Negative thinking. We all deal with it, whether we like it or not. If you’re like me, you probably have those moments where your mind spirals—where everything feels like it’s going wrong and there’s no way out. I’ve had those days where I’d wake up thinking, “This is going to be a terrible day,” and it would end up being just that. The trouble with negative thinking is that it becomes a habit. And before you know it, it starts affecting everything: your mood, your relationships, your productivity, and yes, your mental health.
But the good news is, it’s possible to break that cycle. I’ve found a few ways to flip the switch on my negative thoughts, and trust me, it’s made a huge difference. If you’re stuck in that mental rut, here are three strategies I’ve used to overcome negative thinking and boost my mental health. I promise, they’re simple, but they work.
3 Ways to Overcome Negative Thinking and Improve Your Mental Health
1. Challenge Your Negative Thoughts (And Replace Them with Realism)
One of the first things I realized about my negative thinking was that it wasn’t always based on reality. I’d think things like, “I’m a failure,” or “I’ll never get better at this,” but when I really stopped to think about it, I could see that these thoughts were just exaggerated. We all do it—we catastrophize. It’s when your brain jumps to the worst-case scenario without considering other possibilities. And here’s the kicker: it’s not just unhelpful, it’s usually wrong.
So, I started this thing where I’d pause and ask myself, “Wait, is this true?” For example, when I was dealing with a big project at work, I was convinced I was going to mess it up. But when I sat down and thought about it, I realized I had done similar projects before, and they went well. I wasn’t failing; I was just facing a challenge. Instead of “I’m going to mess this up,” I changed my thinking to, “This is difficult, but I can handle it.”
If you’re feeling overwhelmed by negative thoughts, try this: whenever you catch yourself spiraling, stop and ask if the thought is really true. Then, replace it with something more grounded. Even just that little shift in perspective can make a world of difference. Over time, you start to rewire your brain to go for the realistic thoughts instead of the extreme ones.
2. Practice Mindfulness to Stay Present (And Break the Worry Cycle)
This next tip is something I had to learn the hard way. Have you ever found yourself overthinking something that hasn’t even happened yet? Or maybe you’re stuck in the past, replaying mistakes over and over? Yep, I’ve been there too. And let me tell you—living in your head like that can drain your energy and make it way harder to stay positive.
What helped me was mindfulness. I’ll be honest: at first, I thought mindfulness was just a buzzword. But when I started practicing it, even just for a few minutes a day, I noticed how much it helped me stay grounded and reduce anxiety. What’s mindfulness? It’s just being fully present in the moment. No past. No future. Just now.
I started small by focusing on my breathing. I’d sit for five minutes, close my eyes, and just notice how my breath felt—no judgment, no trying to control it, just observing it. At first, my mind wandered a lot, but slowly, I got better at bringing myself back to the present. Eventually, when I found myself caught in a spiral of negative thoughts, I was able to take a deep breath and just focus on what was happening in the moment. It was a game-changer for me.
If you’re not sure where to start, try this: take a few deep breaths and bring your attention to your senses. What do you hear, smell, or feel right now? It’s a quick way to bring yourself out of that mental chaos and back into the present.
3. Surround Yourself with Positive Influences (And Set Healthy Boundaries)
Another big shift I made was recognizing that sometimes negative thinking is influenced by the people around us. I know it sounds harsh, but sometimes, the people you’re spending time with can unknowingly feed into your negative mindset. Have you ever been around someone who’s constantly complaining or being critical? You can almost feel the energy draining out of you, right? That was a big thing for me to realize: if I didn’t set boundaries with these energy-zapping people, I was more likely to fall into the same negative thinking patterns.
On the flip side, when I started spending more time with people who uplifted me—whether through their positive energy, encouragement, or just by being around folks who genuinely cared—I felt a lot better. It wasn’t about cutting people out of my life entirely, but about creating some space for healthier interactions.
If you’re stuck in a negative thought loop, take a look at your social circle. Who are you spending the most time with? If certain people seem to drag you down, try setting boundaries or limiting your exposure to them. And on the other hand, seek out those who inspire you, make you laugh, or challenge you in a positive way.
Also, don’t be afraid to limit your media consumption—there’s a lot of negativity out there, especially on social media. I’ve found that unfollowing accounts that make me feel bad or anxious has been a small but powerful change for my mental health.
In Conclusion
Negative thinking can feel like a never-ending cycle, but I can tell you from experience: it can be overcome. By challenging those negative thoughts, practicing mindfulness, and surrounding yourself with positive influences, you’re already on the path to improving your mental health. It won’t happen overnight, but the more you practice, the easier it gets.
One last thing: be kind to yourself. There will be days when the negative thoughts slip back in. And that’s okay. Just pick up where you left off, without judgment. Your mental health journey is just that—a journey, not a destination. Keep moving forward, one step at a time. You’ve got this.
