The good news? Learning to identify and reframing those negative thought patterns is proven to measurably improve anxious or depressive feelings. Think of this as strengthening your psychological immune system. Negative thoughts won’t be able to “infect” your emotional state or mental health if you practice recognizing them and taking their power away. The goal is to work to understand these feelings with a greater sense of calm and distance by talking to yourself differently.
For example, if you have a busy day ahead and you find yourself thinking “This is going to be so stressful,” take a moment to observe that thought, understand where it comes from and consider alternative narratives about the day ahead. Instead you might say to yourself, “I have been here before, this level of stress is something I can manage, and I can use the tools that I have to help me manage it.” This kind of self-talk can neutralize a negative thought and prevent it from controlling your emotions.