7 effective ways to reduce negative thoughts

Why am I having negative thoughts?

Repetitive dwelling on negative thoughts and feelings, living in survival mode and always assuming the worst will happen. These are all signs that you spend a lot of time in your head. And while thinking is not wrong (as human beings we need to think) repetitive or negative thoughts often don't help us move forward.

Still, it's not surprising if you often think negatively: in fact, our brain prefers negative thoughts. According to a study by the National Science Foundation, 80% of our thoughts are negative and 95% are repetitive.

The reason behind this varies from person to person. Negative thinking may signal that you have other mental health problems, it may be a result of a trauma you've experienced or your personality type is more prone to overthinking.

But your environment can also play a role in the way you think. Maybe your job asks a lot of you or it's part of the culture you live in. If you hear someone around you say "I think too much," this is often a sign that they have mental problems or are experiencing stress.

How do I stop negative thoughts?

Eliminating all negative thoughts from your life won't work (nor is this something you need to strive for). But if you find that negative thoughts are getting in your way, these are 7 effective strategies you can try:

1. Be aware of your negative thoughts

How can you reduce negative thoughts if you are not aware of them? Being aware of your unhelpful thoughts is the first step to resolving them. The times when you experience negative thoughts vary from person to person.

Some will find that negative thoughts arise when they are alone at home, while others start overthinking in social situations and large groups of people. Map out for yourself the situations in which non-helpful thoughts arise. Only after this can you think about what you want to do to be less bothered by them.

2. Discover your patterns

Reducing negative thinking is not as simple as simply replacing negative thoughts with positive ones. This may help in the short term, but there is a good chance you will fall back into your old way of thinking in the long run.

Ask yourself where your way of thinking is coming from. In fact, spending a lot of time in your head is often a way of protecting yourself. But actually you are creating a "false security" for yourself.

Ask yourself the following questions:

• At what moments do I think negatively?
• Which situation or person triggers me at such a moment?
• Why does this situation or person trigger me?
• What does this say about me?
• What do I need at this moment to reduce non-helpful thoughts?

Only when you understand why some negative thoughts arise can you change your way of thinking to one that is helpful to you. Replacing negative thoughts with positive thoughts without understanding why they are there is like putting a Band-Aid on a gaping wound.

3. Don't suppress your negative thoughts

Everything you give attention to grows. So suppressing negative thoughts will only cause them to come back stronger. Simply let them simply be there. Observe them, without immediately giving them a meaning. They are just thoughts.

You can think of your thoughts as passersby. Welcome them, sit down with them to have a cup of tea and talk with them until you know why they are there. Try to see the greater lesson or wisdom behind your thoughts. Then wave them off again.

4. Write down your worries

Writing is an efficient way to process your thoughts. Grab a notebook, set a timer for 10 minutes and write down all your thoughts. Do you find it difficult to put your thoughts on paper? Use these cognitive restructuring techniques as a guide in processing your negative thoughts.

You can also schedule this time as "time to worry. Allow yourself to worry for 10 minutes. Think of all your non-helpful thoughts and then release them. Do negative thoughts arise during the day? Write them down and only think about them again when it's "time to worry" again.

5. Reduce triggers

Do you know about yourself that certain situations or people trigger negative thoughts? Then it may help to avoid these triggers. Be aware of your surroundings and surround yourself with people who have a positive influence on your mental well-being.

6. Practice mindfulness

Mindfulness exercises help reduce negative thoughts by bringing your attention into the here and now. A few examples of mindfulness exercises are:

• Meditation
• Breathing
• Walking
• Yoga
• Dancing
• Body scan
• Working in the garden

7. Move

Reducing negative thinking is not just about changing negative thoughts into something better. That would be like telling a toddler during a tantrum to think positively. Changing your way of thinking in the moment when you are experiencing intense emotions is often impossible.

When you are overwhelmed by negative thoughts and emotions, feeling your emotions is often the only healing action you can take. You then shift your focus from your head to your body. Only after this can you let go of negative thoughts.