7 Tips to Reduce Negative Thinking and Create a More Positive Outlook

Negative thinking is something that many people suffer from to some degree. If you’re constantly worrying about what could go wrong instead of enjoying the present moment, it’s time to take action and start reducing your negative thinking patterns. These seven tips will help you cultivate a more positive outlook and live a happier life overall.

1) Realize that everyone thinks negatively sometimes

Everyone experiences negative thoughts, even optimists. This isn’t because optimists are any less capable of thinking negatively, but rather because they have strategies for dealing with those negative thoughts when they do occur. If you notice yourself stuck in a cycle of negative thinking, try not to get upset with yourself. Everyone goes through it. Instead, ask yourself what might be causing these feelings? How might you react differently? And what can you do today that will help make tomorrow better? By asking yourself these questions, you’ll start to formulate strategies for dealing with negative thoughts when they occur.

2) Recognize your thoughts

Sometimes negative thoughts are obvious, sometimes they’re more obscure. The first step to improving your outlook is recognizing when you’re thinking negatively. Keep a thought journal by your bedside or in your phone and whenever you have an upsetting thought write it down. Acknowledge that these thoughts aren’t helpful or productive, then set them aside so you can move on with your day. Be mindful of unhelpful thinking patterns: Some types of negative thinking tend to crop up more often than others. Like if I haven’t heard from my friend today, I assume she hates me, or if I don’t get all A's on my exams it means I failed college, those kinds of things.

3) Think about the positive aspects of situations

The first step in getting rid of negative thinking is taking charge of how you interpret situations. That doesn’t mean telling yourself, everything will be fine, but it does mean looking at things objectively. If you can see how something happened as a result of external factors or an accident, that’s less scary than believing something bad is about to happen because you did something wrong. Change your perspective so things seem less threatening or challenging. For example, if you think your boss is angry when she calls an impromptu meeting with you, take a few deep breaths and tell yourself that maybe she just wants feedback on her new software program before she introduces it to your colleagues.

4) Embrace optimism and positivity in others

When you’re feeling down, it can be easy to shut yourself off from positive people in your life. However, these people—whether friends or family members—can help provide encouragement when you need it most. Not only do positive people cheer you up when you’re down, but they also inspire positivity in return. So give yourself permission to get out there and hang with an optimistic crowd; you’ll feel better for it! Feeling too alone? Consider turning online; research suggests that using social media can actually make us feel less lonely! Whatever method(s) work best for you, remember that embracing optimism is one of the best ways to reduce negative thinking and create a more positive outlook.

5) Change how you interpret things

As you work to reduce negative thinking, you’ll quickly realize that it has less to do with what’s actually happening in your life and more with how you interpret it. Your attitude comes from what you tell yourself when something unfortunate happens. When you look at setbacks as a challenge instead of seeing them as an end, they can be a source of growth rather than despair. For example, if someone makes rude comments about your outfit, don’t think No one likes me—reframe it: They just have bad taste in fashion! Seeing issues in a positive light can help balance out any negativity.

6) Stop expecting too much from yourself

Humans are complex, but for anyone struggling with feelings of inadequacy, it’s important to remember that we are all valuable. Even if you don’t feel like it—even if you can’t see your own worth—you have intrinsic value as a human being. And although other people might not understand or care about your struggles, there is no reason why you should lower your standards of self-worth. Focus on celebrating yourself; even small steps forward in finding positive thoughts can help improve your outlook and make you happier overall.

7) Remember your value

In your darkest moments, it’s easy to feel alone and even question your value as a person. It may feel like there’s no one who understands how you feel, but keep in mind that mental illness is widespread — it affects people from all walks of life, in every corner of society. You might be tempted to think that you can never get better because other people have been successful while struggling with depression or anxiety, but know that even if your path isn’t exactly like theirs, it can still lead you somewhere good. You deserve happiness just as much as anyone else does.

Conclusion

Having trouble getting out of your own head? Being fixated on negative thoughts—especially those that are likely to be exaggerated or completely inaccurate—can not only bring you down, but also negatively impact your life. With that in mind, here are seven tips for reducing negative thinking. Not all will apply to everyone's situation, but these can at least help you get started. And who knows? If they don't work out, maybe some day soon you'll even find another one that's right for you.