Mental health
Coping with Negative Thoughts
Whatever our circumstances, every day presents a choice: to spend it in peace with positive thoughts, or in unease with negative ones. Positive thoughts look for what is good in every situation, seek a way forward, trust that events have meaning, and believe in a better tomorrow. Negative thoughts focus on what is wrong, give up on finding solutions, see everything as meaningless, and cannot imagine that tomorrow might be better.
Coping with negative thoughts first requires recognizing them, then accepting them without judgment and consciously redirecting your attention.
How to cope with negative thoughts
- 1
First, notice the thought
Notice which thoughts make you feel bad, and when and under what circumstances they appear. Instead of believing them immediately, tell yourself: ‘I am having the thought that...’ or ‘I believe that...’ Thoughts are often the result of assumptions and difficult life experiences, so do not immediately treat them as absolute truth.
- 2
Avoid generalizations
Statements beginning with ‘Everyone,’ ‘No one,’ or ‘Never’ are rarely accurate. There may be patterns we have not fully understood, but there are always exceptions.
- 3
Examine the evidence
Ask yourself whether you have real evidence for what you think, or whether fear and other biases are shaping your thoughts and feelings.
- 4
Write down your thoughts
Keeping a journal helps you view what is troubling you from a distance and notice errors in your thinking. Ask a close friend or someone you trust how your beliefs and conclusions sound to them.
- 5
Accept that some thoughts may remain
You may be troubled by something painful from the past or present, or fear that the future will bring only uncertainty and new struggles. In that case, it is important to explore where those thoughts come from. If you cannot do it alone, a psychologist or spiritual counselor can help.
- 6
Redirect your attention
When thoughts overwhelm you, do not panic, tense up, or let them pull you into despair. Return to the present: notice what you see and hear, the scents around you, your hands, your hair, and the details of your surroundings. Breathe normally and relax your shoulders. Then do something that holds your attention: take a walk, call a friend, return to a hobby you love, or engage your imagination and creativity.
Remember: this too shall pass. Life has better and harder days and seasons. The difficult feelings and challenges you face now all have solutions, and one day they will be only a passing chapter in your life.
Need help or advice?
Call us at 063 / 16-844-80 or send us a message — we are with you every step of the way.