Proven Strategies to Stop Negative Thinking (Plus Expert Tips)

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Let go of bad or disturbing thoughts & feel more positive
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Bad thoughts can be a persistent, invisible weight that you carry from day to day. Fortunately, there are strategies you can use to block out or at least minimize negative intrusive thinking so it doesn't bother you. In this guide, we'll introduce you to helpful techniques like mindfulness, practicing gratitude, reframing unwanted thoughts, and more, with expert motivational and de-stressing tips from life coach Sydney Axelrod.

Quick Tips for Shutting Out Negative Thoughts

  • Label the bad thought or image and then move to a more positive train of thought.
  • positively reframe the bad thought so it no longer has power over you.
  • Release your negative thoughts from your mind by practicing daily mindfulness.
Section 1 of 4:

How to Get Rid of Bad Thoughts

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  1. Everyone has negative thoughts; that's just how the human brain functions. As you experience life and emotions, various thoughts – good and bad – will pass through your mind. These random intrusions are just thoughts, not real-life actions or reflections of your moral integrity. [1] Recontextualizing them in this light may help you minimize them when they crop up.
  2. When a bad thought or image flits into your mind, label it as what it really is – i.e., an argument, an image, a lie, or simply a bad thought – and then immediately return to your current task or think about lighter topics. This strategy will train you to acknowledge when you're having a negative thought and avoid ruminating on it. [3]
    • For example, if you start thinking of an imaginary argument with someone in your head, stop and label the thought as an argument. If you think of a disturbing image, label it as an image. Then force yourself to think about something more positive, like an outing you're planning with friends, pleasant memories from your past, or a favorite activity, film, or book.
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  3. You can make yourself feel better and rewire your brain to think more positively by reframing negative thoughts whenever they come up. Here are a couple of examples of how to do that: [4]
    • Bad thought: "Everyone at work must hate me. I’m such an awkward person."
    • How to reframe it: "People at work probably don't feel that strongly about me. I’m a person with unique quirks. Genuine, worthwhile people will accept me for who I am."
    • Bad thought: "Everyone around me is going to die and I'll be all alone."
    • How to reframe it: "I don't know the future. I don't know what's going to happen to me tomorrow, let alone everyone I know. Instead of thinking about death, I'm going to enjoy life and make memories with the people I love."
    • This technique takes practice and can feel a bit unnatural at first, but if you stick to it, eventually it will feel second nature!
  4. Sit and focus on the present, allowing your thoughts to drift in and out of your mind. Instead of focusing on your negative thoughts or images, try viewing them as a passive observer. Then envision yourself letting them go like physical objects and watching them float away and out of your mind. [5]
    • As you do this, try to stay grounded and centered. How does it feel when you breathe in and out? What other feelings are floating through your mind?
    • Practice the habit of practicing mindfulness regularly. The more you adopt a mindful headspace, the easier it’ll be to stop negative thoughts from overtaking your mind.
    • Are you an overthinker? Find strategies for achieving a calmer state of mind in our "I overthink everything. How can I stop?" forum .
  5. Journaling can be a valuable way to clear your mind and get rid of bad thoughts in the process. [6] There’s no “right” or “wrong” way to journal—simply write what’s on your mind in a way that makes sense to you.
    • Drawing can also be an effective way to journal for some people. Express yourself in a way that makes sense to you!
  6. Share whatever’s on your mind, whether it’s a rough day at school or a tough meeting at work. Putting your negative thoughts out in the open can help you acknowledge them from a clearer, more grounded perspective. If your concerns end up being serious, your support system can help you figure out a helpful and actionable solution. [7]
    • Prioritize friends and loved ones who can lend a listening ear in an open and nonjudgmental way. If a friend or loved one historically makes a big deal out of nothing, they might not be the best person to vent to.
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Section 2 of 4:

