How to Recognize and Reframe Negative Thinking

How to Reframe Negative Thoughts

Recognizing negative thought patterns can be difficult. Sometimes, our negative thoughts are so automatic and repetitive that we may not be fully aware of when they occur. We must first recognize that we’re experiencing a negative thought to change our negative thinking. Once you become aware of the negative thought, you can actively work toward reframing it into a more realistic and positive one.

Reframing negative thinking means examining it for ways it may be untrue, unhelpful, or unhealthy and replacing it with more realistic, positive, and helpful thoughts.

What Is Negative Thinking?

Negative thinking refers to thoughts that are pessimistic and hyper-focused on the worst aspects of an experience or situation, as well as a habitual pattern of seeing yourself or others in a negative light.

We all have negative thoughts from time to time, and having these thoughts are a normal part of being human. That said, experiencing too many negative thoughts is unhealthy and may lead to disruptions in mood, mental health issues, and lack of self-esteem.

How to Recognize a Negative or Unhelpful Thought

The first step to changing a negative thought is to recognize it. To recognize it, you must know what you’re looking for. It is helpful to know the most common cognitive distortions or negative thinking patterns that people experience. These cognitive distortions are also sometimes referred to as “thinking traps.”

Some common cognitive distortions include:

All-or-Nothing (Black and White) Thinking

When we engage in all-or-nothing thinking, we see everything in terms of absolutes. We see things as either black or white instead of recognizing the many shades of gray in between. Anytime you find yourself using words like “always,” “never,” “all,” “everybody,” “nobody,” or “nothing” in a negative way, you are engaging in all-or-nothing thinking.

Examples can sound like:

• “Nobody likes me.”
• “I’m never going to get this right.”
• “He’s always late.”

Fortune Telling

When we engage in a fortune-telling thought, we make negative predictions about the future.

Example: Your boss asks you to meet him in his office, and you think, “He’s going to fire me.”

Mind Reading (Jumping to Conclusions)

When we mind read, we jump to conclusions about a situation or assume we know what someone else is thinking.

Example: Your friend turns down your invitation, and you think, “She doesn’t like me or want to spend time with me,” when in reality, there could be many other reasons she said no that have nothing to do with you.

Catastrophizing

Catastrophizing is typically a combination of fortune-telling and mind-reading. When we catastrophize, we turn a kitten into a lion, or make a problem bigger than it is. Kittens and lions have a lot in common. They both have whiskers and tails, but one is more of a threat to you than the other. When we catastrophize, we blow things out of proportion and make them a bigger deal than they are.

Example: You fail one test and automatically think, “It’s over! I’m going to fail the class!”

Labeling

Labeling occurs any time we give ourselves or others a negative label.

Examples: “I am so stupid.” or “He is such a jerk!”

Shoulding

When we use the words “should,” “must,” or “ought,” we are likely caught in a thinking trap. When we are shoulding, we are putting unrealistic expectations on ourselves.

Example: “I should have figured this out by now.”

Blaming (Personalization)

When we blame ourselves or others, we make things personal instead of thinking objectively about the situation.

Examples include thoughts like:

• “It’s all my fault.”
• “It’s all your fault.”
• “If I would have done better, my team wouldn’t have lost the game.”

Magnification and Minimization

This thinking trap occurs when we magnetize the negative aspects of a situation and minimize the positive.

Example: “I got second place, but that isn’t that good.”

How to Reframe a Thought

Once you are aware of the different types of cognitive distortions and you identify which thinking traps you tend to fall into, you can begin mindfully observing your thoughts so you’re more likely to notice when negative thoughts occur.

Below is a step-by-step process to reframe a negative thought:

Step 1: Recognize it

Be aware of the most common types of cognitive distortions and mindfully observe your thinking patterns so that you notice them when they occur. Sometimes, our negative thoughts happen so quickly and automatically that we may not even be aware of them. Consider keeping a journal to help you identify common thought patterns that may keep you feeling limited or stuck.

Step 2: Acknowledge the Thought

Take the attitude and perspective of a mindful, nonjudgemental observer. Notice your thoughts objectively and recognize that the thought is negative and unhelpful for you.

Step 3: Challenge the Thought

Remember that your thoughts don’t have to be accepted as facts. Analyze the thought and question its relevance and accuracy. Ask yourself, “Are there more helpful or realistic ways that I could look at this situation or experience?”

Step 4: Replace the Thought

Choose an alternative thought that is more positive, helpful, or realistic. When you notice a negative thought, immediately think of a new thought to yourself. You may choose to frame this alternative thought as a positive affirmation. You can write it on a sticky note, place it on your mirror, and practice saying this thought to yourself regularly.

Step 5: Repeat This Process

Changing your thinking patterns is not a quick fix. If we have engaged in certain types of thinking for years, we won’t be able to change them overnight. Be patient with yourself. It may take months of conscious work before you can do it automatically. Keep a journal of your progress, and don’t give up!

When to Seek Professional Help for Overcoming Negative Thinking

Don’t expect to learn how to stop negative thoughts completely. Overcoming negative thinking is an ongoing process. Even if you regularly practice reframing your thoughts, you may still experience negative thoughts from time to time.

However, if negative thinking is affecting your quality of life and you are experiencing frequent rumination, depression, or anxiety, you may want to consider seeing a mental health professional. They can utilize cognitive behavioral therapy techniques to help you reduce negative thinking and improve your overall quality of life.