--- title: How to Stop Negative Thoughts From Controlling Your Life description: Learn how to stop negative thoughts from controlling your life with five steps. Use this guide to gain control of spiraling negative thought patterns. image: https://www.attunehealthaz.com/hubfs/Imported_Blog_Media/how-to-stop-negative-thoughts.jpg --- [Skip to Content](https://www.attunehealthaz.com/recovery-blog/stop-negative-thoughts#body) [![INB Attune Logo8](https://www.attunehealthaz.com/hs-fs/hubfs/INB%20Attune%20Logo8.png?width=200&height=49&name=INB%20Attune%20Logo8.png "INB Attune Logo8")](https://www.attunehealthaz.com/) Toggle Menu - [About Us](https://www.attunehealthaz.com/about-iop-tucson) - [Mental Health Services](https://www.attunehealthaz.com/health-wellness-addiction-services) Toggle children for Mental Health Services - [Psychiatric Services](https://www.attunehealthaz.com/psychiatric-services-tucson) - [Medication Management](https://www.attunehealthaz.com/medication-management-tucson) - [Psychological Assessments](https://www.attunehealthaz.com/psychological-assessments-tucson) - [Individual Therapy in Tucson](https://www.attunehealthaz.com/counseling-therapy) - [Addiction Services](https://www.attunehealthaz.com/tucson-addiction-treatment) Toggle children for Addiction Services - [Intensive Outpatient Program](https://www.attunehealthaz.com/iop-program-tucson) - [Outpatient Addiction Recovery Services](https://www.attunehealthaz.com/outpatient-addiction-treatment-tucson) - [Meet Our Team](https://www.attunehealthaz.com/iop-counseling-wellness-team) - [Verify Your Insurance](https://www.attunehealthaz.com/iop-counseling-costs-insurance) - [Recovery Blog](https://www.attunehealthaz.com/recovery-blog) - [Contact Us](https://www.attunehealthaz.com/contact-tucson-iop-counseling) - [520-263-9087](tel:520-263-9087) [back to blog](https://www.attunehealthaz.com/recovery-blog) [General](https://www.attunehealthaz.com/recovery-blog/topic/general) # How to Stop Negative Thoughts from Taking Over Your Life Read Time **9 mins** | Written by: In Balance Counseling [mailto:?subject=How%20to%20Stop%20Negative%20Thoughts%20From%20Controlling%20Your%20Life&body=https%3A%2F%2Fwww.attunehealthaz.com%2Frecovery-blog%2Fstop-negative-thoughts](mailto:?subject=How%20to%20Stop%20Negative%20Thoughts%20From%20Controlling%20Your%20Life&body=https%3A%2F%2Fwww.attunehealthaz.com%2Frecovery-blog%2Fstop-negative-thoughts) ![](https://www.attunehealthaz.com/hubfs/Imported_Blog_Media/how-to-stop-negative-thoughts.jpg) Are negative thoughts controlling your life? Do you know how to stop negative thoughts from spiraling out of control? As providers of [**counseling services in Tucson, AZ**](https://www.inbalancecounseling.com/individual-counseling/), our team at In Balance Counseling will hear your struggles and help you find new ways to gain control.  Call [**520-722-9631**](tel:5207229631) to set up an appointment for individual counseling. Then, continue reading to learn better ways to cope with negative thought patterns.   ## #1 Name the Thoughts First, take a moment to find a quiet space to reflect. Sometimes, the hustle of your daily routine can get in the way of your mental health. But your health is important, and you deserve the time and space to reconnect with yourself and [**change negative thinking**](https://www.verywellmind.com/how-to-change-negative-thinking-3024843). Then, identify the thoughts by giving them names, which can be particularly helpful for individuals dealing with **[different kinds of anxiety](https://www.inbalancecounseling.com/types-of-anxiety-disorders/)**. Some examples of appropriate labels include: - Catastrophizing: “If I cant complete this task perfectly, my manager will fire me.” - Negative labeling: “I am the worst at writing emails.” - Blaming: “She didn’t talk to me. She must hate me. She makes me feel bad.” ## #2 Replace the Thoughts Once you’ve labeled the thoughts, try to understand what they’re actually telling you. Use the catastrophizing thought as an example. You think the worst-case scenario will certainly take place. Yet, it hasn’t happened, and what actually takes place might differ completely. The following examples demonstrate how you can have a negative thought and transform it into something more positive or balanced: - Replace “If I can’t complete this task perfectly, my manager will fire me.” with “I may feel disappointed if I can’t complete this task perfectly. But I do not know how or whether my manager will react.” - Replace “I am the worst at writing emails.” with “I will work on my email writing skills to improve them.” -  Replace “She didn’t talk to me. She must hate me. She makes me feel bad.” with “She didn’t talk to me. Perhaps she’s busy. I’ll catch up with her later.” ## #3 Affirm Yourself Learning how to stop negative thoughts requires self-affirmation. After replacing each thought with a new, more balanced thought, follow up with an affirmation. If loved ones approached you with the same thoughts about themselves, how would you respond?  