Control Negative Thinking Now

1. Label the thought (create distance)

Instead of:

“Everyone hates me.”Try:“I’m having the thought that everyone hates me.”

That tiny wording change reminds your brain it’s just a thought — not a fact.

2. Use the 3-question reality check

Ask yourself:

• Is this 100% true?

• What evidence do I have for and against it?

• What would I say to a friend who thought this?

Most negative thoughts don’t survive that kind of scrutiny.

3. Replace with a balanced thought (not fake positivity)

Don’t jump to “Everything is perfect.”Try something more believable:

• “This is uncomfortable, but I can handle it.”

• “Some people may not vibe with me — and that’s okay.”

• “I’m doing the best I can right now.”

Your brain accepts realistic thoughts more easily.

4. Get out of your head and into your body

Negative thinking loops live in the mind. Break them with:

• Cold water on your face or wrists

• 10 pushups / a quick walk

• 5-4-3-2-1 grounding (5 things you see, 4 feel, etc.)

This tells your nervous system you’re safe.

5. Schedule “worry time”

Instead of fighting thoughts all day:

• Give them 10–15 minutes at the same time daily

• Write them out

• Then close the notebook

Your brain learns it doesn’t get unlimited airtime.

6. Reduce triggers that fuel overthinking

If you’re:

• Not sleeping well

• Drinking more alcohol or caffeine

• Hormonal (PMS, early pregnancy, postpartum)

• On a new medication

Negative thoughts feel 10x louder even if nothing is actually worse.

7. Gentle daily practice (1 minute)

Say this to yourself each morning:

“Not every thought I have deserves my attention.”

It adds up over time.