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Overcoming Negative Thinking

Rebecca Bennington Blog Picture

Overcoming Negative Thinking

It’s all about your mindset

Desiree Haros

8 min read

Feb 26, 2024

Photo by Tachina Lee on Unsplash

Are negative thoughts holding you back from living your best life?

If so, it’s time to shift your mindset and overcome negative thinking. In this article, I will discuss the power of mindset in transforming your life and offer practical tips to help you break free from the cycle of negativity.

Negative thinking can infiltrate every aspect of our lives, from personal relationships to professional aspirations. It affects our confidence, self-esteem, and overall well-being.

The good news — it’s all about the mindset. By cultivating a positive and resilient mindset, you can reframe negative thoughts, challenge self-limiting beliefs, and pave the way for a happier and more fulfilling life.

Allow me to share with you the science behind negative thinking and how it impacts our brain and body.

I will also provide you with strategies and exercises that can help you rewire your brain and replace negative thoughts with positive ones.

Let me show you how to break free from the grip of negative thinking.

Understanding Negative Thinking

Negative thinking is a common human experience that can often be self-sabotaging. It involves a pattern of pessimistic thoughts and beliefs that tend to focus on the worst-case scenarios, limitations, and failures.

These thoughts can be automatic and intrusive, impacting our emotions, behavior, and overall outlook on life.

Negative thinking can stem from various sources, such as past experiences, upbringing, societal influences, or even a natural tendency towards pessimism.

It often manifests in the form of self-criticism, self-doubt, and a general sense of negativity. Recognizing and understanding negative thinking is the first step towards overcoming it.

There are different types of negative thinking patterns, which include:

  1. Catastrophizing: This involves blowing things out of proportion and expecting the worst possible outcome in any situation. For example, if you make a small mistake at work, you might automatically think that you’re going to get fired.
  2. Black-and-White Thinking: This is a tendency to see things in extremes, with no middle ground. You either see things as perfect or a complete failure, without considering the nuances or possibilities in between.
  3. Overgeneralization: This involves drawing broad conclusions based on limited evidence. For example, if you fail at one job interview, you might think that you’re unemployable and will never find a job.

Becoming aware of negative thought patterns can help you start to challenge and reframe them, so you can pave the way for a more positive mindset.

The Impact of Negative Thinking on Mental Health

Negative thinking has a profound impact on our mental health and well-being. It can contribute to anxiety, depression, and a general sense of dissatisfaction with life.

When you constantly focus on the negative aspects of yourself and your circumstances, it becomes difficult to experience joy, gratitude, and contentment.

Research has shown that negative thoughts and emotions can trigger the release of stress hormones, such as cortisol, which can have detrimental effects on our physical health as well.

Constantly being in a state of stress and negativity can weaken your immune system, increase the risk of chronic diseases, and impair cognitive function.

Furthermore, negative thinking can create a vicious cycle. When you believe negative thoughts about yourselves or your abilities, you may avoid taking risks or pursuing your goals.

Avoidance can reinforce negative beliefs, leading to a continual decline in self-esteem and confidence.

It’s crucial to recognize the impact negative thinking has on your mental health and take proactive steps to break free from its grip.

The Power of Mindset in Overcoming Negative Thinking

The good news is that our mindset is not fixed. It can be changed and cultivated with conscious effort and practice. By adopting a growth mindset, which is the belief that our abilities and intelligence can be developed through dedication and hard work, we can overcome negative thinking and unlock our full potential.

Researcher Carol Dweck has extensively studied the power of mindset and its impact on achievement and success. According to her research, individuals with a growth mindset are more likely to embrace challenges, persist in the face of setbacks, and view failure as an opportunity for growth.

On the other hand, those with a fixed mindset believe that their abilities are fixed and are more prone to giving up when faced with obstacles.

By adopting a growth mindset, we can reframe negative thoughts as opportunities for learning and personal growth. Instead of viewing failure as a reflection of our worth or capabilities, we can see it as a stepping stone toward success.

Shifting your mindset empowers you to take risks, embrace challenges, and ultimately override your negative thoughts.

Identifying and Challenging Negative Thoughts

To overcome negative thinking, it’s essential to start by identifying and challenging these thoughts. Most of the time, negative thoughts can be automatic and deeply ingrained, making them difficult to recognize.

But with practice, you can become more aware of your thought patterns and take control of your thinking.

One effective technique is to keep a thought journal.

Whenever you notice a negative thought, write it down along with the situation or trigger that prompted it. Then, challenge the thought by asking yourself:

  1. Is there evidence to support this thought? Often, negative thoughts are based on assumptions rather than facts. Look for evidence that contradicts the negative thought or provides a more balanced perspective.
  2. What would I say to a friend in this situation? We tend to be much kinder and more compassionate towards others than ourselves. Imagine what advice you would give to a friend who had the same negative thought, and apply it to yourself.
  3. What’s the worst that can happen? Often, our negative thoughts exaggerate the potential consequences of a situation. Take a step back and consider the realistic worst-case scenario. You’ll often find that it’s not as catastrophic as your mind makes it out to be.

