Have you ever met someone who can find the silver lining in every situation? If so, it’s a personality quality, yes, but it is an example of a thought pattern. When you choose a perspective and practice it over time, it eventually becomes habitual. Unfortunately, this goes for negative thought patterns, too.

A single negative thought can become the start of a full-blown spiral. For people who struggle with anxiety, for example, this can lead to chronic and often irrational fears. Left unchecked, such thought patterns become normalized and are less likely to be questioned. However, as embedded as some negative thought patterns appear to be, they can be stopped in positive ways.

How to Recognize a Negative Thought Pattern

Negative thought patterns are typically:

• Automatic
• Intrusive
• Distorted but somewhat believable
• Unhelpful

Common examples of such patterns include:

• Feeling certain that everyone is judging you harshly
• Perfectionism — often based on chronic self-blame or solely focusing on your mistakes
• Over-generalizing about yourself and others
• All-or-nothing thinking
• Worst-case scenario mindset about the future

As obvious as these patterns sound, they can be tough to identify. Once you do, though, it’s crucial to get busy stopping them.

10 Positive Ways to Stop Negative Thought Patterns

1. Remember: Thoughts Aren’t Facts

The patterns of thinking that can take over your mind sure feel real but they’re just sensations. Like a salacious clickbait headline, such thoughts almost always lack evidence to support them.

2. Reframe

Let’s say you misspeak or mispronounce a word. A negative thought pattern can be launched with something like, “I’m so stupid and clumsy.” Your simple reframe might sound like, “Everyone misspeaks at times and when I do, I can apologize and move forward.”

3. Interrupt Your Inner Voice

If you do not fact-check and reframe, an anxious belief can pick up steam. This is your signal to cut it off. You’re free to tell that inner critic to shut up and then drown it out. Belt out a song, repeat some feel-good mantras, or say a prayer. You have the power to stop a spiral dead in its tracks.

4. No More “Should”

Negative thinking is often founded in the word should. Of course, you can have good intentions about making compassionate and self-loving choices, but “should” triggers guilt. Guilt, in turn, is a powerful engine for unhealthy thought patterns.

5. Ground Yourself

So much counterproductive thought is anchored in past regrets and/or future apprehensions. Meanwhile, in the present moment, real life is happening. Grounding techniques and mindfulness can keep you in the here and now.

6. Get Productive

If detrimental sets of thoughts relate to something on your to-do list, find a small step to take. Balance out anxiety with progress.

7. Celebrate Your Progress

It’s not about how big or small you perceive your accomplishments to be. What matters is shifting your mindset into positivity. Reward yourself for every victory.

8. Find a Replacement Thought

These days, a common fear involves the emotions you feel when someone doesn’t reply. Being “left on read” is enough to spur self-doubt. But what if you accepted that the person could be busy or might be someone who takes time to reply?

9. Be Grateful

Even in the throes of a negative thought pattern, there is plenty for you to be grateful for. List these reasons. Write them down. Refer to this list whenever you feel overwhelmed.

10. Ask For Help

Solitude can be a catalyst for negative thinking. Ask for help from trusted friends, family, and mental health professionals.

Anxiety therapy is a proven path toward healing and change. If you need guidance to find a positive state of mind, I’m here to help. Schedule an appointment soon to get started.