Saed News: Thousands of thoughts occupy our minds daily, and many of them are negative. You are probably looking for ways to free yourself from negative thoughts. So, read this article to the end.
According to the Family Magazine section of Saed News, freeing oneself from negative thoughts can be challenging, especially for those unfamiliar with mental control techniques. However, with some practice, you can identify faulty thought patterns, replace negative thoughts with positive ones, and invite beautiful and pleasant experiences into your life.
Many people believe their thoughts are positive when they are not. The most important thing to learn is how to identify your negative thoughts. Once you understand mental control, you can catch yourself at the right moment and take charge of your thoughts. But how can you remove negative thoughts? Here are some methods:
Mindfulness is one of the best ways to control the mind, and it can be achieved through meditation. Try to focus on the present moment and avoid creating imaginary scenarios about the future. With deep and calm breathing, shift your attention to your inner world and refrain from thinking about external events.
Start with just five minutes a day—play some soothing music, light an incense stick, and either lie down or sit comfortably. Close your eyes, observe your breaths, and imagine inhaling positive energy while exhaling negativity. Try not to think about anything—just let go.
There are many negative thought patterns that you need to recognize in different situations and prevent from recurring. Here are some common ones:
Black-and-White Thinking: Some people see everything as either success or failure. Instead of forcing yourself to "succeed at all costs," focus on improving yourself step by step. Success means being a better version of yourself than yesterday.
Jumping to Conclusions: Many people assume things about others' words and behaviors or predict negative outcomes before they happen.
Catastrophizing: This happens when a person automatically assumes the worst-case scenario without considering more realistic possibilities.
Generalization: When someone has a bad experience and assumes all future experiences will be the same.
Labeling: The most common form of negative thinking, where a person labels themselves negatively, such as "I'm terrible at math" or "I'm always unlucky."
This process can be done with the help of a therapist or on your own. Identify negative thoughts, analyze them logically, and convince yourself that they are inaccurate before replacing them with positive thoughts.
At first, this approach may seem difficult, but with time and practice, positive and rational thinking will come naturally.
Ask yourself:
Is this thought realistic?
If I continue thinking this way, what do I gain and what do I lose?
Which negative thought pattern does this stem from?
However, be mindful that unrealistic positive thoughts can be just as unhelpful as negative ones. For example, if you're thinking, "I'm a failure" or "I will fail," don't replace it with "I will definitely succeed." Instead, say, "I don't know if I can do this, but I will give it my best effort."
There are many strategies in books and online for dealing with negative thoughts, yet people still ask: How do I stop thinking negatively? Here’s a practical method that has helped many people:
Since we all have numerous thoughts daily, some of which are negative, the best way to get rid of them quickly is to write them down.
Whenever a negative thought lingers in your mind and won’t go away, grab a pen and paper and write it down. Ask yourself:
What is this thought?
Why am I thinking it?
What will happen if I continue thinking this way?
What are the benefits of stopping this thought?
Write everything that comes to mind. Finally, ask God to guide you toward the best path. Writing your worries and negative thoughts on paper can bring a sense of relief, as if you are transferring them from your mind onto the page.
Once you’ve written them down, immediately distract yourself with an activity—go for a walk, cook, read a book, take a shower, call a friend or family member, listen to uplifting music, or use positive words throughout the day. These small actions, when combined, create a significant positive impact. Try this method and share your experience in the comments: How do you prevent negative thoughts?
Our thoughts, behaviors, and emotions are interconnected. Since childhood, many incorrect beliefs have taken root in our minds, leading to negative thinking patterns.
There are two perspectives on any topic: an optimistic (positive) outlook and a pessimistic (negative) one. If a person constantly focuses on the negative side of things, their mind becomes filled with negative thoughts.
For example, imagine you are a mother, and your child is late coming home from school, the cinema, or sports practice. If you have a negative mindset, you might immediately think: "What if something bad happened? What if they got into an accident? What if they got stuck in an elevator? What if someone is bothering them?"
Instead of focusing on positive possibilities, this mother is fixated on worst-case scenarios. However, she could have chosen a different way of thinking about her child’s delayed return.
When negative thoughts overwhelm a person, they disrupt daily life and mental well-being. Negative thoughts can be about oneself, others, or the world around us, and they are often associated with unpleasant emotions, behavioral consequences, and physical health issues.
If negative thoughts become uncontrollable and interfere with life, seeking help from a psychologist or therapist is advisable.
Most therapies for managing negative thoughts fall under Cognitive Behavioral Therapy (CBT), which helps identify and change unhealthy thoughts and behaviors.
If you've developed negative thoughts due to losing a job, the death of a loved one, or other hardships, it’s natural. A counselor can help restore your mindset and guide you in managing these thoughts effectively.
The reality is that completely stopping negative thoughts is impossible—no one can control 100% of their thoughts. However, you can gradually reduce their frequency and intensity. The key is daily practice:
Focus on the beauty and positive aspects of life.
Be grateful for the blessings in your life to shift your attention to positivity.
Use visualization—imagine a red stop sign in your mind when negative thoughts arise and replace them with positive ones.
Negative thinking often starts in childhood—from being ignored, bullied, criticized by a teacher, or told we would never achieve anything. In some families, friendships, workplaces, and schools, negativity is subtly instilled.
However, negative thinking can also be linked to mental health disorders like:
Obsessive-Compulsive Disorder (OCD)
Generalized Anxiety Disorder (GAD)
Depression
Fear of the Future – Some people fear the unknown and expect the worst. Overcoming this requires realizing that you create your own future and are not bound by limitations.
Anxiety About the Present – Many people worry about others' opinions, work performance, or being late. Negative thinkers tend to imagine the worst scenarios.
Shame About the Past – Negative thinkers often dwell on past mistakes and repeatedly blame themselves.
When negative thoughts persist, and nothing seems to help, try talking to yourself. It might sound odd, but it works!
Start countering your thoughts out loud and remind yourself of past situations where negative thinking didn’t lead to anything bad. Reflect on the good things in your life, the kind people around you, your savings, delicious meals, and so on. Express gratitude to God, and you'll quickly realize you've defeated your thoughts and improved your mood.
This technique works incredibly well—give it a try whenever negative thoughts take over!
