Mental health
Coping with Negative Thoughts
No matter what our circumstances may be, each day gives us a choice: to move through it with a sense of calm and hope, or to become overwhelmed by worry and negative thoughts. Positive thoughts help us notice what is still good, look for a way forward, find possible solutions, and hold on to the belief that tomorrow can be better. Negative thoughts, on the other hand, can draw our attention toward everything that feels difficult. They can make it harder to see a way forward and leave us feeling that nothing will change.
Learning to cope with negative thoughts begins by noticing them, accepting their presence without judging ourselves, and gently redirecting our attention.
How to Cope with Negative Thoughts
- 1
Notice the Thought
Begin by noticing which thoughts are making you feel distressed, when they appear, and what may be happening around you when they do. Instead of immediately accepting a thought as true, try telling yourself: “I’m having the thought that…” or “I believe that…”. Our thoughts are often shaped by our beliefs and difficult experiences. A thought can feel very real without necessarily being the whole truth.
- 2
Be Careful with Generalizations
Thoughts that begin with words such as “everyone,” “no one,” or “never” may make a situation feel more absolute than it really is. There may be patterns or expectations that we have come to believe strongly, but there can also be exceptions.
- 3
Look at the Evidence
Ask yourself: Do I have clear evidence that what I’m thinking is true? Or could fear, past experiences, or assumptions be influencing the way I am seeing the situation? Giving yourself a little space to ask these questions can help you see your thoughts from a different perspective.
- 4
Write Down Your Thoughts
Keeping a journal can help you step back from what is troubling you and notice patterns in the way you think. You can also talk to a close friend or someone you trust. Sometimes hearing ourselves explain what we believe or fear can help us see things from another perspective.
- 5
Accept That Some Thoughts May Be Hard to Let Go Of
Sometimes a painful experience from the past, something difficult happening today, or fear about the future may keep returning to your mind. When this happens, try to understand where those thoughts are coming from and what may be underneath them. And remember: you do not have to work through everything on your own. A psychologist, counselor, or spiritual advisor can offer support when you need it.
- 6
Bring Yourself Back to the Present
When your thoughts begin to overwhelm you, try not to become frightened by them or let them pull you further into distress. Instead, bring yourself back to the present moment. Notice what you can see and hear. Notice the scents around you. Feel your hands and your hair. Look around and notice small details in your surroundings. Breathe naturally and allow your shoulders to relax if you notice that you are holding tension there. Then try something that gently shifts your attention: take a walk, call a friend, spend time doing something you enjoy, or give yourself space to be creative.
And remember: everything passes! There are better days and worse days, better periods of life and worse ones. The fact that you are feeling bad right now, and that you are currently struggling with external and internal challenges—all of this has a solution, and one day it will all be nothing more than a passing episode in your life.
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