How to Challenge Negative Thoughts in 5 Steps
We’ve all been there. One minute you’re feeling fine, and the next, a rogue negative thought sneaks in and takes over. Before you know it, you’re spiraling into a sea of self-doubt and negativity. But guess what? You have the power to challenge and change those thoughts!
In this post, I will share 5 ways to challenge negative thoughts and stop these thought patterns from ruining your day.
How do negative thoughts get out of control?
Before we dive in to how to overcome negative thoughts, its helpful to understand why they build up in the first place.
Negative thoughts can easily get out of control—once they show up, they can quickly take over if you let them.
These thoughts often stem from past experiences, societal pressures, or internalized beliefs about ourselves.
They can start small, like a fleeting worry, but if left unchecked, they grow and multiply, affecting your mood, behavior, and overall outlook on life.
When you constantly focus on the negative, your brain starts to believe that’s the norm, making it harder to see the positives.
Interesting read: If you are like me and like to know the science before acting, read this interesting chapter about the importance of thoughts by Dana S.Thorarson and Roz Shafran.
5 Ways to Challenge Negative Thoughts
Ready to kick those negative thoughts to the curb? Here are five practical and effective ways to do just that.
1. Use daily affirmations
Start your day on a positive note with daily affirmations. These are powerful statements that you repeat to yourself to build confidence and positivity.
Think of phrases like “I am capable,” “I deserve happiness,” or “I am enough.” It might feel a bit awkward at first, but trust me, it works!
Stick your affirmations on your mirror, fridge, or anywhere you’ll see them regularly. Over time, these positive messages will start to replace the negative thoughts in your mind.
2. Understand your thought patterns and triggers
Next, it’s crucial to understand your thought patterns and triggers. Take some time to reflect on when and why negative thoughts arise.
Is it during stressful situations? After scrolling through social media? Or maybe when you’re tired?
Identifying these triggers can help you prepare and respond differently. Keep a journal to track your thoughts and feelings, and you’ll start to see patterns emerge. This awareness is the first step to regaining control.
Take a look at my favourite guided journals!
3. Look for evidence to prove/disprove your thoughts
When a negative thought creeps in, challenge it by looking for evidence to prove or disprove it.
This is a big part of cognitive behavioural therapy which is used to help people recover from depression and anxiety (which are often caused in part by negative thoughts!).
For example, if you’re thinking, “I’m terrible at my job,” take a moment to list out all the accomplishments and positive feedback you’ve received.
More often than not, you’ll find that your negative thoughts aren’t based on facts but on fears and insecurities. By grounding yourself in reality, you can start to see things more clearly.
4. Practice daily gratitude
Gratitude is a powerful antidote to negative thoughts. Each day, take a few minutes to reflect on what you’re grateful for. It could be as simple as a sunny day, a kind word from a friend, or a delicious meal.
Writing down three things you’re grateful for each day can shift your focus from what’s wrong to what’s right in your life.
Over time, this practice can help rewire your brain to notice and appreciate the positives more readily.
5. Find areas of your life that you can control and change
Lastly, identify areas of your life where you have control and can make positive changes.
Negative thoughts often stem from a feeling of helplessness. By taking proactive steps to improve aspects of your life, you’ll regain a sense of agency and empowerment.
This could mean setting boundaries, pursuing a hobby, or making healthier lifestyle choices. Small changes can lead to big improvements in your mental well-being.
You might also like: How to get 1% better every day
How to know if negative thoughts are affecting your day-to-day life
So, how can you tell if negative thoughts are starting to take a toll on your daily life? Here are a few signs to watch out for:
You’re feeling constantly stressed or anxious.
You’re avoiding social situations or activities you used to enjoy.
Your sleep patterns are disrupted, either sleeping too much or too little.
You find it hard to concentrate or stay motivated.
You’re overly critical of yourself and others.
You’re experiencing physical symptoms like headaches, fatigue, or digestive issues.
If you’re noticing these signs, it’s a good idea to take a step back and assess your mental health.
Don’t be afraid to seek support from friends, family, or a professional if you need it.
Challenging negative thoughts isn’t about pretending everything is perfect; it’s about recognizing the power you have to change your perspective.
By using daily affirmations, understanding your thought patterns, seeking evidence, practicing gratitude, and taking control of your life, you can start to break free from the grip of negativity.
Remember, it’s a journey, and every step forward, no matter how small, is a victory. Don’t expect your thoughts to change overnight. Instead focus on getting slightly better each day until you start to see big improvements.
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