Negativity can be toxic. It drains our energy, dampens our mood, and makes it harder to see the good in life. If left unchecked, chronic negativity can take a real toll on our mental and even physical health.
The good news is that it’s possible to stop being so negative. With some effort and commitment to change, you can reduce negativity and cultivate a more positive mindset. Here are 10 research-backed strategies to stop being so negative all the time:
1. Notice the Good
Start paying closer attention to the good things around you. Too often, we get bogged down in what’s going wrong that we miss what’s going right.
Set aside time each day to actively notice and appreciate the positives Focus on the people you care about, simple pleasures, acts of kindness you observe, accomplishments, natural beauty, or your own good qualities Over time, this trains your brain to scan for the positives instead of defaulting to the negatives.
2. Express Gratitude Regularly
Cultivating an attitude of gratitude is one of the most powerful ways to combat negativity. When you feel thankful, you simply have less room for negative emotions.
Make gratitude a daily habit. Keep a journal where you write down at least three things you’re grateful for every day. Thank supportive people in your life. Notice and appreciate small delights throughout your day.
3. Compliment Other People
Negativity is contagious. But so is positivity! When you offer sincere compliments and praise to others, it lifts their spirits and makes your interactions more positive.
Catch people doing things right. Applaud effort and improvement. Look for the good in difficult people. When you make a habit of complimenting others it will become a natural reflex.
4. Notice Your Breath
When negativity spirals out of control, it often happens unconsciously. You can short-circuit the process by bringing your awareness to your breath.
Simply notice the sensation of breathing for one minute. This pulls you out of negative thought patterns and into the present moment. It’s a quick mindful reset anytime negativity starts taking over.
5. Cultivate Compassion
Negativity often stems from judgment – of others, the world, or ourselves. Cultivating compassion provides an antidote. Compassion helps us understand that everyone has struggles. It softens our judgments into wisdom and leads to collective positivity.
Make compassion a mantra. When you notice yourself being negative or judgmental, ask how you can respond with compassion. Look for the universal human experience underneath people’s actions.
6. Bounce Back from Challenges
Challenges and setbacks can be breeding grounds for negativity. Learn to bounce back from difficulties with flexibility, optimism and determination. Avoid thinking of problems as permanent or pervasive. Focus on positive solutions.
Developing resilience skills helps us avoid spiraling into negativity during the inevitable tough times in life. Maintain perspective and extract wisdom from challenges. Use setbacks as opportunities for growth.
7. Work with Negative Emotions
It’s impossible – and unhealthy – to be positive all the time. When negative emotions inevitably arise, the key is not letting them fester and spread.
Give yourself permission to feel sadness, anger, fear, or pain when these emotions surface. But avoid exaggerating or clinging to them. Release them through breathing, talking to a friend, or expressive writing.
8. Practice Mindfulness of the Body
Much of our negativity stems from ideas in our head. Mindfulness of the body helps get out of overthinking by anchoring your awareness in physical sensations.
Try a quick body scan whenever you notice negativity building. Notice the contact sensations where your body touches your chair. Feel the weight and touch of your clothing. Sense the temperature of the air on your skin. This drops negativity and brings you back into the reality of the present.
9. Limit Time on Social Media
For many of us, social media has become a breeding ground for negative thoughts and comparisons. Limiting social media time can work wonders for defusing negativity.
Notice if certain sites routinely leave you feeling negative afterwards. Try taking a temporary break or decreasing time spent mindlessly scrolling. Use the extra time for activities that make you feel more positive and empowered.
10. Visualize Your Best Self
Negativity often arises when we lose touch with our core values and desires. To counteract this, spend time envisioning your best self.
Imagine yourself at your future best, living with your values fulfilled. What are you doing? How do you want to contribute? What relationships and activities make your best self happy? Keep this vision fresh to steer yourself toward positivity.
The more you practice these techniques, the easier it becomes to stop negative thought patterns before they start. But changing habits takes time and commitment. Be patient with yourself. Any progress, however small, represents a step in the positive direction.
With consistent effort, you can cultivate positivity, see the bigger picture, and stop being so negative all the time. The benefits to your outlook, relationships and well-being will make it worth it!
Take Care of Yourself.
Being positive with your partner is hard when you’re not feeling great about yourself. Taking care of yourself doesn’t just mean treating yourself to your favorite foods. It also means getting enough exercise, sleep, healthy foods, spending time with positive family and friends, and avoiding people and things that drag you down.
Recognize Bids for Connection.
Recognizing small interactions known as “bids” for connection can help increase the positivity in your relationship. When your partner lets out a long sigh after a phone call, smiles at you when you walk into the room or points out something funny in the newspaper, they’re making a bid for your attention. Studies by The Gottman Institute show that people in happy, positive relationships tend to turn toward (engage with) the bids far more often than they ignore or reject bids. THE BASICS
How To Stop Being Negative
How do I stop being negative?
Find an accountability partner. If you want to stop being negative, ask a trusted friend to help keep you accountable. Have them check in with you weekly to keep you on track with the patterns or behaviors that you want to change. Creating specific goals for yourself will be helpful here.
What are the ways to stay positive?
Maintaining a positive outlook involves adopting various strategies that contribute to overall well-being. Practicing mindfulness, the art of being present, helps anchor you in the moment and reduces rumination about the past or worries about the future. Regularly expressing gratitude for the positive aspects of life fosters a sense of contentment. Positive affirmations challenge negative self-talk and encourage self-belief. Surrounding yourself with supportive individuals provides emotional nourishment. Engaging in physical activities releases endorphins, promoting a positive mood. Prioritizing healthy habits like adequate sleep, balanced nutrition, and self-care nurtures both physical and mental health. Continuous learning and pursuing interests stimulate the mind and provide a sense of accomplishment. Minimizing exposure to negative influences, such as limiting exposure to distressing news or toxic environments, helps maintain an optimistic mindset. By consistently integrating these practices, you can cultivate resilience and stay positive in the face of life’s challenges.
Why is it important to stop being negative?
Negative thoughts lead to stress, which can impact your heart rate, blood pressure, and more. It can disrupt your sleep and leave you more vulnerable to illness. That’s why it’s so important to stop being negative and focus on the positive. Not only will your mental state benefit from the shift, but your physical health will, too.
How do you deal with negative people?
Don’t argue with the negative people, or get drawn into their drama. Just decrease the time you spend with them. Fade out. Do not engage in problems that are stemming from negativity. Instead, keep your positive attitude and walk away. Stop yourself from engaging with the negativity of others.
