Five science-backed ways to banish negative thoughts

As levels of stress and anxiety have escalated dramatically in the last 20 years, it’s not surprising that many people have turned to techniques such as cognitive behavioural therapy (CBT) as a way to rid themselves of negative thoughts and increase positive thinking. 

CBT is a practical tool that has been extensively researched and proven to be effective in treating depression, anxiety, pain management, eating disorders and insomnia. Many popular mental health apps use elements of CBT and it is the leading mental health treatment used by the NHS. In 2021, nearly 2 million CBT appointments took place across England. 

CBT therapists look at how you react to problems and try to help you reset unhelpful ways of thinking, face your fears and learn how to deal with stress in everyday life. 

Leading clinical psychologist Dr Kirren Schnack has set out how to use techniques from CBT to help us reframe our thinking and manage anxiety. 

Here are her five science-backed strategies for turning your inner critic into a cheerleader.

1. Are you a catastrophiser? Learn to create alternative thoughts 

Dr Schnack refers to people with the most common negative thought patterns as “catastrophisers”.  

“Catastrophrisers assume the worst possible outcome, which might be a worry like ‘I can’t get on this plane because what if it crashes and we all die?’ or ‘What if my child’s fever is a fatal illness?’” she says. “They have a crystal ball in which they look to the future and all they can see is more suffering and pain in store. 

“So what I do is ask people to consider, ‘If I wasn’t catastrophising, what might I think instead? What evidence is there to support this thought?’ Make a list of that evidence and refer to it regularly so you can stop believing that your thoughts and feelings are literal truths.”  

Dr Schnack says that prior trauma can inform our thought patterns and that to create new, more positive ones, we need to address those negative experiences. “Sometimes people’s thoughts are triggered by a previous traumatic event, and they worry it will happen again. Identify the traumatic event and place it firmly in the past. Let’s say you had an accident in a red car 10 years ago, you see a red car and start to have panicky thoughts.” She explains that CBT thought techniques will help you to realise that “just because it happened once, doesn’t mean it will happen again. It is not happening now and you are safe”. 

2. Are you a mental filterer? Every day, write down three positive things that happen

Dr Schnack refers to people who always focus on the negative in every situation as “mental filterers”. 

“Our minds are more troubled by the negative, so we naturally spend more time dwelling on negative thoughts. This is partly evolutionary, as we’re designed to place closer attention on potential threats,” she says. “Negative thoughts and experiences also carry a stronger emotional charge and that makes them more memorable. They often require problem solving, so our brains zero in on them, whereas positive emotions don’t usually need solving. But focusing on the negative can be very distressing.”

The way to combat this is by taking a few moments at the end of the day, every day, to acknowledge the things that went well. “Writing down three positive things that happened – just the practice of identifying them – can immediately make you feel more positive and hopeful,” says Dr Schnack.  

“Some people who are going through a stressful phase might do this twice a day, then carry on for a month. Some people continue to do it once a day for a long time. After a while it becomes automatic and you don’t have to write it down. Over the long term this can weaken the brain’s negativity bias, improve your mental health and motivation, and how you cope with stress,” says Schnack. 

3. Shift your attention from worst to best 

Sometimes situations can feel completely overwhelming, but with some practice, you can learn how to get on top of testing moments. “This skill is about moving your attention from what feels like the worst thing right now to what is the best thing in the present moment,” says Dr Schnack.  

For example, if your heart is pounding and you’re fixated on it, think about anything good that is also happening at that time. “Even though my heart is pounding, I’m sitting safe and comfortable in my home, having a warm tasty drink,” suggests Dr Schnack. “This helps you move from a negative bias to a positive bias.” Try doing this every time you’re in an overwhelming situation.  

Other attention shifters include focusing your attention on something else in your environment, such as the smells, an object or a sound. Or settle into some deep, slow breathing and really notice how it feels. 

“Over time, when you consistently use tools to shift your attention from the negative to the positive, it will help reduce anxiety and you’ll feel less overwhelmed by stressful situations,” says Dr Schnack. 

4. Write down a list of positive affirmations or make a video of yourself saying them

“Some people have got into the habit of saying negative things about themselves like ‘I can’t handle this’, ‘I’m unlikeable’ or ‘I’m no good at my job’. It’s important to identify these negative thoughts and then create a positive affirmation, which is about coming up with a phrase that is the opposite of what you’re thinking,” says Dr Schnack. 

Positive affirmations might be along the lines of “I’ve coped with many challenges in the past, I can do so again”, “I have lots of people in my life who appreciate me” or “I’ve achieved a lot in my job”.  

“Write these down on the notes app on your phone so you can refer to them regularly, or make a video of yourself saying or even singing them,” says Dr Schnack.  

When people first start this, Dr Schnack recommends doing it three times a day for a month, then gradually reducing it to once a day. “You might say it in your mind while brushing your teeth, for example,” she says. “Some people stick with it for good, others do it for a while until they feel a shift in their mindset to a more positive, self-compassionate perspective.” 

5. Tend to your mind and body like you would a garden

“You can’t just leave your mind as it is. It needs you to give it ongoing attention and care,” says Dr Schnack. 

“Identify negativity triggers and have a plan ready for when they strike. For example, if you know you have an event coming up like Christmas at your parents, and you’re dreading the possibility of feeling anxious and uncomfortable, make a plan for how to manage the stress.”

Continue to use relaxation exercises, regularly managing tendencies to “catastrophise”, soothing intense emotions, and remembering to practise daily positive affirmations. “For most of the population with mild to moderate anxiety, that would look like a daily practice on your commute or at the end of the day,” says Dr Schnack.

“You don’t have to be obsessed, but keep a watchful eye on nurturing yourself, make sure you’re pulling out the negative thought weeds, and remain committed to the activities that help your mind flourish. It’s about prevention, which helps you avoid becoming reactive to daily stress.” 

Contact Mind for more information on mental health treatments. Ten Times Calmer: Beat Anxiety and Change Your Life, by Dr Kirren Schnack, is out now