We all have an inner voice that can sometimes be harsh or critical. Maybe you’ve caught yourself thinking, “I’m not good enough,” or “Why can’t I get it together?” Those negative thoughts can take over before you even realize it, leaving you discouraged, anxious, and stuck in self-doubt.
The good news is that you can learn to challenge and replace those thoughts with ones that are more realistic and kind. Here are seven simple ways to start shifting your mindset and quieting that inner critic.
1. Journal Your Thoughts
Journaling helps you sort through what’s happening in your mind. Putting your thoughts on paper gives them shape—and helps you see patterns that might be fueling your anxiety or self-criticism.
If you’re not sure where to start, try prompts like:
- “What’s been on my mind today?”
- “What emotions am I feeling right now?”
- “What’s one thing that’s been weighing on me?”
Writing even a few sentences can bring relief and clarity.
2. Practice Gratitude
Gratitude helps redirect your attention from what’s wrong to what’s good. Try setting a three-minute timer and writing down everything you’re thankful for, big or small. It might surprise you how quickly your mindset shifts when you focus on appreciation instead of frustration.
3. Check Your Sleep
It’s amazing how much your thoughts change when you’re rested. Poor sleep can amplify irritability, anxiety, and negative thinking. Track how much sleep you’re getting and notice how it impacts your mood.
To improve sleep quality, try journaling before bed, using a relaxation app, praying, or listening to calming music. Even small changes in your nightly routine can help quiet your mind.
4. Talk to Someone You Trust
Negative thoughts grow louder when we keep them to ourselves. Sharing how you’re feeling with a trusted friend, family member, or counselor can break their power. Speaking your worries out loud helps you see them more clearly and invites encouragement from others.
5. Pause and Breathe
When your thoughts start to spiral, take a moment to pause. Try the 4-8 breathing technique—inhale for 4 seconds, exhale for 8. Repeat for a few minutes. This simple exercise helps calm your body and gives your brain space to reset before reacting.
6. Go Outside
Sometimes the best way to interrupt negative thinking is a change of scenery. Sunshine, fresh air, and movement all boost your mood. Step outside for a quick walk or sit in a park. Being in nature helps remind you that there’s more to life than what’s spinning in your mind.
7. Celebrate Small Wins
When you take even one small step toward change—like choosing to get out of bed, go for a walk, or speak kindly to yourself—pause to celebrate it. These moments build momentum and remind you that progress doesn’t have to be perfect to matter.
Finding Support for Negative Thinking
You don’t have to fight your negative thoughts alone. Counseling can help you understand where those thoughts come from and teach you strategies to manage them in healthier ways.
Our anxiety counseling in Ambler, Pennsylvania helps people replace self-critical thinking with hope, balance, and perspective.
Related Reading
You may also like our post on Challenge Negative Thinking Patterns, which explores how to recognize automatic thoughts and reframe them with compassion.
About the Author
Katie Bailey, MA, LPC, is the founder and a Licensed Professional Counselor at Lime Tree Counseling in Ambler, Pennsylvania. With more than 20 years of experience, she helps people move from feeling overwhelmed to connected by offering therapy for anxiety, depression, trauma, and relationships. Along with her team of licensed therapists, she provides compassionate, evidence-based counseling to individuals and couples throughout Pennsylvania.
FAQs About Negative Thoughts
Why do I always think negatively?
Negative thoughts often come from past experiences, stress, or fear. They’re not a sign of weakness—just learned patterns that can be changed with practice.
Can journaling really help with anxiety?
Yes. Writing things down helps you process emotions, slow racing thoughts, and make sense of what’s bothering you.
What if my negative thoughts feel constant?
That’s often a sign you may benefit from counseling. A trained therapist can help you uncover the roots of those thoughts and build tools to quiet them.
Can gratitude actually improve my mood?
Research shows it can. Regular gratitude practice rewires your brain to notice and appreciate positive experiences more easily.