Understanding Why You Have Negative Thoughts

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  1. If something traumatic or terrible happened to you in the past, your brain may send you bad thoughts every time you're reminded of the event. Even something innocent like a particular smell or a gesture someone else makes can serve as a trigger. [8]
    • If you frequently experience a flood of negative thoughts when you think of or are reminded of the past, talk to your doctor about post-traumatic stress disorder (PTSD). Therapies and medications exist that can help people cope with this type of struggle.
  2. Hanging onto bad beliefs about yourself can cause your brain to stay in a negative frame of mind. For example, you may have made a terrible mistake in your past, and now you believe you're a horrible person who can never atone. To overcome these beliefs, you must practice challenging their truth and remember that no one is perfect. [9]
    • Examine your negative self-beliefs and challenge them. Are they true? If not, they have no power over you. If they are, think about what you can do to change for the better instead of just accepting it as fate. According to Axelrod, the next step after becoming aware of your limiting self-beliefs is "shifting into a new belief that's more skillful and more supportive and practice living into that." [10]
  3. Anytime you feel stressed, anxious, or afraid about something or someone – or even about yourself – your bad thoughts may seem to multiply. Calming down and dealing with the emotions at the root cause of your negative thinking is the best way to achieve a more placid state of mind. [11]
    • To reduce stress, Axelrod recommends identifying your values and figuring out how you can live those values right now. For example, she says, if you value creativity, make time to draw or do something else that lets you express that creativity in a healthy way. [12]
  4. It's possible to have intrusive thoughts when you're feeling happy, satisfied, and completely at peace. When this happens, remind yourself that it's normal to have bad thoughts and avoid letting them take over.
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Section 3 of 4:

Types of Negative Thoughts

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  1. All-or-nothing thoughts leave you trapped in a web of perfectionism. You either do something perfectly, or you completely miss the mark: there is no middle ground. [13]
    • “I missed two problems on my quiz. I screwed up!”
    • “I didn’t finish clearing out my inbox today. What a total waste of an afternoon!”
  2. Filtered thoughts remove all the positive elements of a situation so you can only see things in a negative light. [14]
    • Your boss compliments you on making so much progress on a project, but you only focus on what you haven’t completed yet.
    • Your piano teacher mentions all the improvements you’ve made on a piece, but you can only think about the mistakes you made during your performance.
  3. Instead of accepting past events for what they are, you beat yourself up for what you “should’ve” done in the situation. [15]
    • “I can’t believe I forgot to pick Jamie up from school. I should’ve set an alarm for myself.”
    • “How could I have messed up that question on the exam? I knew I should’ve listened to my gut.”
  4. You tend to see the glass as perpetually half-empty, and often make negative, unfounded predictions about your future. Because of this, you tend to achieve negative results. [16]
    • “I know I’m going to get bad marks on that employee assessment tomorrow.”
    • “I have a feeling I’m going to bomb the presentation."
  5. You accept responsibility for actions and circumstances that aren’t your fault. [17]
    • “It’s my fault you got a flat tire—I should’ve known there were potholes on this road.”
    • “I’m so sorry you got hurt while you were out on your bike ride. It’s my fault that I wasn’t there to help you.”
  6. You find ways to excuse good things that happen—positive events are just a “fluke.” [18]
    • “That promotion wasn’t a big deal. It was just luck that I ended up getting it.”
    • “Mr. Taylor must’ve been tired when he was grading—that’s the only reason I got an A.”
  7. You assume negative things about a given person or situation, even if you don’t have any proof to back up your suspicions. [19]
    • “Lisa must think I’m such a loser.”
    • “I can feel it in my gut—today’s gonna be a bad day.”
  8. You assume the worst possible outcome in a scenario, even if there’s no evidence to support your concerns. [20]
    • “It’s been 2 hours since my manager entered that meeting. I bet she’s talking about firing me.”
    • “It’s been a week since I handed in my term paper. I must be getting a terrible grade.”
  9. You attach negative, undeserved labels to yourself because of slip-ups you think you’ve made. [21]
    • “I’m such an unlikable person—no wonder I have no friends.”
    • “I’m so awkward and weird. There’s no way I’ll ever find someone who accepts me.”
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Section 4 of 4:

