Mindfulness as a Tool to Shift Negative Thinking

Many of us can relate to the frustration of getting stuck in negative thought patterns that increase our anxiety and cause our stress to grow exponentially. The cycle is familiar – we dwell on negative and fearful thoughts, replaying them over and over like a broken record, making us feel increasingly worse. Some of the factors that may lead to this sort of negative thought spiral include thought distortions, emotional triggers, and negative self-talk. 

Thought distortions occur when we are not seeing things clearly, such as when we focus exclusively on the negative aspects of a situation or exaggerate the threat it may pose. Once we recognize the unbalanced nature of our thoughts, we can begin to extract ourselves from the thought loop. By becoming consciously aware of our negative thoughts and replacing them with more realistic ones, we can shift to a more optimistic perspective.

Emotional triggers are situations, feelings, or memories that evoke strong reactions in us. They sometimes occur outside of our awareness and can worsen feelings of anxiety. Mindful awareness can help us slow down enough to notice these triggers and respond thoughtfully rather than relying on knee-jerk reactions that may be unproductive. 

Negative self-talk can manifest as a voice in our heads that belittles and judges us. We may be continuously scanning for ways that we don’t measure up to our own standards or those of others. Recognizing these recurring thoughts is the first step in changing them. Once we become aware of these thought patterns, we can begin to replace them with more self-compassionate ones.

There are many other strategies we can utilize to redirect negative thought patterns towards more positive interpretations. A good starting point is to slow down and tune in to the messages we’re sending ourselves internally. What is the narrative we’re telling ourselves and where do we feel this in our bodies? After identifying and acknowledging unhelpful thoughts, we can take a mindful moment to practice some deep breathing and create space to view them with greater perspective. Then, we may choose to picture these thoughts as clouds floating by in our mind’s eye, noticing that they come and go and do not have any significant bearing on who we are. Finally, we can redirect our thoughts in a more positive direction, taking note of the good things that have happened and creating a mental list of things we are grateful for. We should have patience as we implement these strategies and remember that it takes a while to retrain our brains and change our ways of thinking. Consistency with these practices will allow us to build confidence and resilience that will help us weather life’s challenges with more ease and flexibility. 

Another technique that can be helpful in breaking out of the rut of negative thinking is to create a pattern interruption, which can be done by introducing a new activity or changing locations. Even something as simple as putting on uplifting music can help snap us out of a negative thinking spiral. A brief spurt of exercise may also help distract us from rumination and can trigger endorphin production, thereby improving our mood and reducing stress.

Grounding practices rooted in sensory awareness such as noting sights, sounds, smells, tastes, and textures can help us feel calmer and more present. Visualization is a powerful tool for realigning our focus from a negative perspective to one of possibility – you may envision yourself in a peaceful setting or imagine a successful outcome to a situation you’ve been preoccupied with. Positive affirmations and re-imagining situations in a more optimistic light can also shift our mental outlook. All of these strategies have the potential to minimize stress and lead to a more positive way of viewing the world.

When negative thought patterns are persistent and overwhelming, don’t be afraid to seek professional help from a licensed therapist or trusted friend. Asking for support is not a sign of weakness – rather, it shows that we are committed to caring for our own well-being. We can benefit from the insights and accountability that a trained mental health professional can offer to help us to establish the healthy habits we wish to create. There are also online resources and hotlines available to help manage depression and anxiety. We all struggle at times, and reaching out for support can help us navigate life’s complexities in more balanced and effective ways. 

Written by Ross Iversen, LMSW intern at MWCA