Transform Your Mindset: Practical Tips to Reduce Negativity

Negative Woman

Negativity can affect our lives in many ways. It can make us feel sad, stressed, and even sick. Learning how to be less negative can help us feel better and live happier lives. 

Here are some simple steps to help you be less negative.

Key Takeaways

  1. Recognizing and understanding the sources of negativity, such as stress and bad experiences, is the first step to changing it.
  2. Practicing gratitude by keeping a journal and expressing thanks can shift focus from negative to positive aspects of life.
  3. Surrounding yourself with positive people and limiting time with negative influences can improve your mood and outlook.
  4. Engaging in mindfulness practices, such as mindful breathing and activities, helps you stay present and reduce negative thoughts.
  5. Taking care of your physical health through a balanced diet, regular exercise, and sufficient sleep can enhance your overall well-being and reduce negativity.

Understanding Negativity

Negativity is when we focus on bad things. It can come from our thoughts, feelings, or actions. Sometimes, we don’t even realize we are being negative. Recognizing negativity is the first step to changing it.

Why We Feel Negative

Many things can make us feel negative. Stress, bad experiences, and even the people around us can affect our mood. Understanding why we feel negative can help us find ways to feel better. 

For example, stress from work or school can make us feel overwhelmed and anxious. Bad experiences, like losing a job or having a fight with a friend, can also make us feel down. 

Even the people we spend time with can influence our mood. If we are around negative people, we might start to feel negative too.

Recognize Negative Thoughts

Negative thoughts can sneak into our minds without us noticing. It’s important to catch these thoughts and understand them.

Identifying Negative Thoughts

Pay attention to your thoughts. When you notice a negative thought, write it down. This can help you see patterns and understand what triggers your negativity. 

For example, you might notice that you often think, “I can’t do anything right,” when you make a mistake. Writing down these thoughts can help you see that they are not true and that you can change them.

Questioning Negative Thoughts

Ask yourself if your negative thoughts are true. Often, we think the worst without any real reason. Challenge these thoughts and look for evidence that they are not true. 

For example, if you think, “I always mess up,” ask yourself if that is really true. You might find that you have done many things well and that your negative thought is not accurate.

Practice Gratitude

Gratitude means being thankful for the good things in our lives. Practicing gratitude can help shift our focus from negative to positive.

Keeping a Gratitude Journal

Write down three things you are thankful for every day. It can be anything, like a sunny day, a kind word from a friend, or a good meal. Reading your gratitude journal can remind you of the good things in your life. Over time, you might find that you start to notice more good things and feel more positive.

Expressing Gratitude

Tell people you are thankful for them, like a simple thank you or a kind note. Expressing gratitude can make you and others feel good.

For example, you might thank a friend for helping you with a problem or tell a family member that you appreciate their support. You can strengthen your relationships and make you feel more connected to others in this way.

Surround Yourself with Positive People

Surround Yourself with Positive People

The people around us can affect our mood. Being with positive people can help us feel better and be less negative.

Finding Positive People

Look for friends and family who make you feel good. Spend more time with them. Join groups or clubs where people share your interests and have a positive attitude.

For example, you might join a sports team, a book club, or a volunteer group. Being around positive people can help you feel more positive too.

Limiting Time with Negative People

Sometimes, we can’t avoid negative people. Try to limit the time you spend with them. When you are with them, focus on staying positive and not letting their negativity affect you.

For example, if a coworker is always complaining, try to steer the conversation to more positive topics or spend less time with them.

Practice Mindfulness

Mindfulness means being present in the moment. It can help us focus on the good things and be less negative.

Take a few minutes each day to focus on your breathing. Sit quietly and breathe in and out slowly. Then you’ll calm down and reduce negative thoughts. For example, you might take a few deep breaths before starting your day or when you feel stressed.

Also, do activities that can help you focus on the present, like walking, drawing, or listening to music.

Pay attention to what you are doing and how it makes you feel. For instance, when you go for a walk, notice the sights and sounds around you, and you’ll feel more relaxed and positive.

Reframe Negative Thoughts

Reframing means changing the way we think about things. It can help us see things in a more positive light.

Finding the Positive

When you have a negative thought, try to find something positive about the situation. If you are stuck in traffic, think about how you have time to listen to your favorite music, which can help you feel less frustrated and more positive.

Using Positive Self-Talk

Talk to yourself in a kind and positive way. Instead of saying, “I can’t do this,” say, “I will try my best.” Positive self-talk can help you feel more confident and less negative. 

Take Care of Your Body


Our physical health can affect our mood. Taking care of our bodies can help us feel better and be less negative.

Eating Healthy

Eat a balanced diet with plenty of fruits, vegetables, and whole grains. Avoid too much sugar and junk food. Eating healthy can give you more energy and improve your mood. You can start your day with a healthy breakfast, like oatmeal with fruit, to give you energy for the day.

Exercising Regularly

Exercise can help reduce stress and improve your mood. Find an activity you enjoy, like walking, dancing, or playing a sport. Try to exercise for at least 30 minutes most days. 

Get Enough Sleep

Sleep is important for our mental and physical health. Try to get 7-9 hours of sleep each night. Create a bedtime routine to help you relax and get a good night’s sleep. 

Practice Self-Compassion

Being kind to yourself can help you be less negative. Self-compassion means treating yourself with the same kindness you would give to a friend.

Forgiving Yourself

Everyone makes mistakes. When you make a mistake, forgive yourself and learn from it. Don’t be too hard on yourself. For example, if you make a mistake at work, remind yourself that everyone makes mistakes and that you can learn from it.

Being Your Own Cheerleader

Encourage yourself and celebrate your successes, no matter how small. Remind yourself of your strengths and what you have achieved. 

Engage in Positive Activities

Doing things you enjoy can help you feel better and be less negative.

Spend time doing activities you love, like reading, gardening, or playing an instrument. Hobbies can help you relax and feel happy. For example, you might spend an afternoon working in your garden or playing your favorite songs on the guitar.

Helping others can make you feel good and reduce negativity. Volunteer your time, help a friend, or do something kind for a stranger. 

Limit Negative Media

The media we consume can affect our mood. Limiting negative media can help us be less negative.

Choosing Positive Media

Watch, read, and listen to positive and uplifting content. Avoid news and shows that make you feel stressed or sad. For example, you might watch a funny movie or read an inspiring book instead of watching the news.

Taking Media Breaks

Take breaks from social media and the news. Spend time doing things that make you feel good instead. You can take a walk, spend time with friends, or do a hobby instead of scrolling through social media.

Seek Professional Help

Sometimes, we need help to deal with negativity. Talking to a professional can provide support and guidance.

A therapist can help you understand and manage your negative thoughts and feelings. Look for a therapist who makes you feel comfortable and understood. 

Support groups can also provide a sense of community and understanding. Join a group where you can share your experiences and learn from others. 

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