How to Build a Positive Mindset

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  1. Think about the activities that make you happiest and most at ease, whether that’s cooking a meal after a long day or catching up on your favorite TV show. Distract yourself from unpleasant thoughts by adding these positive, uplifting hobbies into your day. While they might not eliminate negative thinking, these activities can help put you in a more positive mindset.
  2. The media we consume has a significant impact on our mental health, especially the younger we are. If you read news or books, watch movies or TV shows, or play a lot of video games that contain elements of violence, horror, trauma, or other topics that leave you feeling down, limit your consumption of these materials. [22]
    • Set time limits on your mobile device to prevent you from doom-scrolling through social media. Additionally, look for positive alternatives to depressing or disturbing content like motivational podcasts, pet videos, and lighthearted comedy movies.
    • If your friends or family members pressure you to consume media you don't feel comfortable with, it's perfectly okay to tell them, "No." They may make fun of you, but remember that you know your mind best, and there are plenty of ways to entertain yourself without turning to horror, gore, porn, and other disturbing imagery.
  3. Instead of defaulting to self-defeating thoughts, permit yourself to laugh at or joke about a frustrating or otherwise negative situation. The more you laugh, the better you’ll feel overall. [23]
    • Practice making laughter your default reaction to frustrating and negative situations (within reason). For instance, instead of getting (rightfully) annoyed at a traffic jam, you might laugh at how absurd and predictable it is.
  4. Using your phone or a physical notebook, record a few things you’re thankful for—these can be as simple as sunny weather or a kind driver letting you turn onto a busy road. When you cultivate gratitude, you give negativity less room to thrive in your headspace. [24]
    • Try to practice gratitude around the same time each day so it becomes a habit.
    • If you're religious, thank your God for their blessings during your daily prayers.
  5. The more negative thoughts you think, the more negatively you’ll feel about the world around you. Cultivate positivity by repeating positive and uplifting affirmations to yourself each day. Try saying uplifting statements like these aloud to yourself:
    • I am a capable person who deserves success.
    • I trust my instincts.
    • I will set aside time for the things that make me happy.
    • I’m allowed to smile, relax, and enjoy life.
    • I will look for positive opportunities everywhere I go.
  6. When an especially harsh, negative thought about your self-worth or appearance worms into your mind, take a step back and examine the thought critically. You wouldn’t speak in that critical tone to a friend, so you shouldn’t speak to yourself that way, either. [25]
    • Reframe a thought like “I can never do anything right” to something more compassionate and caring, like “Things didn’t go your way this time, but you’ll do better next time!”
  7. For a few minutes each day, find a peaceful place to comfortably sit and relax. Focus on inhaling through your nose and exhaling through your mouth. As you do this, pay attention to the physical aspects of breathing, letting your mind drift without lingering on any specific thoughts. If you do latch onto a negative thought, permit yourself to let it go and focus back on your breathing. [26]
    • Aim to mindfully meditate for around 10 minutes at a time. It’s okay if you can’t meditate every day, but try to do it a few times each week.
  8. Incorporate exercise into your daily routine. Look for opportunities to get your blood pumping throughout the day, whether you take a walk around the neighborhood, ride your bike, or go for a swim. Working out releases feel-good chemicals in your brain, which helps you to feel better overall. Exercise also has other benefits for your mental health and well-being, like: [27]
    • Boosting your self-esteem
    • Improving your sleep
    • Providing a helpful distraction from bad thoughts
    • Giving you a chance to spend time with friends
  9. Cognitive Behavioral Therapy (CBT) is a specialized type of therapy that targets your bad thoughts at their roots. While it’s often used to help combat certain mental illnesses (e.g., depression, anxiety, etc.), CBT can be an effective treatment for anyone experiencing negative thinking. In short, CBT is all about identifying and restructuring negative thoughts into something more productive. [28]
    • Find a CBT therapist near you through the Association for Behavioral and Cognitive Therapies (ABCT).
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Expert Q&A

