How to Reframe Negative Thoughts
Negative thoughts often loom large in our minds, casting shadows over our daily lives and obscuring our potential for happiness.
But what if you could change the narrative? You can! Reframing negative thoughts is a powerful technique that allows us to shift our perspective, turning self-defeating thought patterns into opportunities for growth.
Below, I’ve provided some concrete examples of how you can identify and adjust negative thoughts. This not only improves your mental well-being, but also enhances your resilience and overall quality of life.
1. Instead of “I should have it all figured out.”
Try:
“I’m in the process of learning, changing, and growing every day.”
“I’m not required to have the answers to experiences I am having for the first time.”
2. Instead of “I shouldn’t be [anxious, depressed, angry, etc.], everything is great.”
Try:
“I’m noticing that I’m having some anxiety today even though everything is OK. But I know that if I do X, Y, Z, I’m able to release some of the anxiety.”
“I understand that my body stores historic anxiety, which sometimes comes up in the present, even when unfounded. Shaming myself for the feelings I have won’t make them go away. Exploring and supporting those feelings will help.”
3. Instead of “I should just move on.”
Try:
“I feel [upset, worried, unsure, etc.] about what happened with X. If I do Y, I think I’ll feel better and be more able to move forward.”
“I’m allowed to have feelings and process them at whatever speed is necessary for me to feel OK.”
4. Instead of “Just be happy.”
Try:
“It’s human to feel all different types of emotions—happiness, sadness, frustration, joy— in fluctuations.”
“I’m allowed to feel exactly as I do, even if that is unhappy, and still know my life is overall okay.”
5. Instead of “I have to be perfect.”
Try:
"Striving for excellence is good, but perfection is unattainable. Learning from mistakes is part of growth."
6. Instead of "I can't handle this situation."
Try:
"This situation is challenging, but I’ve faced challenges before and can navigate this one step at a time."
7. Instead of "I'll never be good enough."
Try:
"I’m on a journey, constantly evolving and discovering my worth and capabilities."
8. Instead of "Everything is going wrong."
Try:
"Some things aren’t going as planned, but there are aspects of my life that are positive and within my control."
9. Instead of "It's too late to change."
Try:
"It's never too late to make changes. Every step forward is a part of my growth."
10. Instead of "No one cares about me."
Try:
"Sometimes I feel isolated, but I have people in my life who support me in ways I might not always recognize."
11. Instead of "I always mess things up."
Try:
"I've encountered challenges and made mistakes, like everyone does, but I also learn and grow from them."
Need help reframing your negative thought patterns?
Contact me for a 1:1 therapy session!