You would reaffirm their value to your life and the rest of the world. Practice doing something similar for yourself.  ## #5 Reflect and Track Your Thought Patterns As you practice this pattern of mindfulness, try to track your thought process in a journal. You can use the following tracking template. 1. Original negative thought 2. Thought label 3. Thought replacement 4. Affirmation You might notice that your thoughts slowly begin shifting away from the old thought patterns that controlled your life and happiness.  ## Learn How to Stop Negative Thoughts with Resources from In Balance Counseling Discovering how to stop negative thoughts can help you cope with negative experiences in a more productive manner. At In Balance Counseling, we offer ****[**therapy for anxiety**](https://www.inbalancecounseling.com/therapy-anxiety/), depression, and other issues that cause destructive thought patterns. Call [**520-722-9631**](tel:5207229631) to find mental health resources that fit your needs today.  ## Framework Will Help You Grow Your Business With Little Effort. [Get Started](https://www.example.com) ##### In Balance Counseling Share the Love [mailto:?subject=How%20to%20Stop%20Negative%20Thoughts%20From%20Controlling%20Your%20Life&body=https%3A%2F%2Fwww.attunehealthaz.com%2Frecovery-blog%2Fstop-negative-thoughts](mailto:?subject=How%20to%20Stop%20Negative%20Thoughts%20From%20Controlling%20Your%20Life&body=https%3A%2F%2Fwww.attunehealthaz.com%2Frecovery-blog%2Fstop-negative-thoughts) You May Like These ## Related Articles ![](https://www.attunehealthaz.com/hubfs/raw_assets/public/@marketplace/Lynton/Framework/assets/images/resource-img1.png) Case Study ### [Headline Goes Here Lorem Ipsum](https://www.example.com) Lorem ipsum dolor sit amet dolor, elit consectetuer adipiscing elit. Nullam malesuada erat ut. 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Keep Reading [![INB Attune Logo7](https://www.attunehealthaz.com/hs-fs/hubfs/INB%20Attune%20Logo7.png?width=200&height=108&name=INB%20Attune%20Logo7.png)](https://www.attunehealthaz.com/) [Privacy Policy](https://www.attunehealthaz.com/privacy-policy)    |    [520-263-9087](tel:520-263-9087)  Attune Behavioral Health Services: 6107 E Grant Rd., Tucson, AZ 85712  ![goldseal_national](https://www.attunehealthaz.com/hs-fs/hubfs/goldseal_national.png?width=84&height=84&name=goldseal_national.png) ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "In Balance Counseling", "url" : "https://www.attunehealthaz.com/recovery-blog/author/in-balance-counseling" }, "dateModified" : "2025-02-10T15:04:32.472Z", "datePublished" : "2023-05-30T07:00:00.000Z", "headline" : "How to Stop Negative Thoughts From Controlling Your Life", "image" : [ "https://www.attunehealthaz.com/hubfs/Imported_Blog_Media/how-to-stop-negative-thoughts.jpg" ], "mainEntityOfPage" : { "@id" : "https://www.attunehealthaz.com/recovery-blog/stop-negative-thoughts", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://www.attunehealthaz.com/hubfs/INB%20Attune%20Logo.png" } } } ``` ```json { "@context" : "https://schema.org", "@type" : [ "RehabilitationCenter", "LocalBusiness" ], "address" : { "@type" : "PostalAddress", "addressCountry" : "US", "addressLocality" : "Tucson", "addressRegion" : "AZ", "postalCode" : "85712", "streetAddress" : "6107 E Grant Rd." }, "email" : "admissions@attunehealthaz.com", "geo" : { "@type" : "GeoCoordinates", "latitude" : "32.2516", "longitude" : "-110.8622" }, "image" : "https://241949267.fs1.hubspotusercontent-na2.net/hubfs/241949267/INB%20Attune%20Logo.png", "logo" : { "@type" : "ImageObject", "url" : "https://241949267.fs1.hubspotusercontent-na2.net/hubfs/241949267/INB%20Attune%20Logo.png" }, "medicalSpecialty" : "Intensive Outpatient Programs for Substance Abuse and Mental Health", "name" : "Attune Health & Wellness", "sameAs" : [ "https://www.facebook.com/people/Attune-Health-Wellness/61572892928009/", "https://www.instagram.com/attune_health/", "https://www.linkedin.com/company/attune-health-wellness" ], "telephone" : "520-263-9087", "url" : "www.attunehealthaz.com" } ``` ```json { "@context" : "https://schema.org", "@type" : "Article", "author" : { "@type" : "Person", "name" : "In Balance Counseling" }, "dateModified" : "1739199872479", "datePublished" : "2023-05-30 07:00:00", "description" : "Learn how to stop negative thoughts from controlling your life with five steps. 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