What Are Negative Thoughts & How to Handle Them

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Negative thoughts are repetitive, unhelpful thoughts about oneself or one’s surroundings that can take the joy out of life and affect physical and mental health. While everyone experiences occasional worry, negative thinking becomes a problem when it turns into a persistent pattern of anxiety, self-doubt, and pessimism. In this article, we explain what negative thoughts are, how to deal with them, and when counselling for overcoming negative thinking can help. At Bayridge Counselling Centres in Ontario, our registered psychotherapists and social workers support clients dealing with negative thoughts and feelings every day.

What Are Negative Thoughts?

Negative thoughts refer to those random unpleasant thoughts about oneself and one’s surroundings. Thinking negatively leads to negative perceptions and can cause you to feel anxious and worried. This self-awareness is a key component of counselling, as explored in our article on Counselling Builds Intelligence through Self-Awareness.

Note that thinking negatively is not the same as analyzing one’s thoughts. While it’s okay to feel concerned about your personal finances or relationship problems when they come, negative thinking occurs when these feelings start becoming more common and repetitive.

Here is a typical example of a negative thought: Let’s assume that you applied for a job and got a rejection email. You started to think of yourself as a failure or someone who is not good enough. Negative thoughts like these can take you out of reality and negatively impact your physical and mental health.

Other examples of negative thinking include:

• Generalizing: “I missed a train; I always miss opportunities”
• Personalizing: “My colleague does not greet me; it’s clear he doesn’t like me.”
• Predicting: “It won’t work out; I should not even bother trying.”
• Dwelling on the negatives: “Bad things always happen to me. Nothing good has ever happened.”
• Expecting the worst: “if I’m late to work, my boss won’t even let me explain. He will just fire me.”

How to Handle Negative Thoughts?

To manage negative thoughts, you need to replace them with more balanced ones. If your mind can harbour negative thoughts, it can hold positive thoughts, too. However, this technique takes a lot of hard work and patience to master. This process of shifting perspectives is similar to the Stages of Change model we use in therapy.

Let’s say you are diagnosed with a critical medical condition. Instead of assuming that your life is over, things are getting worse, and your end is near, replace those negative thoughts with optimism like this is just a simple challenge I will overcome, or I want to enjoy and do great things with my remaining time. Such positive thoughts will motivate you and make you hopeful for the future. Plus, it can also improve your physical health.

Be grateful for all the things you have. A negative mind often makes you think less of yourself. Writing out all your accomplishments, unforgettable moments, and exciting events can help you deal with negative thoughts.

Also, practice a self-care routine. Do pleasurable activities that make you feel fulfilled. Such feelings can help you stay positive regarding your talents and skills. Plus, take good care of your body by eating healthy foods and exercising.

When to Seek Counselling for Overcoming Negative Thinking

At times, it may be difficult to handle negative thoughts on your own. In such cases, you can always seek the support of your friends or look for an expert to help overcome negative thinking for good. Therapy provides a space to explore these patterns, as discussed in Helping Clients Tell Their Stories in the Therapeutic Dialogue.

At Bayridge Counselling Centres, our team of registered psychotherapists (RP), registered social workers (RSW), and psychologists (C.Psych) across Ontario helps clients reframe unhelpful thinking patterns. We offer both in-person and online counselling across Ontario, making it easier to find support at a time that works for you. If negative thoughts are interfering with your daily life, reaching out to a professional can help you develop long-term strategies for managing them.