Reframing negative thoughts: how to challenge negative thinking
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
You have more control over your thoughts than you may think. Learn how to stop your negative thoughts through challenging and reframing the unhelpful chatter.
We all have moments when our thoughts take a negative turn—and sometimes get stuck there. It may be common, but those negative thoughts don’t have to dictate your feelings or actions. By learning simple, effective strategies to shift your mindset, you can see and focus on the positive by reframing those negative thoughts.
Learning how to stop and challenge these unhelpful thoughts can allow you to foster a sense of control and resilience. Embracing effective, research-based strategies for reframing negative thoughts can lead to a more optimistic outlook and significantly improve your overall wellbeing.
What is negative thinking?
At its core, negative thinking refers to the often automatic and pessimistic thoughts that can creep into our minds during everyday life. These thoughts can color our experiences and mood, changing how we see the world. It's important to recognize and understand these patterns because they can play a big role in our mental health and overall happiness.
It's not about never having a negative thought again—that's impossible. It's about learning to identify these thoughts and understand that they're not always the full truth. This knowledge can help you manage the thoughts that flow into (and out of) your mind.
Common negative thinking patterns can be grouped into four main categories.
Catastrophizing: This is when we expect the worst to happen. For example, if you make a small mistake at work, you might start thinking that you'll get fired, even when there's no real evidence for it.
Overgeneralization: This occurs when we take one negative event and believe that it's going to keep happening. If you have a bad date, you might think, "I'll never find someone who likes me," which is unlikely.
Personalization: This is when you believe that everything others do or say is some kind of reaction to you. For instance, if a friend is short with you, you might think it's because they're mad at you, when they could just be having a bad day.
All-or-nothing thinking: In this pattern, things are either perfect or terrible, with no middle ground. For example, if you don't meet all your goals, you might think you're a complete failure, which is not a fair or realistic way to judge yourself.
How to challenge negative thoughts with thought reframing
Thought reframing changes the lens through which you view the world. When negative thoughts fill your mind, this technique allows you to adjust your perspective and see things in a different, more positive light. There’s nothing to be gained by expecting everything to be perfect—it's about finding a more balanced and realistic way to think about situations.
3 benefits of thought reframing
Focusing on the positives enhances your outlook: By reframing your thoughts, you start to focus on the positives rather than getting stuck on the negatives. This shift in focus can lead to a more hopeful and optimistic outlook on life.
Reframing your thoughts makes you more appreciative: When you replace negative thoughts into more positive ones, you naturally begin to appreciate the good things in your life more. This gratitude can make you feel happier and more content.
Challenging negative thoughts reduces your stress levels: Negative thinking can be a significant source of stress. By challenging these thoughts and looking at situations in a more balanced way, you can reduce stress and anxiety, leading to a calmer, more relaxed state of mind.
How to reframe negative thoughts: 11 techniques to stop negative thinking
Reframing your negative thoughts can seem challenging, but with some straightforward techniques, you can make a significant, positive change in your outlook and mental wellbeing. The goal isn't to never have negative thoughts—it's to manage them in a way that they don't overwhelm you.
1. Notice your negative thought
Pay attention to when a negative thought pops into your mind. It could be about yourself, a situation, or even about others. Recognizing these thoughts is the first step in changing them.
Keep a small notebook or use a note-taking app on your phone. Whenever you notice a negative thought, jot it down. This practice helps in recognizing patterns and triggers of negative thinking.
💙 Noticing your thoughts starts with embracing the present moment. Join Jeff Warren in his Daily Trip meditation, Welcome to the Present, to begin to train your attention.
2. Take a break and reflect
When you identify a negative thought, take a deep breath and count to five. This brief break can stop the thought from spiraling and give you a chance to start the reframing process.
💙 Indulge in The Power of Reflection in this 7-minute meditation with Jay Shetty.
3. Question the thought's accuracy
Write down the negative thought and then challenge it by asking questions like, “Is this thought really true?” or “Do I have evidence to support this thought?” Often, you'll find that your negative thoughts are based more on feelings than facts.
💙 Take a moment to connect with your body and mind in this short meditation by Checking in With Yourself.
4. Seek alternative explanations
Consider other ways to view the situation. Is there a more positive or neutral perspective you could take? For example, if you’re thinking, “I never do anything right,” you might reframe it to, “I make mistakes sometimes, but I also have many successes.”
