How To Get Rid Of Negative Thoughts And Anxiety [10 Tips]

Have you ever wondered how to get rid of negative thoughts and anxiety?

We human beings experience an average of 50,000 thoughts every day [1].

That’s one thought for every 1.6 seconds of the day. 

Many of those thoughts are unhelpful and even painful. Some are obsessive, recurring thoughts that seem impossible to get rid of. And many of those bad thoughts cause anxiety, depression, stress and other mental heath problems. 

For instance, many people frequently have bad thoughts about death. The idea of dying painfully or dying alone, or simply dying at all, can cause significant destress and even depression. This is one of the most common types of negative thinking.

There are many other bad thoughts people frequently experience: 

  • Dwelling on the past
  • Worrying about relationships
  • Negative thoughts about death
  • Worrying about the future
  • Worrying about what other people are thinking
  • Anxiety over health
  • Negative thoughts about exams
  • Worrying about upcoming career events
  • Pessimistic ideas about society / government
  • Self criticism

Over time, these thoughts will turn into negative self beliefs, which can seriously affect your life. 

Many people wonder how to get rid of bad thoughts like these. And many people try to simply ignore their thoughts, which is a mistake. Your bad thoughts will keep coming back until you learn to deal with them correctly.  


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How To Get Rid Of Negative Thoughts -- Exercises


1: Understand that bad thoughts are not real

Before you start getting rid of negative thoughts, you need to understand the real problem with the mind. i 

The fact that we have negative thoughts is not the real problem. The real problem is that we believe those thougths are real. This is especially true for people who suffer from anxiety.  The best way to get rid of negative thoughts is to simply realise the they are not real. They are simply ideas that flow through the mind. And the only reason they harm you is because you place too much emphasis on them. 

Always remind yourself that bad thoughts are just ideas. They are not real. This simple realisation will massively reduce the effects of negative thoughts and will lessen the symptoms of anxiety.  

Also remember that your positive thoughts are not real too. They, too, are ideas. 

Try not to place too much importance on your thoughts. 

2: Use Meditation To Remove Negative Thoughts

Meditation is the pratice of focusing the mind on one thing. This practice helps to quieten your mind so you experience less thoughts in general, and especially less negative thoughts.

There are many ways to use meditation to remove negative thoughts. The best way is to simply meditate on your breath. This qill quieten your mind. Once your mind is quiet you will then be able to observe your thoughts calmly and to create alternative, healthy ways of thinking.  

2: Use A Negative Thought Journal 

One of my personal favorite ways to get rid of negative thoughts is by using a negative thoughts journal. This is precisely what it sounds like: a journal to write negative thoughts in. 

You might wonder how this gets rid of negative thoughts. 

When you write your thoughts down on paper it makes it much easier to observe them and then objectively change them. When we think a bad thought, for instance, “I’m a failure”, it can be hard to challenge that thought when we first think it. It is much easier to write it down, return to it later when you are feeling more positive, and then change it.  

I always find that a journal helps me realise just exactly how inaccurate and untruthful many of my thoughts are. 

3: Get rid of bad thoughts in your head by putting them on paper

This is very similar to the idea of writing bad thoughts in a journal. This time, however, you are going to draw them out as images. Simply sketch whatever you think. This will actually make you laugh. When you see your bad thoughts drawn out in can be funny. And that humour itself will help you to get rid of the negative thought.  

4: Share your ideas with friends  

If you’re an open person, this is one of the best techniques to stop negative thoughts. The average person will pretty quickly tell you if your conceptions are total bullshit. So, tell them. They will gladly give you a dose of reality.

5: Play with it:

Whether your thought is a voice in your head or a picture, try playing with it. For instance, if it’s a voice then imagine the voice changing, becoming higher pitched, lower pitched, louder, quieter and so on. If it’s a picture make it brighter, dimmer, bigger, smaller, and so on. By playing with the thought you teach yourself that you have ultimate control over your mind.

