Tips to Deal with Negative Thinking

Do you ever wonder how to cope with negative thinking in your daily life? Here are five factors to consider, based on tips given by certified therapist and TLM member Anne Williams.

1. Why We All Have Negative Thoughts

There is something called the mind’s negative bias — a tendency to focus our thoughts on negative scenarios or ideas. There are several reasons behind this:

Unconscious guardian: As a way to protect ourselves, the mind anticipates potential threats as a self-defence mechanism.
Imagination: Our mind can create complete scenarios. It’s important to stay grounded in what is actually happening around us.
Inner critic: We may be extremely hard on ourselves and make a big deal out of small mistakes or behaviours, even though most of these go unnoticed by others. Always be understanding and give yourself some grace.
Mental filters: Our brains cope with the immense amount of information we receive by generalising, deleting, or distorting parts of it.

2. Negative Thinking Patterns

Think back to a time when you were feeling down. What kinds of thoughts came up — about yourself, other people, what happened, what might happen next, or what others might think?

3. Thinking Errors

Catastrophising: Imagining the worst possible outcome or exaggerating how bad a situation might be. It’s when your mind jumps straight to a disaster scenario, even if it’s unlikely.
Over-generalisation: Drawing a broad, negative conclusion based on a single event or limited evidence — applying one experience to everything or always.
Minimising strengths / maximising weaknesses: Downplaying your abilities while exaggerating your flaws.
Mind-reading: Assuming you know what others are thinking about you or about a situation, often in a negative way.
Over-responsibility: Taking on too much responsibility for a situation, even when others are also involved.

4. How to Deal With Challenging Negative Thoughts

Recognise the nature of the thought: Is it positive? Is it nurturing? How does it make me feel? What is it triggering in me?
Spot the thinking error: Is this an over-generalisation? Am I amplifying weaknesses?
Challenge the thought: Question its validity. Would this idea hold up if it had to defend itself?
Reframe: Try to see things in a different light.

5. Promoting a Positive Mindset

We are in charge of our thoughts — not the other way around. If we let our mind run free, we can be deceived by our perceptions. This can take a toll on our peace of mind, and this confusion can hinder our performance and well-being.

That’s why the Scriptures advise us to renew our minds and measure every thought against the eternal wisdom of God’s Word:

“We take captive every thought to make it obedient to Christ.” — 2 Corinthians 10:5
“Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind.” — Romans 12:2

Mental Health and Wellbeing

Mental health is closely linked to overall wellbeing, so always focus on:

Nutrition
Sleep
Exercise
Relaxation
Mindfulness
Laughter
Gratitude