9 Strategies to Challenge Anxious, Negative Thinking Patterns

Hi, I’m anxious. Oh, you are, too? Cool, let’s navigate this uncomfy feeling together.

Our thoughts control our emotions. Automatic thoughts pop up in our brains in response to situations, and we often don’t stop to reflect on these thoughts. In many scenarios, our automatic thoughts are negative or irrational, and this type of thinking can trigger anxiety. The good news is we can learn to identify negative thinking patterns and switch them out for positive thinking.

If we harness the power to control our thoughts, we will hold the reins to our emotions. Sure, our emotions might run wild at times. But as long as we have a grip on those reins, we have the ability to steer. The key to possessing a tight grasp on the reins is practice. The first time you try to tame a wild horse, you will get whipped around until you fall off. You must dedicate time and energy to your practice until you gain impressive skills. And one day, it will simply become a habit. Now, let’s explore different strategies to combat negative, anxious thoughts!

10 Negative Thinking Patterns

First, let’s identify ten common patterns of negative thinking. I learned about these ten negative thinking patterns through a program offered by my healthcare company.

1. All-or-Nothing Thinking

This is an extreme form of thinking where you view things as black or white and cannot see anything in between. If a situation isn’t completely perfect, you perceive it as a total failure.

Example: You missed a couple of questions on an exam. Because you didn’t achieve a perfect score, you don’t consider the high “B” an accomplishment. You don’t give yourself any credit for your hard work.

2. Overgeneralization

You view one negative situation or event as a continuous, never-ending pattern of defeat. You use the words “always” or “never” when you talk about this situation or relatable situations you think will result similarly. 

Example: You state that you always get lost when you go on a hike, even though this has only happened once. This makes you avoid going on hikes.

3. Mental Filter

You focus on one negative detail and blow it up out of proportion by dwelling on it. This makes your reality dark and distorted.

Example: You feel a pain in your head and automatically assume a worst-case scenario, like an aneurysm. Or, you interpret your friend’s comment about you being too “soft” and “sensitive” as mean, even if they have good intentions.

4. Discounting the Positives

You reject positive comments and experiences by stating that they don’t count or mean anything. Even if you do a good job, you tell yourself you aren’t good enough or worthy of celebration. Discounting the positives sucks the joy and celebratory moments out of life and makes you feel inferior.

Example: Your boss gives you a positive review of your work performance. However, you tell yourself you’re not good enough because you didn’t receive a big raise or because any of your co-workers could have done just as well.

5. Jumping to Conclusions

You negatively interpret situations and assume that people are reacting negatively to you, even though you can’t read minds, can't predict the future, or don't have any evidence to support your negative conclusions. You tend to believe bad things are going to happen in your future.

Example: You feel a pain in your head and automatically assume a worst case scenario, like an aneurysm. Or, you interpret your friend’s comment about you being too “soft” and “sensitive” as mean, even if they have good intentions.

6. Magnification or Minimization

You see one extreme or the other when examining your personal situations. You either exaggerate the proportions of the problems and shortcomings or minimize the significance of your redeeming qualities.

Example: You view the world as “out to get you” when something goes wrong. You say things like, “Everything sucks!” You repeatedly complain about problems, pity yourself, and expect others to pity you, too. Or when you complete a good workout, you think it’s nothing, and anyone could have done it.

7. Emotional Reasoning

You calculate and interpret solely based on your negative emotions, which can be misleading and distorting. You think because you feel a specific negative emotion, you are a bad person or are being mistreated.

Example: You feel guilty for not responding to someone’s emotionally overwhelming or toxic text. The guilt might drive you to respond even if it’s not healthy for you, or you’ll feel like a mean, unsupportive person if you don’t reply.

8. “Should” Statements

You are highly critical of yourself or others by setting high expectations and using words like “should” or “shouldn’t.” “Should” statements lead to guilt and frustration.

Example: You think, “I should support my friend even though it overwhelms me,” or “They should be trying harder to lower their carbon footprint.”

9. Labeling

This is an extreme form of all-or-nothing thinking where you attach a label to yourself or others, like a “failure,” “bitch,” or “loser.” You believe you or others are the same as their actions, which is inaccurate. Human beings exist, but “failures” do not. Labeling leads to anger, anxiety, frustration, and low self-confidence. 

Example: When you make a mistake while preparing a dinner recipe, you think, “I’m a failure.” Or you say, “He’s an asshole,” after someone honks their horn at you in traffic.”

