Take a positive approach

How negative thoughts affect us

Negative thoughts are a part of anxiety. We all have negative thoughts that affect how we feel. One negative thought can lead to more negative thoughts. Negative thoughts are often unrealistic. They often focus on the worst possible outcome. Negative thoughts can make your anxiety worse. They can stop you from enjoying your life, and lead you to avoid certain situations. Negative thoughts can have a profound effect on our mood and overall life.

We can break this negative anxiety cycle by changing negative thoughts to positive self-talk.

Some examples of negative thoughts and self-talk:

• Thinking something bad will happen to loved ones

• Thinking no one likes you

• Thinking you aren’t good enough

• Thinking and saying hurtful things about yourself, like "I'm stupid" or "I can't do it"

• Thinking about the worst-case scenario. For example, hearing thunder and thinking lightning will hit your house

Changing Thoughts: Using Positive Thinking and Self-Talk

It is important to become aware of your negative thinking. Then you can learn to break the anxiety cycle by changing your thoughts to positive, more realistic ones, and talking positively.

When you change your negative thoughts to positive ones, you will feel less anxious. We encourage you to say positive things out loud, so you hear them. Thinking and being positive is contagious!

Examples of negative thoughts turned into positive thoughts and self-talk:

Changing thoughts can be hard to do. With practice, it will become easier and you will find
you feel happier. You can ask yourself questions to help change your thoughts:

• What is the worst that could happen? How likely is it? What would I do if it happened?

• What strengths do I bring to this situation?

• How else can I view this situation?

• What did I learn from this? What could I learn if the worst happens?

• What’s a more realistic outcome?

• What would I tell a friend if they were thinking this way?

Think about what a good friend would say to you if you shared a negative thought, or vice versa. Imagine the negative thought was “Things will never get better.” Your good friend might say, “Things will get better. Just keep trying.”

Accept that your good friend is suggesting a more balanced thought. Accepting it does not mean you entirely agree with it. Just accept that it is a reasonable choice compared to what you were thinking.

Most of the time, changing negative thoughts takes work. See how others have changed their thoughts, then practise it for yourself.

Kelly bought a gym membership but is anxious about exercising in public. Now she is having second thoughts.

Jared was contacted for an interview at a job he is very qualified for. But, interviews make him anxious and he’s avoided them in the past.

Now practise by helping Ethan change his thoughts:

Ethan was asked to go on a road trip with his partner. He has a fear of driving on the highway and he often avoids long drives. He thinks to himself: "If I go on the highway, we might take the wrong exit and get lost. What if the car runs out of gas?"

Now, work on changing your own negative thoughts. If you get stuck, use the examples above to help you.

On a piece of paper, write down one of your common negative thoughts or an example of negative self-talk.

Being aware of your negative thoughts and negative self-talk, and changing them into positive thoughts is hard. It takes time, patience, and practice. But working towards positive thinking will help control your anxiety signs. You can do this before, during, and after an anxiety-causing event. The tryout page will help remind you to do this every day.