Introduction
Negative thoughts pop into your head. They loop. They bring you down. You're tired of it.
You can change negative thought patterns.
In this guide, I'll share how to deal with negative thoughts.
Understanding Negative Thoughts
What They Are
Negative thoughts are pessimistic, self-critical, or distressing thoughts. Everyone has them. Some people have more.
Why We Have Them
- Negativity bias (brain notices threats)
- Learned patterns
- Anxiety and depression
- Stress
- Past experiences
Impact
Negative thoughts affect:
- Mood
- Behavior
- Relationships
- Self-esteem
Types of Negative Thoughts
1. All-or-Nothing
Black-and-white thinking.
2. Overgeneralization
One bad = always bad.
3. Mental Filter
Only negatives, ignore positives.
4. Disqualifying Positive
Dismissing good things.
5. Mind Reading
Assuming what others think.
6. Fortune Telling
Predicting the worst.
7. Catastrophizing
Expecting disaster.
8. Should Statements
Rigid rules.
9. Emotional Reasoning
Feelings = facts.
10. Personalization
Blaming yourself.
How to Deal With Negative Thoughts
1. Notice
Pay attention when you're upset. What thought is there?
2. Question
Ask:
- "Is this 100% true?"
- "What's the evidence?"
- "What would I tell a friend?"
3. Challenge
Find evidence against the thought.
4. Replace
Create a balanced thought.
5. Act
Behave in spite of negative thoughts.
Techniques
Thought Records
Write:
- Situation
- Thought
- Emotion
- Evidence for/against
- Balanced thought
Cognitive Defusion
Step back from thoughts:
- "I'm having a thought that..."
- Notice without engaging
Mindfulness
Observe thoughts without judgment. Let them pass.
Behavioral Activation
Do things even when you don't feel like it.
When Negative Thoughts Are Severe
Signs
- Constant negative thinking
- Can't function
- Depression
- Suicidal thoughts
Get Help
- Therapy
- Medication
- Crisis support (988)
Tips for Success
1. Don't Fight
Fighting negative thoughts makes them stronger.
2. Notice Patterns
What triggers negative thoughts?
3. Challenge Daily
Practice regularly.
4. Be Patient
Changing takes time.
5. Celebrate Progress
Even noticing is progress.
Conclusion
Negative thoughts are common but changeable. Notice them. Question them. Replace them. You can train your brain to think differently.
Want more help? Paula is a free mental health app with tools for changing thoughts. Download it today.
You Might Also Like
- How to Stop Negative Thinking
- Mindfulness Exercises for Beginners
- Paula vs BetterHelp: Honest Comparison
Related Reading
- How to Deal with Negative Thoughts: A Complete Guide
- How to Deal With Negative Self-Talk - Complete Guide
- How to Deal With Negative Self-Talk (That Inner Critic)
Ready to start your mental health journey? Try Paula free today.