How to break the negative thinking loop

• Recognise your thoughts
• Challenge your thoughts
• Be your own friend
• Focus on positive people (and aim to be one)
• Watch what you’re watching (and reading)
• Focus on the present
• Bring the inside out
• Talk about it

Negative thoughts loop

Many of us experience negative thinking at various points in our lives. When left unchecked, these thought patterns can intensify and become difficult to control. What might begin as concern can develop into persistent worry that affects your daily life and wellbeing. 

“Breaking the cycle of negative thinking benefits your mental health and emotional wellbeing.“

When we dwell on an issue (also known as rumination), it can harm our mental health – increasing stress and anxiety levels, contributing to depression, and potentially leading to unhealthy coping mechanisms. Persistent negative thinking can lead us to catastrophise, where we automatically imagine the worst possible outcomes, however unlikely they may be.  

When we are in a negative mindset, it can start to impact how we feel, which can affect how we think and behave.  

Learning to identify and challenge negative thinking patterns can help your mental health and emotional wellbeing. If you are concerned that you or someone you care about is caught in a negative thinking loop, the following strategies can help to break free of negative thought patterns.  

How to break free of the negative thinking loop 

Recognise your thoughts 

Negative self-talk often involves blaming yourself or others for perceived problems. This internal dialogue can involve constant worry about the future or thinking about past events. Even minor concerns can sometimes become repetitive and spiral into overwhelming thought patterns if left unchecked.  

How we talk to ourselves internally shapes how we view ourselves and navigate our daily experiences. Our minds tend to hold on to negative thoughts more readily than positive ones, which can distort our perception of reality. 

Common patterns of negative thinking include: 

• Catastrophising (imagining the worst outcomes) 

• Black and white thinking (all or nothing, no shades of grey) 

• Overgeneralisation (using a single incident to make sweeping conclusions) 

• Unfounded assumptions (jumping to conclusions, making negative assumptions without evidence) 

• Emotional reasoning (believing something must be true because it feels true) 

• Selective filtering (noticing only negative aspects while ignoring positives) 

• Self-blame (assuming responsibility or you blame yourself for events unrelated to you) 

• Unrealistic expectations (expecting perfection, setting impossible expectations for yourself). 

The first step toward breaking these negative thought patterns is to become aware of when they occur in your daily thinking.  

Challenge your thoughts 

While important concerns in life need attention, a negative thought loop tends to distort our perception of the situation and the implications of our actions and decisions. Many worries never materialise, yet we may spend significant energy thinking about them. Try pausing and asking yourself if your thoughts are factually true, then consider alternative perspectives.  

Ask yourself: Is it the truth, or am I projecting catastrophic thoughts onto the issue? Are my past experiences colouring my current thinking? Am I taking responsibility for things outside of my control? Am I fixating on a tiny detail instead of the bigger picture? Try not to judge yourself for feeling these thoughts, as everyone experiences them occasionally. The important thing is to recognise them as unhelpful and try to move on. 

Reflect on times in the past when you have faced challenges and things have worked out. If you struggle to recall these moments, ask friends and family to help you recall positive experiences. These memories can help to shift your thinking and build confidence to handle any difficulties. 

Be your own friend 

The negative things we tell ourselves can be very harsh – we typically wouldn’t speak to a friend that way. Practise treating yourself with the same compassion, positive reinforcement, encouragement, and understanding you would offer to a good friend.  

Try transforming negative self-talk into balanced or positive ones by reframing your thoughts: 

• When thinking, “I can’t handle this situation,” try “This challenge is temporary, and I am managing as well as can be expected. I can take a break when needed and focus on what is within my control.” 

• Instead of, “I also mess up at interviews,” try “This is a stressful situation, but I can prepare by researching and practising. Each interview is a chance to improve my communication skills.” 

• Rather than, “Today has been so disappointing,” try “Today was difficult, but I’ve accomplished several tasks, like walking the dog and making breakfast. If I’m still overwhelmed, I can use a grounding technique.” 

Your goal is not to stop all negative thoughts and self-talk but rather to develop a more balanced and supportive way of thinking about yourself and your experiences, while acknowledging challenges and capabilities. 

Focus on positive people (and aim to be one) 

Your social environment and the moods of others can amplify or create negative thought patterns. If possible, surround yourself with positive, supportive people who maintain a balanced perspective during difficult times. 

Consider whether your social connections and environment contribute positively or negatively to your thought patterns. It may be beneficial to distance yourself from consistently negative influences or interactions that reinforce unhelpful thinking. 

In your conversations with others, try to maintain balance rather than focusing exclusively on problems. Discussing shared interests and making constructive plans for the future can help shift attention away from negative rumination. 

Watch what you’re watching (and reading) 

Just as our social connections influence our thinking, so do the information sources we regularly consume. Be mindful of the content you expose yourself to through news, entertainment, and social media. Consuming a constant stream of negative or alarming content can intensify feelings of isolation and distress. 

Develop a critical approach to information consumption, and do not hesitate to take breaks from or unsubscribe from content that consistently promotes negative thinking or distress. 

Focus on the present 

Our minds are not in the present when we are in a negative thought loop. We are busy thinking about past regrets and something that has happened already or are fixating on future anxieties and what may or may not happen in the future.  

When a worrying thought comes up, try to actively switch your focus to what is around you. Focus on breathing, observe what you can see and hear, and ground yourself in the present moment. By being mindful, we pay attention to our present moment and accept it without judgment. 

One form of mindfulness is through meditation, but there are other ways to be mindful. You can enjoy mindful exercises, such as yoga or even a walk, where you notice how your body feels and the sensations around you. To get started with mindfulness, you can try the Smiling Mind app, which psychologists and educators developed to help bring balance to your life. 

Bring the inside out 

Writing down negative thoughts and then throwing them away (or dragging them into the digital trash) can help reduce their influence. Painting or drawing can also work for this exercise. 

If you face several problems, focus on one problem at a time. Break down that one problem into smaller parts. Then, create a clear and realistic plan. Write it down and start making progress one step at a time. 

Another approach is to set boundaries around worry time. Give yourself a time limit for worrying (e.g. 10 minutes). When that time is up, act on a potential solution or try to distract yourself with an enjoyable activity.  

Talk about it 

Talking about your thoughts and feelings can help put things in a new light. Talking about your concerns to a trusted friend or family member can often help clarify your thinking and reduce its emotional impact – you don’t necessarily need solutions to benefit from the conversation. 

If your negative thoughts are impacting your enjoyment of life, it might be time to talk to a health professional. You may wish to seek professional help from a GP, psychologist, or a qualified counsellor at MensLine Australia. Healthcare professionals have specialised training to help you navigate persistent negative thought patterns.  

Remember, you are not alone in experiencing negative thought loops. While these strategies require patience, consistent effort can lead to more balanced thinking patterns. Challenge your self-critical, negative thoughts, acknowledge your capabilities and strengths, and don’t hesitate to reach out for support when you need it. There are people who care about you and want to help you. Seeking support is a sign of strength.  

Additional reading 

How to deal with disappointment – Dealing with disappointment can be overwhelming. Learn some practical strategies to help you cope and move forward.  

Managing trigger events – Understanding what trigger events make us angry – and why they affect us more some days than others – can help us manage difficult situations. 

Why am I so angry all the time? – Explore reasons why you may be angry and how to manage your anger in healthy ways.  

MensLine Australia is available 24 hours a day, seven days a week, with professional counsellors providing information and support for worry, stress, anxiety, and depression. Call us on 1300 78 99 78  or access online counselling by clicking the floating chat button on the right. Our service is free.   

In an emergency, please call 000.