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How to Deal with Negative Thoughts

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We’ve all faced them at some point in our lives: those uninvited negative thoughts that seem to take control of our minds. Whether it’s a feeling of inadequacy, fear of failure, or relentless self-doubt, these thoughts can paralyse us and halt our progress in life. It’s vital to learn how to manage these thoughts, so they don’t overrun our daily lives.

Here’s a comprehensive guide on how to deal with negative thoughts:

Understanding negative thoughts

First, we must recognise that negative thoughts are not necessarily a reflection of reality. They are often distorted and exaggerated interpretations of our experiences. These distortions can stem from past traumas, social conditioning, or unmet expectations.

It’s vital to be aware that these thoughts are not an unchangeable truth but a perspective that can be shifted and reformed. Understanding this can be a significant step in managing them and fostering a healthier mental state.

Techniques for managing negative thoughts

  • Identifying triggers. Recognise what triggers your negative thoughts. Is it a particular situation, person, or even a memory? Identifying these triggers can help you anticipate and manage these thoughts before they become overwhelming.
  • Challenging the thought. Ask yourself if what you’re thinking is true. If you fear failure, ask yourself, “Have I really failed at everything?” Challenge these thoughts with evidence from your life.
  • Mindfulness and meditation. Practising mindfulness helps you to remain present and conscious of your thoughts without judgement. Meditation can assist you in developing a calm centre to return to when negative thoughts arise.
  • Positive affirmations. Replace negative thoughts with positive affirmations. For example, if you think, “I’m not good enough,” replace it with, “I am capable and strong.” It may feel strange at first, but over time, these positive thoughts can become more ingrained.
  • Professional help. Sometimes, negative thoughts can be a sign of underlying mental health issues. Seeking professional help from therapists or counsellors can be a vital step in understanding and managing these thoughts.

Building resilience

It’s important to realise that negative thoughts will not disappear overnight. Building resilience takes time and consistent effort. Here’s how you can do it:

  • Build a support system. Surround yourself with friends, family, or support groups that encourage and uplift you.
  • Set realistic goals. Break your goals down into smaller, achievable tasks. Celebrate your progress and learn from setbacks without dwelling on them.
  • Nourish your body and mind. Eating well, exercising, and sleeping adequately are foundational to mental well-being. Your mind is part of your body, and taking care of it helps you think more clearly and positively.
  • Create a positive environment. Surround yourself with positive influences, whether it’s inspirational books, music, or even home décor. Your environment can significantly influence your thoughts and feelings.
  • Cultivate a growth mindset. Embrace challenges and view failures as opportunities for growth. Focus on continuous learning and self-improvement rather than rigid definitions of success and failure. This approach can provide you with the flexibility and resilience to thrive amidst life’s ups and downs.

Concluding thoughts

Dealing with negative thoughts is a universal human experience, but it doesn’t have to control our lives. Recognising and challenging these thoughts, practising mindfulness, building resilience, and seeking professional help if needed are vital steps in managing them. With consistent effort, we can create a positive mental environment that fosters growth, creativity, and overall well-being.

Remember, it’s not about eliminating negative thoughts altogether but learning how to navigate them, understanding their origins, and using tools to help you move past them. This is a journey, and each step you take strengthens your ability to handle future challenges.


Emerson Caldwell is a mental health advocate, author, and motivational speaker based in Seattle. With his unique approach to self-development, he has inspired many to conquer their inner demons and live a more fulfilling life.

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