In our daily lives, it’s not uncommon to dwell on negative thoughts or expect negative outcomes. However, turning negatives into positives in healthy ways is possible and highly beneficial for our mental and physical wellness, relationships, and overall quality of life.
This guide provides practical steps and insights on how to manage negative thinking and cultivate a more positive mindset.
In the re-origin program, we use the power of neuroplasticity to help you catch and reframe unhelpful thoughts and behaviors that might contribute to chronic health conditions. Learn more about the re-origin program here.
Understanding Negative Thought Patterns
Why Does My Brain Tend to Go Toward the Negative First?
Our brains are wired to focus on the negative as a survival mechanism. This phenomenon, known as negativity bias, evolved to help our ancestors stay alert to potential dangers. However, in modern life, this bias can lead to habitual negative emotions and thinking patterns that stunt personal growth and diminish self-confidence.1
Three Examples of Negative Thinking
- Catastrophizing: This involves imagining and expecting the worst possible outcome in any given situation. For example, thinking, “If I make a mistake in this presentation, my career will be ruined”.2
- Overgeneralization: This occurs when you view a single negative event as a never-ending pattern of defeat. For instance, after one failed job interview, you might think, “I’ll never get a job”.3
- Black-and-White Thinking: This type of thinking sees things in extremes, without recognizing any middle ground. An example would be, “If I’m not perfect at this task, I’m a total failure”.2
Practical Steps to Reframe Negative Thoughts
Acknowledge Negative Thoughts
The first step in reframing negative thinking is to acknowledge it without judgment. Journaling can be a powerful tool for acknowledging negative thoughts and understanding their root causes.4 Writing down your thoughts creates emotional distance and gives you a realistic perspective on negative situations.
Reframe Negative Thoughts
Once you acknowledge your negative thought patterns, you can start reframing them. This involves challenging irrational predictions of negative outcomes and replacing them with more realistic perspectives. For instance, if you find yourself thinking, “I’ll never be good at this,” reframe it to, “I am learning and improving every day”.2
Celebrate Yourself
Celebrating your achievements, no matter how small, is crucial in reinforcing positive thinking. Recognize and reward yourself for progressing, whether overcoming a negative thought or achieving a personal goal.
Celebrating these moments can boost your self-confidence and motivate you to continue on such a path of personal growth and positive outcomes.5 Take time to acknowledge your positive qualities and praise yourself, as this can help shift your self-perception in a more positive direction.
7 Ways to Cultivate Positive Thinking
1. Brain Retraining
Brain retraining uses the brain’s power of neuroplasticity to help rewire old, unhelpful neural pathways and create new, empowering, positive thoughts and habits. It is an active practice of catching negative thought loops and consciously choosing a new, uplifting way of thinking.
2. Gratitude Journal
Keeping a gratitude journal can shift your focus from a negative to a positive thought. Each day, write down three things you’re grateful for. This practice helps to attract positive thoughts and energy and maintain a positive perspective on life.
3. Practice Positive Self-Talk and Affirmations
Positive self-talk is a powerful tool for cultivating more positive thinking and, thus, a more empowering mindset. By practicing positive self-talk, you can turn negative thinking into opportunities for growth. For example, instead of focusing on a mistake, practice positive self-talk by reminding yourself of your good qualities and how to learn from the experience.6
Positive affirmations are statements that reinforce positive self-perception and self-acceptance. Repeat affirmations such as “I am capable and strong” or “I attract positive outcomes” to build a more positive self-image.3
4. Surround Yourself with Supportive and Positive People
Social and community groups can provide the positive energy needed to counteract negative thinking and promote more positive thinking. Set boundaries with negative people and surround yourself with positive people who encourage and support you in turning negative experiences around. Positive praise and affirmations from supportive people can reinforce your efforts to maintain a positive outlook.5
Surrounding yourself with supportive people who encourage and uplift you can significantly impact your mental energy and happiness. Whether it’s fellow church members, social and community groups, or a life coach like Leah Morris, having a solid support network is crucial.7
5. Avoid Assuming Negative Outcomes
One of the key steps to turning negatives into positives is to avoid assuming negative outcomes. Our brains are naturally inclined to predict the worst-case scenario due to negativity bias, which can lead to irrational behavior and dramatic thinking.1 This tendency often results in unnecessary stress and anxiety.
To counteract this, it’s essential to challenge these automatic negative assumptions and replace them with more realistic perspectives. For instance, instead of thinking, “I will fail this exam,” reframe it to, “I have studied hard and will do my best.” By doing so, you not only reduce your anxiety but also conserve mental energy that would otherwise be wasted on worrying about unlikely negative outcomes.2
6. Engage in Creative Activities
Engaging in creative activities such as painting, writing, or playing music can significantly channel negative thoughts and emotions into positive energy. Creative expression allows you to process your negative thoughts and feelings in a healthy way, which can reduce stress levels and enhance your mood. This practice can help manage negative thinking and promote a more positive outlook on life.8
7. Healthy Lifestyle
A healthy lifestyle, including regular exercise, a balanced diet, and quality sleep, supports mental wellness. Physical activity, for instance, can reduce symptoms of depression and anxiety, improve physical health markers like blood pressure, and promote a more positive outlook on life.9
Examples of Turning Negatives into Positives
Example 1: Professional Setback
Imagine you didn’t get the promotion you were hoping for. Instead of viewing this as a negative outcome, use it as an opportunity for self-reflection and growth. Ask yourself, “What skills can I develop to improve my chances next time?” This reframes the negative situation into a positive opportunity for personal growth.
Example 2: Negative Feedback
Receiving negative feedback can be disheartening. However, rather than focusing on the negative or judging yourself, consider how the feedback can help you improve. Acknowledge the positive points and constructively use feedback to enhance your skills and performance.10
Example 3: Falling Ill
Falling ill can be challenging and frustrating. Instead of focusing solely on the negative aspects of being unwell, view it as an opportunity to slow down and prioritize self-care. A positive thought you might use is, “I get to use this time to rest, read books I’ve been meaning to, and nourish my body and mind.” This shift in perspective can help you find positive outcomes even in negative moments, fostering resilience and gratitude.11
Example 3: Missed Opportunity
Missing out on an opportunity, such as a job interview or a significant event, can feel disappointing. Instead of dwelling on the negative aspect of the missed chance, use this experience to reflect on your strengths and areas for improvement. Ask yourself, “What did I learn from this, and how can I prepare better for future events and opportunities?” This approach helps avoid the assumption of negative outcomes and encourages personal growth and development.11
Embrace Progress: Cultivate a Positive Mindset Today
Turning negatives into positives is a journey that begins with acknowledging negative thoughts and reframing them into positive ones. By practicing positive self-talk, surrounding yourself with positive people, and maintaining a healthy lifestyle, you can cultivate a positive mindset and enjoy all the positive steps towards a more fulfilling life. Remember, it’s about progress, not perfection.
With the re-origin program, you can learn how to catch and reframe unhelpful thoughts and behaviors to live a healthier life. Learn more about the re-origin program here.
