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Overcoming Negative Thoughts: Techniques For Reframing Negative Thought Patterns


When you’re in the throes of a negative thought pattern, it can feel like you’re on an endless downward spiral that no one else can see. It feels like nobody knows what you’re going through, and that you’ll never be able to see things clearly again. But by practicing these techniques, you’ll learn how to change your mindset and overcome the negative thoughts that hold so many of us back.

Practicing gratitude

Gratitude is a powerful tool for changing negative thought patterns. When you practice gratitude, you can see things in a new light and find meaning in what may have seemed insignificant before. Try keeping a gratitude journal where you write down three things that you are grateful for every day (or several times per week). Alternatively, make it your goal to write down one thing each morning before starting your day.

This will help shift your focus from what’s wrong with life and onto what’s right–and that can make all the difference!

Writing in a journal

Journaling is a simple, effective way to help you process your thoughts and feelings. In addition to helping you gain perspective and see patterns in your thinking, journaling can also help you identify what’s important and what isn’t–which is an essential step when learning how to overcome negative thoughts.

  • Write about your negative thought patterns: When we feel upset or stressed, our brains tend to go into “fight-or-flight” mode where all logic goes out the window and our emotions take over. This means that when we’re experiencing negative thoughts (like feeling overwhelmed), it’s hard for us not only because those thoughts are unpleasant but also because they’re overwhelming! To combat this feeling of being overwhelmed by our own emotions, try writing down whatever comes into mind as soon as possible after having a negative thought; this will help slow down any potential spiral into negativity while still allowing room for catharsis.* Reflect on how these patterns affect your life: Once upon a time there was an old woman who lived alone on top of a mountain – except she wasn’t really alone anymore because everyone knew about her! Like most people nowadays who live close together in cities with high populations density levels (you know…like everywhere else), one day she decided enough was enough: She packed up her bags full o’ gold coins along with some other essentials like food supplies without realizing how much weight would add onto her already heavy burden until later when she realized too late; but luckily there were no bridges nearby so nothing could stop me from crossing them safely.”

Asking for help from a counselor/therapist or a coach

If you’re struggling with negative thoughts, it’s important to talk about them with someone who can help. A therapist or coach can be a great resource for learning how to change your mindset and behavior. They can also help you get at the root of why you’re having these problems in the first place–and that’s crucial when it comes to overcoming negative thought patterns.

Seeing positive aspects of the situation

When you’re in the middle of a negative thought pattern, it can be difficult to see any positive aspects to your situation. However, if you look closely enough, there are always some silver linings or ways that you can turn the situation around. You can learn more about this philosophy in our blog about the 180 Degree Mindset

For example:

  • If I’m late for work because my car wouldn’t start this morning and then got stuck in traffic due to an accident ahead of me on my route into the city (which was caused by another driver who ran a red light), then maybe today would be a good day for me to stay home sick instead! That way I won’t waste money on gas and parking fees.


Meditation is a great way to calm your mind and body. It can be done in many different ways, but the most common ones are:

  • Mindfulness meditation, which involves focusing on breathing or repeating a word or phrase (like “I am” or “peace”) silently in your head as you breathe in and out. This helps you focus on the present moment by bringing awareness to what’s happening right now without judgment
  • Guided visualizations, where someone guides you through an imaginary scene that helps promote relaxation; this might involve imagining yourself at a beachside cabin with waves crashing nearby, for example
  • Chanting or mantra meditation, where you repeat certain words over and over again until they become meaningless sounds–this practice has been shown to help people sleep better!

Surrounding yourself with positive people

One of the best ways to overcome negative thoughts is to surround yourself with positive people. The more you’re around positive people, the easier it will be for your brain to recognize what’s good in life and focus on that instead of the bad things.

If you don’t have any friends who are like this, don’t worry! It’s possible for anyone to become more optimistic about life; it just takes some practice at looking at things from another angle. You might not even realize how much influence your friends have over how optimistic or pessimistic you feel about certain situations until someone comes along who sees them differently than everyone else does–and then suddenly everything makes sense again!

The key here is finding someone who can help show you another way of thinking about things when times get tough – someone who isn’t afraid of change or uncertainty because they know it means growth (and sometimes pain).

Stepping away from the situation and looking at it from afar

  • Being objective about the situation

There are two main ways to do this: by stepping away and looking at the situation from afar, or by taking the time to think objectively about it. Both are effective in helping you overcome negative thoughts.

Getting out of a negative mindset takes practice.

It takes time and practice to change your mindset. You can’t just decide one day that you are going to be positive, and then expect your life will suddenly be better. If this were true, everyone would be happy all the time!

The first step in overcoming negative thought patterns is understanding that they are harmful–and then working towards changing them over time. You may not notice any immediate changes after doing these exercises; however, if you stick with them long enough (and make an effort), your mental health will improve significantly over time.



If you find yourself stuck in a negative mindset, it’s important to step away from the situation and reflect on it. Try one of these techniques, or come up with your own method that works for you. The most important thing is that you take action!

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Todd Stottlemyre


Relentless Success unfolds the process that will change your life forever. No person, thing or circumstance will ever hold you back again. Never again will you lack the knowledge to accomplish your goals. When you marry your work ethic to this success process is the day you will discover the champion that lives inside of you. Nothing is impossible, it just hasn’t been done yet. Subscribe to keep up with the latest blog posts that will guide you towards relentless success.


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