Coping With Negative Cognitions
Our thoughts can be powerful, persistent, and sometimes overwhelming. This website offers tools to help you work with your thinking rather than against it, including support for rumination, ways to interrupt unhelpful thought patterns, strategies for reframing negative thoughts, and defusion techniques that help you step back from your thoughts instead of being ruled by them.
Reframing Negative Thoughts
Evidence Check
Try this: Ask yourself: “What evidence do I have that this thought is true? What evidence do I have that it’s not?”
Why it helps: Shifts your thinking from automatic reaction to balanced perspective.
Alternate Explanation
Try this: Think of another way to interpret the situation. For example, instead of “I messed up,” try: “Everyone makes mistakes; this is a chance to learn.”
Why it helps: Opens up options beyond the negative story your mind tell
Percentage Thinking
Try this: Turn “I always fail” into “Sometimes things don’t go perfectly, and sometimes I succeed.”
Why it helps: Reduces all-or-nothing thinking and makes the thought more realistic.
Defusing From Negative Thoughts
Create Distance
Try this: When a negative thought pops up, say to yourself: “I’m having the thought that [insert thought]” instead of “I am [thought]”.
Why it helps: Creates distance between you and the thought so it feels less controlling.
Thank The Mind
Try this: When a thought shows up, silently say: “Thanks, mind, I see what you’re doing” or “Thank you for trying to help.” Then let it go.
Why it helps: Acknowledges the thought’s presence without needing to argue or act on it.
Label The Story
Try this: When a thought appears, give it a label like “That’s my mind worrying” or “Here’s my inner critic again.”
Why it helps: Naming it separates you from the thought and reduces automatic reaction.
Respond vs React to Negative Thoughts
Step Back
Try this: Imagine watching yourself from a few steps away while deciding how to respond.
Why it helps: Gives perspective and reduces impulsive reactions.
Small Step Forward
Try this: Pick one tiny, manageable action that aligns with your goal, even if the thought feels overwhelming. Try doing a single step even if your brain is saying otherwise. Start with 1 minute.
Why it helps: Focuses on intentional action rather than being driven by the thought or emotion.
Value Check
Try this: Ask yourself: “If I follow this thought, will it move me closer to the person I want to be?”
Why it helps: Shifts focus from reacting automatically to taking action that aligns with your values.
These are just some basic techniques you can try to make a change in how your brain is thinking. A psychologist can help you expand these techniques, and help you practice them in real time.