10. Personalization and Blame

Personalization is when you blame yourself for something you weren’t entirely responsible for. Or you point your finger at others and blame them for your problem that you might be contributing to yourself. Blame causes frustration, resentment, anxiety, and shame.

Example: Your child is using drugs and alcohol. You blame yourself for being a bad parent or the school system for not educating your child about the consequences.

Identify Your Negative Thinking Patterns

Understand yourself better by filling out this worksheet that helps you identify your negative thinking patterns as you respond to personal situations. I learned about this activity through a program offered by my healthcare company.

Negative Thinking Patterns Worksheet

Write down your automatic thoughts and symptoms as you respond to situations in your life. The Negative Thinking Patterns Worksheet will help you identify the negative thinking pattern and how your body and mind tend to respond when these patterns are present.

How to Stop Negative Thinking: 9 Strategies

Here’s how to challenge your negative, anxious thoughts! I learned about these negative thinking pattern challenges through a program offered by my healthcare company.

Identify Your Negative Thoughts

Write down your negative thoughts using the exercise below to help you identify which of the ten negative thinking patterns you are experiencing. Writing out your thoughts and feelings enables you to rationally analyze the trigger or issue. Then, you can apply one of the nine challenges to combat the negative, anxious thoughts.

1. Examine the Evidence

Identify the negative thought pattern after writing down your negative thoughts. Ask yourself, “What is the evidence for this negative thought?” Dig deeper by examining the facts instead of just assuming the thought is true. With a lack of evidence, perhaps you'll realize that your negative thought is entirely irrational.

2. The Double Standard Method

If you are a lot harder on yourself than others, then try speaking to yourself in the way you would talk to someone you love. Let down the rigidity and harsh expectations, and extend the same compassion and encouragement you would lend your loved one.

3. The Experimental Technique

Conduct an experiment to test the strength of your negative thought. I do this often when I’m experiencing anxiety about my health. If I feel short of breath or have heart palpitations, I worry that a serious health issue is developing. So, I test it by going on a strenuous hike, proving to myself that my body is healthy and capable.

4. Thinking in Shades of Gray

If you tend to evaluate situations in an all-or-nothing manner, try thinking in shades of gray. The world is much more grayscale than it is black or white. Measure your problems on a scale from 0 to 100. Instead of rating a situation as a total failure, give yourself partial credit for success!

5. The Survey Method

Reach out to others to see how they perceive your negative thoughts. They can talk you down from negative emotions by providing evidence or reassurance that everything is okay. If your love language is words of affirmation, you might really appreciate this negative thought pattern challenge.

6. Define Terms

Try defining your labels to determine whether or not they are true. For example, if you are experiencing the negative thought pattern labeling, you can define the title you’ve given yourself or others. Ask yourself, “Is that actually true?” Perhaps the definition doesn’t apply to the situation, and you can let go of that label.

7. The Semantic Method

Substitute vivid language for words that are less colorful or emotional. This method is helpful for “should” statements and when you are acting based on extreme black or white thoughts. Focus on your goals instead of making demands of yourself or others or talking in extremes. For example, instead of saying, “I should go to the gym because I am disgusting,” say. “Going to the gym is healthy for my body.”

8. Reattribution

Automatic thoughts can immediately make you believe you or someone else is “bad.” Don’t give yourself or another all the credit in a bad situation. Instead of focusing all the blame and negativity on yourself or someone else, view the situation from a broader perspective and consider other details that may have contributed to the problem. Focus on solving the problem instead of dwelling on the negatives and pointing fingers.

9. Cost Benefit Analysis

Gather a helpful pro vs. con list of a negative feeling or thought. Use the cost benefits analysis to challenge an irrational belief like, “I must always be perfect,” or negative emotion, like anxiety about a comment someone made. Determine how the negative thought, feeling, or belief benefits you versus how it hurts you.

Now, Practice!

Now that you know how to stop negative thinking, it’s time to commit to practice so you can form a habit. Continuously challenge yourself to practice these challenges and identify negative thinking patterns when negative emotions, thoughts, or beliefs arise. You’ll recognize repetitive symptoms, thought patterns, and specific thoughts that bounce around on repeat in your brain. And you’ll become more familiar with how to challenge negativity!

Mental Health Blog Disclaimer

I am not a medical professional, therapist, or mental healthcare professional. The information provided on this website is for informational purposes only, comes from my own personal experiences, and may be read, interpreted, and practiced at your own risk. Do not rely on this information as a substitute to medical advice or treatment from a healthcare professional.