7 Steps to Overcome Negative Thoughts: A Friend-to-Friend Chat
Hey, I get it. We all have those days when our mind seems stuck on a loop of negativity. Maybe it’s the stress piling up, someone’s offhand comment, or just that sneaky inner critic whispering, “You’re not good enough.” But here’s the thing—you are good enough. And those thoughts? They don’t define you. Let’s talk about how to kick those mental roadblocks to the curb, friend-to-friend.
1. Catch It Before It Spirals
Ever notice how one bad thought leads to another, and suddenly you’re replaying every mistake you’ve ever made? It’s like dropping a single sock in the mud and somehow the whole laundry pile ends up dirty. The trick? Notice the thought when it pops up. Say to yourself, “Okay, I see what’s happening.” No judgment, just awareness.
2. Talk to Yourself the Way You’d Talk to a Friend
Would you tell a friend, “You’re a failure because you missed one workout”? No way! But we often talk to ourselves like that. Try flipping the script: if a friend was going through what you are, what would you tell them? That’s the voice you need to use with yourself. Be kind. You deserve it.
3. Find One Small Win
Negative thoughts love to convince us that everything is terrible. But, guess what? There’s always something going right. It could be as simple as, “I got out of bed today.” Find one thing—big or small—that went well. Celebrate it. That’s proof you’re still moving forward, even if it doesn’t feel like it.
4. Move Your Body, Even If It’s Just a Little
You don’t need a gym membership or a 10k goal to shake off negative thoughts. Stretch. Walk. Dance in your living room to that embarrassing playlist you love. When you move your body, you change your mind’s channel. It helps you get out of your head and into the moment.
5. Swap “What If?” with “What Is”
Instead of spiraling into all the “what ifs” (What if I mess up? What if things never change?), bring your focus back to “what is.” Right now, in this moment, you’re breathing. You’re alive. That’s enough for now. Taking things one step at a time makes the mental load a lot lighter.
6. Reach Out—You’re Not Alone
When negative thoughts feel overwhelming, talking to someone you trust can help. Send a text. Make a call. Even just saying, “I’m having a tough time” out loud can take away some of the power those thoughts have. You’re not a burden—everyone goes through this at some point, and people care more than you think.
7. Remind Yourself: This Too Shall Pass
No bad day lasts forever, and no thought stays stuck forever, either. Just because things feel heavy now doesn’t mean they’ll stay that way. Trust me, you’ve made it through tough days before—and you will again. Hang in there.
Negative thoughts don’t get the final word—you do. And the fact that you’re here, reading this, means you’re already on the right track. You’re stronger than those thoughts, even if they seem loud right now. Just take it one moment at a time.
You’ve got this. And I’m rooting for you every step of the way. 💛
