3 Ways to Control Negative Thoughts and Stop Overthinking
By Licensed Therapist Diana Ruiz, MA, LCPC
3 Ways to Control Negative Thoughts and Stop Overthinking
“Negative thoughts can feel heavy and impact our lives more than we want them to”
In the vast expanse of our minds, a relentless storm often brews, threatening to engulf us in a whirlwind of negativity and overanalysis. Negative thoughts and overthinking can be insidious adversaries, gnawing away at our peace of mind and sabotaging our happiness. Whether it's the incessant worry about the past, anxiety about the future, or self-doubt that plagues our present, the toll of these mental burdens is palpable.
Negative thoughts can feel heavy and impact our lives more than we want them to. They affect our mood, behavior, happiness, self-esteem and prevent us from building the life we want.
In this blog post, I'm sharing three methods to control negative thoughts and overthinking to manage them for good. I'll be covering:
Cognitive Behavioral Therapy (CBT) Techniques
Reframing/Balancing Your Narrative and Thoughts
Managing Overthinking and Ruminating Thoughts
Distraction and mindfulness of thoughts
Evaluating your thoughts
Problem solve or execute a plan
Radical acceptance
1. Cognitive Behavioral Therapy (CBT) Techniques
CBT is a therapeutic approach that helps individuals identify and challenge negative thought patterns. One common technique used in CBT is cognitive restructuring, where you examine the evidence for and against your negative thoughts. Ask yourself, "Is there any evidence to support this thought?" and "Are there alternative explanations for what's happening?" By actively questioning and reframing negative thoughts, you can gradually shift your perspective to a more balanced and realistic one. Keeping a thought journal can also help track negative thoughts and the situations that trigger them, aiding in identifying patterns and implementing effective coping strategies.
These methods require practice and patience, but with consistent effort, you can gain better control over your negative thoughts and cultivate a more positive mindset.
2. Reframing/Balancing Your Narrative and Thoughts
Frequently, our thoughts tend to gravitate towards the negative aspects, potentially leading to a pessimistic storyline about oneself or one's life. This narrative might manifest as:
I do not have the discipline or willpower to achieve my goals. I can't do it. I have underachieved, and my future will be no different.
The narrative we carry about our lives is created during our upbringing and throughout our lives. What we are told about ourselves, our experiences, and how our parents and society socialize us also impact our narrative. This narrative we carry with ourselves is often unconscious, and we are unaware of it.
Reframing your narrative is essential to reduce negative thoughts about ourselves and life. Reframing a self-narrative involves shifting how you perceive and interpret your experiences or identity. Here's an example:
Original narrative: "I failed to get the promotion, I'm not good enough for this job."
Reframed narrative: "Not getting promoted doesn't define my worth or capabilities. It's an opportunity to reassess my goals, improve my skills, and explore new possibilities for growth."
Focus on reframing negative thoughts and your narrative. Keeping a journal about your thoughts and your narrative will be helpful to the practice of reframing. Remember that reframing thoughts is an essential daily practice and will take some time and practice to impact how you feel.
3. Overthinking and Ruminating thoughts
In a world bustling with stimuli and demands, our minds often become arenas where thoughts run wild, circling the same worries and scenarios repeatedly. Overthinking, or rumination, can be a relentless adversary, draining our mental energy and clouding our judgment. However, mastering the art of controlling these intrusive thoughts is not impossible. It begins with mindfulness, the practice of observing our thoughts without judgment. We gain clarity by acknowledging these ruminations without getting entangled in them or creating a mental distance from them.
Take some time to think about what you need while you are overthinking. If you have ruminating thoughts or overthinking, figuring out what is needed will be helpful. Overthinking and ruminating may be solved by the following:
Distraction and mindfulness of thoughts:
Engaging in activities that redirect our focus, such as activities, exercise, or creative pursuits, can provide much-needed relief. Mindfulness of thoughts involves identifying or acknowledging a thought and releasing it.
Evaluating your thoughts:
Evaluating negative thoughts is essential. Often, our negative thoughts don't have data, facts, or evidence to back them up. Moreover, challenging the validity of our thoughts and cultivating a compassionate inner dialogue can help break the cycle of overthinking.
Problem solve or execute a plan:
When overthinking, it is essential to do something about it. Evaluate whether you need to solve a problem, execute a plan to achieve something, or take action to face a fear.
Radical Acceptance:
In this world, we must accept the things we can not change. We may need to accept things we dislike or even hate. Attempting to control something we can not change can bring distress. While radically accepting something, you can still talk about it, process it, find support, and experience the emotions.
Remember, it's not about banishing thoughts altogether but rather about regaining control over where we choose to direct our attention.
If you are ready to find techniques that help you manage negative thoughts and finally feel relief, check out my workbook (Control Your Negative Thoughts and Stop Overthinking to Build the Life You Want). This workbook helps you manage negative thoughts and so much more. It helps create the mindset you need to accomplish things, improve confidence, and build the life you want. Click here!
Practicing techniques to address your negative thoughts is a journey that requires patience, self-reflection, and a willingness to let go of old patterns of thinking. Embracing reality can cultivate a more profound sense of peace, resilience, and freedom. So, take a deep breath, trust in the process, and embrace the transformative power of the techniques.
Want some resources? Check out this freebie (below) and related posts!
How to Write Affirmations and Coping Statements for Self-improvement