Master Your Mind: Techniques to Stop Negative Thoughts and Boost Positivity

1) Start by Identifying Negative Thought Patterns

The first step is to recognize your negative thoughts. You can’t release them or redirect your mind elsewhere unless you are aware of them. Here are some common examples of thought patterns that drain mental energy:

• “Shame talk” where we belittle and constantly second-guess ourselves. 
• The “obsessive conversation rehearsal,” where a negative interaction or situation with another person triggers compulsive mental rehearsing of all the things we plan to say to that person (or should have said).
• Obsessive worrying about events that could happen in the future, fabricating frightening scenarios that will likely never occur – or at least not to the degree your mind is capable of inventing.

If any of these patterns sound familiar, you are not alone. Our mind wants to solve all of our problems and stay in control.  And while our brains are magnificent tools, they often become counterproductive if left unchecked, especially if we are trying to solve problems out of fear.

2) Shift to a Positive Focus

At some point, when you can no longer tolerate the mental stress and exhaustion of negative thinking, you will need to make the choice to intervene and do something about it. Here are some positive focus techniques that have worked especially well for me. They work best if you can find a quiet place to sit, for at least 5-10 minutes:

• Visualize a safe and peaceful place, such as a favorite hiking spot, to induce calmness. Listen to yourself and choose a place you love, a place you are drawn to. Then go all in – imagine you are actually there. What does it feel like? What do you hear? When I envision being at my favorite spot by the creek, I can hear the water and the birds, and I can feel the calmness. 
• In the spirit of Native Americans, choose an animal to become in your mind, one that “speaks to you.” If you are feeling trapped, you might choose an eagle so you can soar through the sky. I personally identify with a wise, no-nonsense wolf.
• Picture yourself in a secure cocoon, protected from negativity. Surround it with angels, or guards, or any other beings that make you feel safe.
• Ground yourself in the present moment by using a technique from my video Five Panic Attack Stoppers called  “Naming.” Simply name everything you do, and when your mind wanders, keep directing your attention back. Example: “Brushing my hair. Walking into the kitchen. Opening this drawer.”

3) When Your Brain Still Won’t Stop: Try These Quick-Dissolve Techniques.

If your thoughts are absolutely insistent on antagonizing you, you may need some quick-dissolve techniques that will vaporize them on the spot. Be patient, though. Your brain has been behaving this way for a long time, so you will need to use these techniques routinely for awhile in order to retrain your brain.  

• Employ the “Poof and Dissolve” method:  visualize negative thoughts bursting to dust like small fireworks, and then vanishing into the air. You will likely need to do this several times, as negative thoughts keep wanting to “help” you.
• Picture yourself holding up your hand and say either “Stop” or “Don’t.” I have done this so often now, that I’ve trained my brain, the same way you train a dog when you say “Leave it.” These thoughts still pop up for me, but they are quick to disappear when I tell them to stop. 
• Picture cleansing rain or shower water washing away negative thoughts. Actually stand in the shower if you need to. Wash all those thoughts down the drain. 

4) Sometimes Your Thoughts Actually Do Need Your Attention.

Negative thought patterns often stem from unresolved issues. If you’re not finding success with these techniques, it might be time to go inside and find the source. While doing so may feel scary, it’s very often the remedy you need. Addressing and allowing ourselves to feel pain is the key to dissolving it. Here are some ways to do this:

• Sit in a quiet place and focus on your breathing for several minutes. Next, try to find the place inside of you that feels uncomfortable. Is it in your stomach? Your chest? Allow yourself to feel the discomfort. Sit with it. Be with it. You may start to feel that it isn’t so scary. Sitting with it long enough can bring relief, as the pain transforms or resolves. 
• You may have unfinished business, and you need to make a plan. If you have had an altercation with someone, and you need to address it, make a plan. Sit down with a pad of paper, a Google Doc, whatever works for you, and decide the steps you need to take to move forward. Then do your best to shelf it until you’re ready to enact it. This can help dissolve the “obsessive conversation rehearsals.”
• Visit a licensed therapist. They specialize in providing a safe environment while you bravely look to the source of your suffering.
• Find a local support group that can help you work through your suffering or trauma. Enlisting the support of those who understand can help trememdously with the healing process.

Remember, change takes time, but consistency is key. By practicing these techniques, you’ll not only survive the challenges of obsessive thinking but also harness the incredible energy of your mind for creating and living your best life.

If you have your own mental interventions that have helped combat obsessive thinking, please share them in the comments below. You can also connect with others on our website, speakbravely.com, where survivors share their stories and help each other heal.

May you find peace on your journey to a more positive and fulfilling life.