6: Think it backwards:

When you think the same thought backwards you essentially make the thought a little game. You make it something tangible that you can play with. This technique is definitely alternative but it definitely works.

7: Rate it from 1 to 10:

Objectively appraise the thought. If it’s a negative thought that actually holds some important truth then you might like to rate the thought highly and even thank your mind for the helpful information it provided. If it’s an utterly stupid and worthless thought, rate it a 0 and tell your mind to come up with better ones.

8. Give up TV: 

Scientific research has confirmed that when we watch negative TV shows (the news, for instance), we develop a negative view of the world. Longitudinal studies show that people who watch the news are statistically more likely to dwell on negative thoughts. Time to give up TV.

9: Mantras for positivity: 

Mantras are word or phrases with psycho-spiritual powers (similar to spells and affirmations).

You can use positive mantras to build positive thoughts. The best idea is to us a mantra that is the opposite of your negative thought. For instance if you often think, “I am a failure”, use the mantra “I am a success”. Repeating this mantra will remind you of all the ways you are successful in life. 

10: NLP for cognitive control

The following is a classic NLP (neurolinguistic programming) technique. It is a powerful procedure for getting rid of negative thoughts.

  1. Negative thinking depression occurs for a reason. Life teaches us what we need to know. Since the time when humans were in caves we have been conditioned to use “Negative bias” to see potential dangers. Thousands of years ago this ability was important, because we needed to be aware of dangers in the environment. But in today’s modern age, negative thought bias is something of a “hang over” of our evolution, leaving us with negative thoughts that cause depression.
  2. Bring your negative and depressing thought to mind. Let the thought enter your mind. Now, rather than immediately forcing this negative thought aside (which is likely what you usually try to do), allow it to settle in your mind. Remember, it is only a thought / image, it cannot truly harm you. So allow it to stay in you mind for now.
  3. Imagine that the negative and depressing thought / image is actually a TV channel. See or hear the negative thought / image and realise that it has certain qualities. For instance, if a voice is saying something in your head, that voice has a tone, a volume, a pitch and so on, and a negative image has colour, zoom, etc. To make the negative thought more comfortable, lessen the quality of the TV. Perhaps make it black and white. Turn the sound down. Change the tone of voices. Just play with that negative thought or image and make the signal weaker. This will make it easier for you to hold the image in your mind comfortably. When you are able to hold the thought in your mind with relative comfort, Tell yourself that the negative thought is actually a lesson waiting to be learned and that the lesson will help you once you see it for what it truly is. Then continue to examine your negative thought, searching for this lesson. Just look at the image and know that somewhere in it is a truth that will turn negative to positive.
  4. Once you start to feel comfortable doing this, begin to improve the quality of the TV (the mental image, sound etc). Turn the sound up (if there is sound), make the image bigger, brighter, etc. Just make that TV more like HD and then more like cinema and eventually, when you get really really comfortable, like real life.
  5. Now that you have played with the TV (the negative thought) you will realise that you have power over it. You are able to make the signal stronger or weaker as you choose. Know that you have power over the negative thought and let that be a comfort.
  6. Continue to investigate the thought for its positive lesson. Just play with the TV. Make it weaker and stronger and just continue to play with it and examine it. Eventually you will hit a moment of realisation. This moment will come out the blue. You wont notice it slowly arising, but a moment will come when all of a sudden you are looking at that negative thought in a very different light. You will know when this moment comes because you will have a physiological reaction; your body will react somehow. You will likely move spontaneously whilst feeling a moment of revelation. This is the lesson life is teaching you. Once you see the beauty in this once negative thought, realise that life is always right, that a negative thought is only negative because you are not looking at it in the right light. This should help with any future negative thoughts.

All these techniques to stop negative thoughts revolve around the same idea. You are teaching your mind to recognise that thoughts aren’t real and that you are the master of  your own mind.

Another excellent way to get rid of negative thoughts is with Cognitive Behavioural Therapy.  

How To Stop Thinking Negative Thoughts (7 Meditations & Techniques): Start Thinking Positive

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