By challenging and reframing negative thoughts, you can start to break free from their hold and create space for more positive and empowering beliefs.

Cultivating a Positive Mindset

Cultivating a positive mindset is a continuous process that requires consistent effort and practice. Here are some strategies to help you foster a more positive outlook on life:

  1. Practice gratitude: Take a few moments each day to reflect on the things you’re grateful for. This simple practice can help shift your focus from negativity to appreciation, fostering a more positive mindset.
  2. Surround yourself with positivity: Surround yourself with people who uplift and support you. Limit exposure to negative influences, such as news or social media accounts that promote negativity. Instead, seek out sources of inspiration and positivity.
  3. Engage in self-care: Take care of your physical, emotional, and mental well-being. Engage in activities that bring you joy, relaxation, and fulfillment. Prioritize self-care as an essential part of your routine.
  4. Challenge self-limiting beliefs: Identify and challenge self-limiting beliefs that hold you back from pursuing your goals and dreams. Replace them with empowering beliefs that support your growth and success.
  5. Practice positive self-talk: Pay attention to your inner dialogue and replace self-criticism with self-compassion and encouragement. Treat yourself with kindness and speak to yourself as you would to a beloved friend.

By consistently applying these strategies and incorporating them into your daily life, you can gradually shift your mindset towards positivity and resilience.

Techniques for Shifting Negative Thinking Patterns

Shifting negative thinking patterns requires practice and patience. Here are some techniques that can help you rewire your brain and replace negative thoughts with positive ones:

  1. Cognitive Restructuring: This technique involves identifying negative thoughts and replacing them with more realistic and empowering alternatives. Challenge the validity of your negative thoughts and reframe them in a way that is more accurate and supportive.
  2. Visualization: Use the power of visualization to imagine positive outcomes and experiences. Create mental images of success, happiness, and fulfillment. This practice can help rewire your brain and make positive thinking more automatic.
  3. Affirmations: Affirmations are positive statements that you repeat to yourself to counteract negative beliefs. Choose affirmations that resonate with you and repeat them daily. For example, if you struggle with self-doubt, repeat affirmations like “I am capable and worthy of success.”
  4. Mindfulness and Meditation: Practice mindfulness and meditation to cultivate awareness of your thoughts and emotions. By observing your thoughts without judgment, you can create distance from negative thinking patterns and choose to let them go.

Surrounding Yourself with Positivity

Surrounding yourself with positivity can have a profound impact on your mindset and overall well-being. Here are some strategies to create an environment that fosters positivity:

  1. Choose your company wisely: Surround yourself with positive and supportive individuals who uplift and inspire you. Seek out friendships and relationships that encourage personal growth and positivity.
  2. Create a positive physical environment: Declutter your physical space and create an environment that promotes positivity and productivity. Surround yourself with things that bring you joy and inspiration.
  3. Seek out positive media: Be mindful of the media you consume. Limit exposure to negative news and instead, seek out uplifting and inspirational content. Read books, watch movies, or listen to podcasts that promote positivity and personal growth.
  4. Practice random acts of kindness: Engage in acts of kindness towards others. Helping others and spreading positivity can create a ripple effect, enhancing your sense of well-being.

By actively seeking out positivity in your surroundings, you can create a supportive environment that reinforces your efforts to overcome negative thinking.

Seeking Professional Help for Persistent Negative Thinking

If you find that negative thinking persists despite your best efforts, it may be beneficial to seek professional help. Mental health professionals, such as therapists, counselors, or a life coach can provide guidance, support, and specialized strategies to help you overcome negative thinking patterns.

They can help you explore the underlying causes of your negative thinking, develop coping mechanisms, and provide a safe space for you to process your emotions. Don’t hesitate to reach out for help if you feel overwhelmed or unable to break free from the cycle of negativity on your own.

Remember, seeking help is a sign of strength, and you deserve to live a life free from the constraints of negative thinking.


Negative thinking can have a significant impact on your mental health, relationships, and overall well-being. However, by understanding the power of mindset and adopting a positive outlook, you can break free from the cycle of negativity and create a happier and more fulfilling life.

It all starts with awareness — recognizing negative thinking patterns and challenging them. Through techniques such as cognitive restructuring, visualization, affirmations, and mindfulness, we can rewire our brains and replace negative thoughts with positive ones.

Remember to surround yourself with positivity and seek professional help if needed.

Embrace the transformative power of changing your thoughts, and unlock the full potential of your mindset.

Image by Author

Thank you for taking the time to read my article. I hope you’ll consider following and subscribing so I can share other articles on trending topics, writing, ultra running, and personal growth lessons I’m learning on this rollercoaster called life. So far, it’s been one hell of a ride.

I’m Desiree and it’s a pleasure to meet you!


Desiree Haros


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