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  • Question
    What if I never get rid of my bad thoughts?
    Sydney Axelrod
    Certified Life Coach
    Sydney Axelrod is a certified life coach and the owner of Sydney Axelrod LLC, a life coaching business focused on professional and personal development. Through one-on-one coaching, digital courses, and group workshops, Sydney works with clients to discover their purpose, navigate life transitions, and set and accomplish goals. Sydney has over 1,000 hours of relevant coaching certifications and holds a BBA in Marketing and Finance from Emory University.
    Sydney Axelrod
    Certified Life Coach
    Expert Answer
    As humans, we're probably always going to have those thoughts, and that's okay. It's not about getting rid of them—it's more about seeing if you can be in a relationship with these thoughts and not resist them so much. Instead of fighting and clashing with these thoughts, think "Thanks for showing up, but I'm going to choose to listen to a different thought."
    Thanks! We're glad this was helpful.
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    Not Helpful 8 Helpful 29
  • Question
    How can I overcome self-doubt?
    Sydney Axelrod
    Certified Life Coach
    Sydney Axelrod is a certified life coach and the owner of Sydney Axelrod LLC, a life coaching business focused on professional and personal development. Through one-on-one coaching, digital courses, and group workshops, Sydney works with clients to discover their purpose, navigate life transitions, and set and accomplish goals. Sydney has over 1,000 hours of relevant coaching certifications and holds a BBA in Marketing and Finance from Emory University.
    Sydney Axelrod
    Certified Life Coach
    Expert Answer
    With self-doubt, try to identify the negative beliefs underneath your thoughts. It might be something like, "I'm not good enough" or "I don't have it in me to be successful." Then, from that place of awareness, you have a choice; do I listen to this or not? You have the power to change and say, "Actually, having this belief isn't helpful to me. A more helpful belief is that I am enough." Then, practice living into this healthier, changed belief. It's okay if you have to fake it 'til you make it!
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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      Tips

      • Saying positive things breeds positive thoughts, so try to be optimistic and uplifting when you’re chatting with other people.
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      • Try to say positive things about yourself in conversations and possibly write notes to yourself. This can help manifest it from the outside! If you see something or hear something often enough, you'll start thinking it!
      • Try to surround yourself with happy and positive people. This can help you foster more positivity in your daily life!
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      References

      1. ↑ https://www.health.harvard.edu/mind-and-mood/managing-intrusive-thoughts#:~:text=Intrusive%20thoughts%20are%20often%20triggered,the%20birth%20of%20a%20child .
      2. ↑ Sydney Axelrod. Certified Life Coach. Expert Interview. 30 June 2020.
      3. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC6554130/
      4. ↑ https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/reframing-unhelpful-thoughts/
      5. ↑ https://www.helpguide.org/articles/anxiety/how-to-stop-worrying.htm
      6. ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1
      7. ↑ https://www.helpguide.org/articles/anxiety/how-to-stop-worrying.htm
      8. ↑ https://www.health.harvard.edu/mind-and-mood/managing-intrusive-thoughts
      9. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/self-esteem/art-20045374
      1. ↑ Sydney Axelrod. Certified Life Coach. Expert Interview. 30 June 2020.
      2. ↑ https://www.health.harvard.edu/mind-and-mood/managing-intrusive-thoughts
      3. ↑ Sydney Axelrod. Certified Life Coach. Expert Interview. 30 June 2020.
      4. ↑ https://sdlab.fas.harvard.edu/cognitive-reappraisal/identifying-negative-automatic-thought-patterns
      5. ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950
      6. ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950
      7. ↑ https://childmind.org/article/how-to-change-negative-thinking-patterns/
      8. ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950
      9. ↑ https://helpguide.org/articles/anxiety/how-to-stop-worrying.htm
      10. ↑ https://helpguide.org/articles/anxiety/how-to-stop-worrying.htm
      11. ↑ https://helpguide.org/articles/anxiety/how-to-stop-worrying.htm
      12. ↑ https://helpguide.org/articles/anxiety/how-to-stop-worrying.htm
      13. ↑ https://www.apa.org/monitor/2022/11/strain-media-overload
      14. ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950
      15. ↑ https://www.helpguide.org/articles/mental-health/gratitude.htm
      16. ↑ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950
      17. ↑ https://www.helpguide.org/articles/anxiety/how-to-stop-worrying.htm
      18. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mental-health
      19. ↑ https://www.mayoclinic.org/tests-procedures/cognitive-behavioral-therapy/about/pac-20384610

      About This Article

      Article Summary X

      If you want to get rid of bad thoughts, try pausing whatever you’re doing and taking some deep breaths to help yourself calm down. You might even go for a walk or listen to some calming music to clear your head. Once you’ve had a chance to relax, try focusing on the present that you can control rather than the future, which you can’t control. For example, if you’re thinking about how you’re going to fail your test tomorrow, realize that your future worries are only ruining the present. If you still have bad thoughts, talk them through with someone you trust so you don’t have to keep them bottled up inside. Keep in mind that recurring bad thoughts are sometimes caused by a mood disorder, so make sure to talk to your doctor if they don’t go away. To learn how to begin a meditation practice to combat bad thoughts, read on.

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