleep, eating better, or getting regular exercise—I noticed a shift in my mood. My body and mind are connected, and taking care of one helps improve the other.
If you’re in a negative mindset, it’s worth considering whether your physical health is contributing. A short walk or a few minutes of stretching might be just what you need to snap out of that funk.
Negative thinking is something we all deal with, but it doesn’t have to control us. By challenging those negative thoughts, practicing mindfulness, reframing your mindset, setting small goals, surrounding yourself with positive influences, and taking care of your body, you can start to break free from the cycle of negativity. Trust me, it’s a work in progress. But with a little patience and practice, you’ll be amazed at how much easier it is to stay positive and focused, no matter what life throws your way.
