Negative thought patterns can become overwhelming, especially when they are linked to feelings of anger, anxiety, depression, or stress. These thoughts can feel uncontrollable, making it harder to focus on anything else. The good news is that these patterns can be managed with the help of different therapy modalities. Below are six tips that can help you work through negative thought cycles.

1. Push Back Against the Thoughts

One of the first steps in calming negative thought patterns is learning to challenge them. Negative thinking often stems from assumptions or beliefs that are not entirely true. When you feel an intrusive thought coming on, ask yourself:

Is this thought based on facts or feelings?
What evidence do I have to support this thought?
How would I feel if I replaced this thought with a more realistic one?

This technique is often used in both anxiety and depression therapy. It encourages you to examine the thought critically, helping to reduce its power. Over time, challenging negative thoughts can help you develop a more objective thought process.

2. Practice Deep Breathing Techniques

Deep breathing is a simple yet effective technique used in anger management and stress therapy to calm your body and mind. When you are feeling overwhelmed by negative thoughts, take a few deep, slow breaths. It is recommended that you breathe in through your nose with a closed mouth and then allow for a prolonged exhale through your mouth.

3. Create a Thought-Stopping Practice

When a negative thought pops up, especially one tied to anger or anxiety, it can quickly spiral out of control. A helpful tool in these situations is the "thought-stopping" technique. When you notice negative thoughts, say "stop" out loud or in your mind. Then, focus your attention on something more positive or neutral. This action interrupts the flow of negative thinking and allows you to regain control over your thoughts.

Over time, this practice can train your mind to recognize and stop negative thought patterns before they escalate.

4. Use Mindfulness to Stay Present

Mindfulness is a technique that encourages you to stay present in the moment, which is particularly effective in managing anxiety and stress. Negative thought patterns often pull us into the past or future, but mindfulness helps bring our focus back to the present. Practice mindfulness by:

Focusing on your breath.
Noticing and naming what you can see, hear, and feel in the moment.
Acknowledging your thoughts without judgment and letting them go.
Mindfulness can be used in therapy to help individuals disengage from negative thoughts and reduce the impact of stress, anxiety, and anger.

Over time, practicing mindfulness can help you create a more peaceful mental space.

5. Create a Positive Distraction

Sometimes, it is difficult to stop negative thoughts right away, especially if they are deeply rooted in anger, depression, or anxiety. A helpful strategy is to create a positive distraction. This could be anything from reading a book, doing a hobby you enjoy, or engaging in a conversation with a friend. These activities give your mind something else to focus on, preventing the negative thoughts from consuming you.

Distractions can help you reset your emotional state and give you the mental clarity needed to deal with the negative thoughts when you are ready.

Conclusion

Managing negative thought patterns is possible with the right strategies. The techniques discussed in this article are effective for calming the mind and helping you feel more grounded. Whether you are working through anger management, anxiety therapy, depression therapy, or stress therapy, these tools can support you in breaking free from negative thought patterns. If you find that your negative thoughts are persistent, it may be helpful to reach out to a therapist in our office who can personally guide you.

About the Author

Cory Reid-Vanas, LMFT, is a Colorado licensed marriage and family therapist and the founder/owner of Rocky Mountain Counseling Collective. He provides therapy to clients of all ages, from children age 5 and up through adults, as well as couples and families. Cory assists his clients with a wide range of concerns, such as anxiety, depression, anger, trauma, stress management, autism, life transitions, and parenting and relationship issues. He utilizes play therapy when working with youth. He offers counseling sessions in person in his Denver office and also online.

6 Tips for Calming Negative Thought Patterns