Mental Health

How to Get Rid of Negative Thoughts and Emotions

September 30, 2019
Learn 5 ways to overcome negative thoughts and take control of your mental health.

What we say to ourselves can have an impact on our confidence and happiness. At times we can become overly critical and allow negative thinking to keep us stagnant. Worrying is normal for everyone, however, when you start having negative thoughts regularly, it can become an issue.

After going to therapy, I’ve learned ways I can get rid of negative thoughts and change my mindset. It’s not something that can be done overnight, it’s a daily challenge I have to face. If you want to start taking control of your mind, it’ll take time and patience. You have to be intentional about staying focused on the positive.

I want to share a few things I’ve been doing to reduce the amount of negativity in my mind.

Disclaimer: This post shouldn’t be looked at as professional or medical advice. If you ever need help, please reach out to your doctor.


Get Rid of Negative Thoughts:

Stop Overthinking

One way to get rid of negative thoughts is to stop overthinking.

Overthinking is common because we want to make sure we make the best decisions and have control over what happens. However, doing this can drain you and have a negative impact on your mental and physical health.

One thing I want to bring up from my previous post on How to Manage Anxiety and Depression is what my therapist recommended: “Take 15 minutes each day to worry about anything you want. After those 15 minutes are up, push those thoughts to the side and continue with your day.”

I used to have days where I’d worry all morning, afternoon, and night. Once I was ready to relax, I would be mentally and emotionally exhausted. Setting daily limits on my negative thoughts has helped me stop worrying about situations I have no control over. If you don’t have a clear answer or resolution for your problem, then it’s something that can be addressed later.

Stop Thinking About the Past

You may have those moments where you think about the mistakes you’ve made years ago. I always think about what I should’ve done or said during that time. You wish that you could undo everything at that moment and handle it differently. Having those thoughts can lead to you feeling ashamed or guilty.

As you continue to think about the mistakes you’ve made, this won’t help with your growth. Instead of beating yourself up about it, try to figure out what lessons you can learn from the situation!

My therapist helped me realize that sometimes it’s not that we need to forgive the other person, we have to forgive ourselves too. Since you can’t turn back and fix certain mistakes, the only thing you can do is make sure it doesn’t happen again. Instead of it becoming a stumbling block, look at it as a step in the right direction.

Choose Your Company Wisely

I’ve become very selective with my friendships and relationships. What do you think will happen if you continue to spend time with people who bring nothing but negative energy? How would you feel being around people who gossip and talk negatively about others? Do you ever find yourself irritated or drained after hanging out with certain people?

It’s easier said than done to cut people out of your life, but sometimes it’s necessary for your mental health. If you want to keep certain people in your life because you love them, then it’s okay to limit the amount of time you spend around them. Sometimes you have to love people from a distance!

It’s important to sit back and look at the people you hang with because their energy can contribute to your negative thoughts. Focus on being around positive, uplifting energy.

Yes, it does hurt when you have to let go of toxic friendships or relationships, however, the pain is temporary. Your mental health should be a priority and you deserve to have peace.

Related Post: Lessons Learned from a Toxic Relationship

Replace the Negative With Positive

Another thing I learned in therapy is whenever a negative thought pops up, think about whether it makes sense and replace it with something positive. There are times where we have negative self-talk — we can be our own biggest critics, however, sometimes we take it too far.

What we think and say about ourselves is important. Low confidence and self-esteem will only continue to make overcoming negative thoughts more difficult.

Whenever I have a negative thought, I make sure to acknowledge it by writing it down. I ask myself how can I choose a different way to respond or replace the negativity. Another thing you can do is find positive affirmations to read. For every negative thought you have, you want to fight back and challenge it.

Do Things You Love

Focus on doing things you love to get rid of negative thoughts.

The last thing you can do to get rid of negative thoughts is to focus on doing what you love. Everyone has a hobby or something that they enjoy doing.

For me, blogging and creating content is what I love, and while I’m doing those things my mind isn’t running all over the place. Most of my negative thoughts creep in when I’m laying down in the quiet with nothing to do. I enjoy keeping myself busy and doing things that make me feel good!

Make sure you always take time for self-care which looks different for everyone. Some people may view self-care as a warm bubble bath with a glass of wine on the side, while others may like reading books or doing their hair. Focus on activities you enjoy regularly and it’ll become easier to overcome negativity.


I’ve struggled with negative thinking for years. It has hindered me from experiencing growth, reaching goals, and pursuing new opportunities. You’ll eventually get tired of the same old feelings and want to put a stop to it. I hope reading this post gave you the motivation you need to take control of your mental health. We can no longer allow anything to have power over our emotions!

What tips do you follow to help yourself get rid of negative thoughts?

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12 Comments

  • Reply Tiffany w October 1, 2019 at 12:44 pm

    Loved this post. I think a lot of us have problems with this. But what u said makes a huge difference

    • Reply Madisen October 1, 2019 at 3:23 pm

      Thank you sis!

      • Reply Renee October 24, 2019 at 11:07 pm

        Hi Madisen,

        This was a great post. I struggle with some of the same things you mention and I’m really going to give these tips a try. Thank you! 😊

        • Reply Madisen October 25, 2019 at 12:40 pm

          Thank you for reading! I hope these tips help you 🙂

  • Reply Bri October 1, 2019 at 10:33 pm

    I love these tips!

    • Reply Madisen October 2, 2019 at 1:50 am

      Thank you love ♥️

  • Reply Cherish Kollie October 2, 2019 at 4:36 am

    I struggle with this too. Especially after having my son. Most times I feel like I’m not the same person I was before I got pregnant, mentally and physically. So I catch myself saying negative things a lot. Those negative thoughts can really ruin my whole day & mood. Thank you for these tips Maddy! They are so helpful! 💜

    • Reply Madisen October 3, 2019 at 4:04 am

      Thank you for reading love! And yes it can ruin our days and also drain us. It’s exhausting when you’re constantly tearing yourself down in your mind, but it’ll take practice and patience. We’re all in this together ✊🏽 And we will get through those challenging days!

  • Reply Drea October 3, 2019 at 11:18 am

    Love this. I overthink way too much and I’m working on it!

    • Reply Madisen October 3, 2019 at 11:40 am

      Thank you sis! And yes girl I’m sure we all do. I’ve been working on it myself because honestly, my thoughts go too far 😩

  • Reply Lisa June 6, 2020 at 4:34 pm

    I needed this today. Thank you Madisen, great post!

    • Reply Madisen June 7, 2020 at 1:42 pm

      Thank you so much sis! I’m glad it was needed.

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