Have you ever caught yourself spiraling in a loop of negative thought loops, unable to break free? You’re not alone, many of us find it all too easy to focus on the negative, especially when life feels overwhelming.
The good news is that you can train your brain to escape those negative cycles and rewire it to focus on the positive. We will explore how to overcome negative thinking and share mental exercises to help shift your mindset.
4 Mental exercises to overcome negative thinking
Mental exercises are a simple yet powerful tools to help you take control of your mindset, reduce stress, and build resilience, no matter what challenges come your way. Ready to give it a try?
Here are four mental exercises to help you shift your perspective, open up new possibilities, and see life through a more positive lens.
1. Train Your Brain to Look for the Positive
Our brains are naturally wired to focus on the negative, it's a survival mechanism we’ve inherited from our ancestors. But we aren’t living in constant danger anymore, and this negativity bias can often do more harm than good in modern life.
The solution? Train your brain to scan for positive outcomes.
Every day, take five minutes to reflect on three positive things that happened that day, no matter how small they were. Maybe it was a smile from a stranger, a good cup of coffee, or finishing a task you’d been putting off. By making this a habit, you’ll start rewiring your brain to notice the good, not just the bad, which will help to overcome negative thinking.
2. Transform “I Can’t” with a 3-Letter Word
How often do you hear yourself saying, “I can’t do this,” or “I can’t handle it”? These sentences automatically close your brain off to solutions and opportunities. But there’s a simple mind hack: add the word “yet.”
For example:
- “I can’t do this yet.”
- “I can’t handle this yet.”
That little three-letter word opens up pathways in your brain, transforming a fixed mindset into a growth mindset. Suddenly, you’re no longer blocking yourself, you’re leaving room for improvement, learning, and possibilities.
3. Calm Stress with This Simple Question
When stress takes over, the physical symptoms can feel overwhelming: a racing heart, shallow breathing, or a knot in your stomach. In these moments, it’s easy to spiral into fear or panic.
Next time you notice these stress symptoms, pause and ask yourself: “Am I in immediate danger right now?”
Most of the time, you’ll realise the answer is no. By asking this question, you take control of your nervous system, ground yourself in the present, and remind your body that you’re safe. Follow this up with slow, deep breaths to further calm your mind and body.
4. Shift from “Have To” to “Get To”
How often do you think, “I have to do this” whether it’s going to work, running errands, or tackling your to-do list?
The phrase “I have to” inherently feels like an obligation, a chore. But what if you flipped the script?
Change “I have to” into “I get to.”
- Instead of, “I have to go to work,” think, “I get to go to work and earn an income.”
- Instead of, “I have to exercise,” think, “I get to move my body and take care of my health.”
This simple mindset shift helps you see the privilege and gratitude behind the things you do every day. Life can get busy, but when you look through your gratitude lens, it becomes easier to see pressure as a privilege instead of a burden.
Why Mental Exercises Matter when you Overcome Negative Thinking
Mental exercises like these are powerful tools for enhancing your wellbeing mindset. They aren’t about ignoring challenges or forcing toxic positivity, they’re about reclaiming control over your thoughts, staying grounded, and finding the balance between gratitude and growth.
The next time you feel stuck in a negative thought loop, practice one of these techniques. Small shifts in your thinking can lead to big changes in how you feel and approach life.Your Turn!
Which of these mental exercises resonates with you the most? Will you start looking for daily positives, adding “yet” to your sentences, calming yourself with mindful questions, or shifting to a “get to” mindset?
If you would like to find out more about building resilience and mental fitness, our Habits for Health programme helps you to identify the 'why' behind your desire to lead a happier, healthier, and more balanced life. It empowers you to take control of your wellbeing for good, giving you the tools and knowledge to make positive changes that truly last.