Negative thoughts can feel like an endless loop, dragging you down and clouding your ability to live joyfully. When you allow your thoughts, as indicated by your emotions, to spiral downward unchecked, it can create a downward vortex, attracting more and more negativity. This can make it feel like a larger feat to climb back up to your desired vibrational state on the top half of the emotional scale.
Whether you’re stuck replaying past mistakes, worrying about the future, or questioning your self-worth, learning to disrupt this pattern can transform your mindset and your life. Let’s dive into practical steps, blending mindset shifts and healthy actions, to help you stop negative thoughts in their tracks.
Awareness is the first step to change. Notice when you’re falling into a spiral of negativity. Pay attention to phrases like “I’m not good enough,” “This always happens to me,” or “What’s the point?” Instead of brushing these thoughts aside, gently observe them “that’s an interesting thought” and remind yourself that they are not facts—they are simply thoughts.
Think of thoughts like a YouTube channel. Each channel plays a consistent theme, and when you subscribe, (ie. keep stirring up the thoughts and having an inner dialogue or battle with the thoughts, or reinforce the thought with the power of belief) you choose to keep more of that channel coming to your “suggested” or “for you” feed in your mind!
BUT, You can choose to “subscribe” to the thoughts, and keep allowing more of them, or hit “unsubscribe” at tell the mind that you’re not interested in the “content” from this current channel.
Adopt the perspective of an observer. Ask yourself, If this thought were a cloud passing by, how would it look? Heavy and dark? Light and fleeting? Remind yourself, “This thought is temporary and doesn’t define me.”
Start a thought journal. Write down negative thoughts as they occur, then challenge them with evidence or alternative perspectives. For example:
Negative thought: “I always fail.”
Challenge: “That’s not true. I succeeded in [specific example], and I’m learning every day.”
Negative thoughts thrive on attention. By shifting your focus, you weaken their hold over you.
Gratitude is a powerful antidote. Instead of dwelling on what’s wrong, look for what’s right. Even small things like a sunny day, a kind word, or your favorite song can help.
Practice a 5-minute gratitude break. Grab a piece of paper and list 5 things you’re thankful for right now. Bonus points for saying them out loud with a smile—it reinforces positive neural pathways in your brain.
Your physical state directly influences your mental state. Movement releases endorphins, which can help counteract feelings of stress or negativity.
Reframe exercise as a gift to your body and mind, not a chore. Think of it as creating space for positive energy to flow.
Choose an activity you enjoy. It could be a walk in nature, dancing to your favorite song, or a 10-minute yoga flow. As you move, focus on your breath and the sensations in your body. Let the movement ground you in the present moment.
Negative thoughts often stem from being too hard on ourselves. When you’re caught in self-criticism, pause and ask, Would I speak this way to a dear friend?
Replace judgment with kindness. Affirm to yourself, “I’m doing the best I can with what I know now.” Recognize that growth comes from self-love, not self-punishment.
Create a self-care ritual. This could be a warm bath, reading a favorite book, or spending a few minutes meditating. During self-care, stay present with your body. With your mind’s eye, look for good-feeling sensations in your body, and visualize having more good-feeling experiences (or reflect on good-feeling experiences from the past you deeply enjoyed). Use this time to be kind to yourself and remind yourself that you matter.
Negative thoughts often pull us into the past or the future. Grounding yourself in the present moment can break the cycle.
Realize that in this moment, you are safe, and you have the power to choose your focus. Repeat the mantra, “Right here, right now, I am okay.”
Try the 5-4-3-2-1 technique to ground yourself:
Name 5 things you can see.
Name 4 things you can touch.
Name 3 things you can hear.
Name 2 things you can smell.
Name 1 thing you can taste. This exercise brings you back to the present and helps quiet your mind.
Sometimes, negative emotions arise because of someone else’s actions. When we allow others’ actions to negatively affect us, we are utilizing an unpracticed mind, giving our power and energy away to people and circumstances outside of our control. Remember, we can only control ourselves, not others. Holding onto resentment or frustration only deepens the negativity.
Adopt the mantra, “Let them.” Let them be who they are, act as they choose, or think what they think. Remind yourself that their actions reflect their journey, not your worth.
It’s not what bothers you about the other person that should be our focus; it’s recognizing that what they think or how they act does not diminish your freedom to be, do, or have the life you want—or how you feel about yourself. Take back your personal power and remove yourself physically or mentally from the person and their thoughts and actions that negatively impact you.
The people and environments around us can either fuel negativity or help us rise above it.
Surround yourself with men and women who are both at a similar stage in their journey as you, others who are ahead of you who can positively inspire you to growth, and others behind you who you can share your wisdom and learnings with to pay it forward. This creates an environment of community and companionship that fuels everyone’s growth and is rewarding for everyone.
Declutter your digital and physical spaces. Give yourself time to create this change little by little over time, with small, steady improvements. Don’t add more to your plate by diving into a large decluttering project all at once. Tell yourself you’ve got time to make your space the most inviting it can be—in time. It all doesn’t need to be demolished and rebuilt all at once. Unfollow accounts that make you feel inadequate, and fill your feed with content that inspires and motivates you. Likewise, create a calm, positive space in your home where you can recharge.
When negativity feels overwhelming, it’s easy to think big changes are required. Instead, focus on small, actionable steps that bring joy and progress.
Celebrate small wins and progress, no matter how insignificant they might seem. Each step forward is proof of your ability to grow and change.
Create a “joy list”—a collection of simple activities that make you happy, like calling a friend, baking cookies, or watching a funny movie. Stick it in a prominent place: the fridge, your mirror, etc. When negativity strikes, pick one item from the list and do it.
And remind yourself that this is the best thing you can do for yourself in this moment, to bring yourself out of negativity and give yourself a chance to recenter and get closer to an emotional state that brings about more positive experiences.
Stopping negative thoughts isn’t about eliminating them altogether—it’s about changing how you respond to them. By combining mindset shifts with physical actions, you’re creating a holistic approach to mental well-being.
Remember, every step you take toward positivity is a victory. You have the power to reshape your thoughts and, in turn, your life.