5. Replace with a positive thought
For each negative thought you identify, try to think of a positive or more realistic counterpart. This doesn't mean ignoring the problem but rather viewing it in a more balanced way. If a friend hasn’t replied to your text and you think, “I must have done something to offend them,” consider other possibilities, like “They might be busy or didn’t see my message.”
💙 Stop the negative spiral with this guided meditation to Slow the Swirl in Your Mind.
6. Practice gratitude
Reflect on things you are grateful for. Gratitude can shift your focus from what's wrong to what's right in your life, which can help in reframing your thoughts. Start or end your day by listing three people or things you're happy to have in your life.
💙 Start a gratitude practice with the help of Calm’s 7 Days of Gratitude and allow the appreciation you have for the things in your life (big or small) to flourish.
7. Seek feedback
Sometimes, talking to someone else can provide a fresh perspective. Trusted friends, family, or a therapist can offer insights that you might not have considered.
💙 Join Tamara Levitt in this 10-minute meditation on the importance of Community, and learn why trusting others and welcoming them into your life is essential to your wellbeing.
8. Write it down
Maintain a daily journal. Besides noting down negative thoughts, also write the reframed positive thoughts. This exercise can provide clarity and track your progress. Writing down negative thoughts and then reframing them on paper can be a helpful way to track your thoughts and see your progress over time.
9. Make it a habit
Thought reframing takes practice. The more you work on it, the more natural it will become. Over time, you'll find that you automatically start to think in more positive and realistic ways.
Set reminders throughout the day to check in with your thoughts. This regular practice helps in gradually making thought reframing a habit.
💙 Practice Turning Choice into Routine with this episode of the Daily Jay to help you build the habit of positive thinking.
10. Celebrate small wins
Acknowledge your progress, no matter how small. Celebrating your successes can motivate you to continue practicing these techniques. You could reward yourself with something you enjoy, like a favorite movie or a relaxing activity, as a way to celebrate your progress in thought reframing.
💙 Recognizing your small Achievements is an essential part of your success in navigating and overcoming larger victories.
11. Seek professional support if needed
Sometimes, despite our best efforts to manage thoughts on our own, we might need extra support, and that’s okay. It's completely normal—and hugely beneficial—to seek professional help if negative thoughts persist and start affecting your daily life. Mental health professionals, like therapists or counselors, are trained to help people navigate through their thoughts and emotions in a healthy and effective way.
Reframing negative thoughts FAQs
What are 3 examples of reframing negative thoughts?
1. Original thought: I always mess up. Reframed thought: I sometimes make mistakes, but I also have many successes. Each mistake is a learning opportunity.
2. Original thought: No one likes me. Reframed thought: I haven't connected with some people, but there are others who value and appreciate me.
3. Original thought: I can't handle anything. Reframed thought: Some situations are challenging, but I have handled tough situations before and can learn to manage these too.
How do you reframe a negative mindset?
Start by recognizing that you’re having a negative thought, then pause and give yourself a moment to stop and think.
Next, challenge the thought— ask yourself if the thought is really true and if there's evidence to support it. Consider other ways to view the situation or think about the evidence that contradicts your negative thought.
Finally, try to replace the negative thought with a more positive or realistic one. Don’t worry if you find it challenging at first—the more you practice reframing, the more natural it will become.
How do I rewire my brain to stop thinking negative thoughts?
Thankfully, there are a lot of different ways to rewire your brain to focus on the positives in life rather than the negatives.
Practice mindfulness: Pay attention to the present moment without judgment, which can help in recognizing and stopping negative thoughts.
Engage in positive activities: Doing things you enjoy or that make you feel good can naturally shift your focus from negative to positive.
Use positive affirmations: Regularly using positive statements about yourself can help in gradually changing negative thought patterns.
Seek positive relationships: Surround yourself with positive people who support you and reflect the kind of thinking you want to adopt.
Cognitive Behavioral Therapy (CBT): This is a structured approach that helps in identifying negative thought patterns and replacing them with healthier ones. A therapist can guide you through this process.
Consistency and patience: Changing the way you think is a gradual process and requires consistent effort and patience. Change takes time.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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