Steps to Overcome Negative Thoughts

Do you often find yourself caught in the treadmill of brooding and unfavourably oriented thoughts? It is an everyday fight for many people, but the amazing outcome is that if you pull out of the cycle, you can regain control of your mental health. You can seek the help of a mental wellbeing coach to overcome the negative thoughts. 

Here, we will share several techniques to stop overthinking and tips for cultivating a more positive and cheerful mind.

Recognizing Overthinking and Negative Thought Patterns

Identifying the moments when the habit of overthinking develops and the tendency for negative thoughts is the first step towards confronting and resolving this issue. Negative thinking invariably leads to the creation of repetitive and obsessive thoughts, untiringly worrying concerns, and an inability to let go of old experiences or new uncertainties. Unhealthy thought patterns like self-blame, pessimism, and being locked on to the worst scenarios are part of them.

Strategies for Stopping Overthinking and Negative Thoughts

Challenge Your Thoughts

One productive way to stop overthinking is to argue over the veracity of your thoughts. When negative or irrational thoughts surface, please note that they may not be accurate. Just ask yourself if there is any evidence to support your thoughts. Are there other views, or can you give a more balanced picture to quicken the pace of your discussion? When you shed doubts about your own thoughts, you weaken their control over your moods and behaviours.

Contrary to your habit, avoid asking difficult questions and accept your assumptions without evidence or doubt. This includes looking at both sides of your thoughts, contemplating the acceptance of different views, and considering the possibility of changing perspectives.

Focus on the Present Moment

Remembering the past or imagining the future is a source of inner conflict. The more time we spend considering the things that have already happened or those that will perhaps take place, the more our mind is loaded with anxiety. To put an end to this rut, try to remain in the present moment, simply focusing and practising mindfulness. Look around you, get involved in activities that keep you happy, and do deep breathing, which will help you feel better at this moment. Through the power of the present, you can quickly see the importance of focusing on what matters rather than overthinking and finding peace within you.

Challenge Your Assumptions:

Negative thoughts usually arise from wrong assumptions or a distorted view of reality.

To shift away from your assumptions, you must be open-minded enough to acknowledge that there may be other perspectives out there and that your past beliefs might be wrong. It is about information collection, seeking different viewpoints, and being ready to change your perspective. For instance, if you presume that all people judge you negatively, refute the assumption by considering whether you have any proof supporting it. However, you may discover that the majority of people have little time for you since they are too busy with their affairs, negating your negative beliefs.

Develop Coping Mechanisms

Seek activities that help you relax or relieve stress, like physical activities, meditation, or creative outlets. Try to be consistent with self-care and prioritise your mental, physical, and spiritual well-being. By acquiring positive coping mechanisms, you can stop overthinking from ruling your life.

Coping mechanisms include any activities that make you feel relaxed, calm, and rejuvenated no matter where you are, whether it is going for a nature walk, doing yoga, or spending time with your loved ones. The secret is to look for activities that are meaningful to you, and that light you up so you can go to them when you need a mental break or a mood booster.

Seek Support

Be bold and ask for help when needed! Whether it’s a trusted friend or a professional counsellor, having someone who will be there for you can definitely help. Professionals can provide tools and tactics to stop overthinking and negative thinking.

Getting support is a display of capability and courage, not failure. It displays your awareness of when you need to receive support and your capacity to carry out the steps aimed at enhancing your mental well-being. Whether you are having a hard time with excessive thoughts, anxiety, depression, or any other mental health issue, help is available for you through connecting with a professional who can guide you, validate your feelings, and enable you to cope with whatever life throws at you.

Building Positive Habits

Develop Healthy Sleep Routines

Qualitative sleep is crucial to emotional health; hence, establish healthy sleep habits to maintain this aspect of your life. Endeavour to follow a sleep-wake-up cycle, create a soothing sleep routine, and mainly avoid screen time before bed, which can disturb your sleep quality.

It could consist of turning off electronic devices one hour before bedtime, avoiding caffeine and heavy meals in the late evening, and creating a comfortable sleep environment without distractions, etc. A systematic sleep routine, namely, a regular bedtime routine, will increase your chances of getting good sleep and peace of mind.

Practice Gratitude and Focus on the Positive Aspects of Life

Develop a feeling of gratitude by habitually thinking about and appreciating the good things in your life. Write down the things that you are grateful for in a journal every day. The impact of negative thoughts can be minimised by meditation, which is mainly focused on the good things in life.

Gratitude is about mindfully noticing and appreciating all the gifts, whatever big or small they are, that have come your way. It can be something as simple as taking a few moments each day to think about the things that you are thankful for, such as your health, the people in your life, or the chances that you get to have. Through attitudes of gratitude, you build an atmosphere of optimism and abundance that makes it much easier to push through difficult times and remain positive.

Challenge Yourself to Step Outside Your Comfort Zone

Stepping out of your comfort zone may be a key to building up a strong self-esteem and dealing with bad thinking habits.

Getting away from your comfort zone means you are taking risks, involving yourself in new activities, and accepting uncertainty. It can be about dealing with fear or struggles, developing new skills, or going beyond your comfort zone. Push yourself to go beyond your comfort zone. You’ll be able to increase your horizons, strengthen your resilience, and acquire the attitude that will make it possible for you to overcome challenges and pursue your ambitions.


Intricate thoughts, gloomy thoughts, and overthinking can be exhausting, but they don’t have to be your hostage. Through identification of the patterns, you are developing methods to stop overthinking, as well as, creating good habits. Always be patient with yourself, and find someone to assist you if needed. You will be able to overcome and lead a life more positively with the time and energy that you can devote to that. In addition to resources, Physical Wellbeing offers several types of support with the help of a mental wellbeing coach. Discover more information and advice on improving your emotional state on their site.

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