Mental Health: Science Shows We Are Harder Wired to Think Negative Thoughts Over Positive Ones

Research from the National Science Foundation suggests that the average person experiences between 12,000 to 60,000 thoughts each day, with 80% of those thoughts being negative and 95% repetitive. It seems our minds are wired to focus on negativity, often making it difficult to pivot toward a more positive mindset.

But while we may feel like prisoners to our thoughts, we can learn to break free from the loop. The good news is that with awareness and the right tools, we can begin to shift our thinking. Here are some strategies, resources, and activities that can help you turn the tide:

1. Practice Mindfulness and Meditation: Mindfulness is one of the most effective ways to interrupt negative thought patterns. Apps like Headspace, Calm, and Insight Timer offer guided meditations that focus on calming the mind and cultivating positive awareness. Even taking a few minutes a day to meditate can help train your brain to focus on the present moment instead of spiraling into negativity.
2. Journaling: Writing down your thoughts can help you process them and recognize patterns that may be holding you back. Try practices like gratitude journaling, where you write down three things you’re thankful for each day. This simple activity shifts your focus from what’s wrong to what’s going right. The Five-Minute Journal is a great resource for this.
3. Read Empowering Books: Books like “The Power of Now” by Eckhart Tolle and “The Untethered Soul” by Michael A. Singer can offer powerful insights into the mind and teach you how to disconnect from negative, repetitive thoughts. Another excellent read is “The Four Agreements” by Don Miguel Ruiz, which provides practical wisdom on how to free yourself from self-limiting beliefs.
4. Move Your Body: Physical activity is a powerful way to combat negative thinking. Whether it’s yoga, walking, dancing, or going to the gym, moving your body releases endorphins and helps improve your mood. Try to make time for daily movement, even if it’s just a short walk in nature.
5. Practice Positive Affirmations: Repeating positive affirmations can help rewire your brain to focus on positivity rather than negativity. Write down affirmations like “I am in control of my thoughts,” “I choose positivity,” or “I am enough,” and repeat them daily, especially when you notice negative thinking creeping in.
6. Cognitive Behavioral Therapy (CBT) Techniques: CBT is a practical approach to breaking negative thought cycles. There are self-help books like “Feeling Good: The New Mood Therapy” by David D. Burns, which teaches you how to challenge and reframe negative thoughts. If you’re struggling, consider seeking a therapist who specializes in CBT to guide you through the process.
7. Connect with a Support Network: Sometimes, talking to others can give you a fresh perspective. Whether it’s a trusted friend, a support group, or a mental health professional, don’t be afraid to reach out when your negative thoughts become overwhelming. Websites like BetterHelp offer affordable therapy sessions online, and MentalHealth.gov provides resources to help you get started.
8. Learn About the Brain: Understanding how your brain works can empower you to manage it better. Books like “Hardwiring Happiness” by Dr. Rick Hanson explain how you can train your brain to focus on positive experiences and rewire your mind for happiness.
9. Practice Gratitude: Gratitude is a powerful antidote to negative thinking. By focusing on what you appreciate, you shift your perspective and invite positivity into your life. One idea is to keep a daily gratitude list, jotting down things—big or small—that you’re thankful for. Studies show that people who practice gratitude regularly experience improved mental health.
10. Art and Creative Expression: Engaging in creative activities like painting, drawing, writing, or playing music can help you process emotions and let go of negative thoughts. Art therapy is a recognized form of mental health support because it allows for the expression of feelings that may be hard to verbalize.

Negative thoughts may be a natural part of life, but they don’t have to control you. By adopting some of these strategies and tools, you can learn to pivot away from negative thinking and embrace a more positive, empowered mindset. If you find yourself stuck in a cycle of negativity, remember that help is available. Whether it’s through reading, therapy, or mindfulness, there are countless ways to retrain your brain and find peace.