How to reframe negative thoughts
Learn simple techniques to challenge unhelpful thoughts and replace them with constructive perspectives. Download your free reframing thoughts pdf worksheet.
Negative thoughts can often feel like an uninvited voice in your head, there to cast doubt, criticise or predict the worst. These are known as automatic negative thoughts – quick, reflex-like mental reactions that focus on the most pessimistic outcome.
Left unchecked, they can lower your mood, drain your confidence and influence the decisions you make each day. Everyone experiences them, but that doesn’t mean they have to dictate how you feel or act.
Reframing is the process of challenging and reshaping these thoughts. It’s a skill you can develop with practice.
This guide will walk you through practical techniques you can use to break the cycle and see situations in a clearer, more constructive way.
Common types of negative thinking
Negative thinking can show up in many forms, and we’re often unaware we’re doing it.
Some of the most common thinking traps that people fall into include:
All-or-nothing thinking
Seeing all situations in extremes: everything is either a roaring success or a complete failure, with no middle ground.
Example: You deliver a presentation at work that goes well overall, but because you stumbled over a couple of words, you decide it was a disaster.
Catastrophising
Expecting the worst possible outcome, no matter how unlikely it is.
Example: Your partner doesn’t reply to a text straight away, so you convince yourself they must be angry with you or that something terrible has happened.
Mind reading
Assuming you know what others are thinking – and usually believing it’s something negative.
Example: A friend cancels plans and you instantly think it’s because they don’t enjoy your company anymore.
Labelling
Assigning a negative label to yourself or someone else, based on a single incident.
Example: You burn dinner and immediately tell yourself “I’m useless in the kitchen.”
Personalisation
Blaming yourself for events outside of your control or influence.
Example: Your child is upset after school, so you assume it must be because of something you did or didn’t do.
Overgeneralising
Drawing broad, negative conclusions from one isolated experience and applying them to all future situations.
Example: You have one awkward date and decide that you’ll “never meet the right person.”
How to reframe negative thoughts
Reframing is a way of looking at your thoughts from a fresh perspective. Instead of accepting the first, most negative interpretation that comes to mind, you pause, challenge it and consider other, more balanced or positive possibilities.
It’s not about forcing yourself to be endlessly positive. It’s about seeing the full picture you can respond in the most balanced way.
Join our expert psychiatrist, Priory therapist Charlie Carroll, as he takes you through a step-step-guide to reframing negative thoughts.
Then, download your free reframing thoughts workbook and put our new strategy to work.
1. Notice the thought
Pay attention when your mood dips or anxiety rises. Most of the time, a negative thought will be the cause.
Ask yourself: What’s going through my mind right now?
2. Name the thinking trap
Identifying the type of negative thinking can make it easier to challenge.
Ask yourself: Am I catastrophising, overgeneralising, or mind reading?
3. Check the evidence
Look for facts that support or contradict your thought.
Ask yourself: What’s the evidence this is true? What’s the evidence it might not be?
4. Consider another angle
Think of alternative explanations or outcomes you may have overlooked.
Ask yourself: How else could I see this situation? What would I say to a friend in my position?
5. Choose a more balanced response
Rephrase the thought in a way that’s realistic but less self-critical.
Ask yourself: What’s a more helpful way to put this?
Real-life examples of reframing
Here are a few common negative thoughts, alongside how they might be reshaped into more balanced, constructive ones.
Work
Original thought: “That meeting didn’t go well. I always mess things up at work.”
Texting
Original thought: “They didn’t reply to my message – they must be upset with me.”
Meeting new people
Original thought: “I’m terrible at meeting new people, I always say the wrong thing.”
Failings
Original thought: “I failed once, so of course I will fail next time.”
Reframed thought: “Last time didn’t work out, but that doesn’t mean it will be the same every time.”
Reframing negative thoughts won’t remove challenges completely, but it can make them feel more manageable and less overwhelming.
Tips for making reframing a habit
Like any skill, reframing becomes easier the more you practise it. At first, it might feel awkward or forced, but over time, it can start to feel more natural and automatic. The key is to find small, realistic ways to build it into your day.
Here are a few ideas to get started:
- Keep a thought journal – research published in Behaviour Therapy shows that expressive writing can reduce rumination and depressive symptoms. Try writing down negative thoughts as they happen, and then note how you might reframe them. Over time, this can help you spot patterns and track your progress
- Use a daily reflection prompt – a study published by the National Library of Medicine tells us that reflecting on everyday events can enhance your psychological wellbeing. At the end of the day, ask yourself: “Did I have any negative thoughts today that I could reframe?” By doing this daily, it keeps your reframing skills active, helping to form a lasting habit
- Check in with a friend – share a tricky situation with someone you trust and ask how they’d see it. Sometimes, an outside perspective can make reframing easier
Remember, you can always revisit our therapist-led video for a guided refresher whenever you feel stuck. Reframing isn’t about getting it perfect every time – it’s about making small shifts that, over time, can transform the way you think.
When to get extra support
While reframing can be a powerful tool, there may be times when negative thoughts feel too overwhelming or persistent to tackle on your own. This can sometimes be a sign of underlying issues, such as anxiety or depression, that benefit from professional support.
You might want to reach out for help if you notice:
- Feeling low, anxious or hopeless most days
- Struggling to cope with daily tasks or responsibilities
- Withdrawing from friends, family or activities you used to enjoy
- Negative thoughts that are constant or getting worse over time
Speaking to a mental health professional can give you new tools and perspectives, helping you find a way forward. You don’t need to wait until things feel unmanageable – support is there whenever you need it.