Getting stuck in negative thoughts about past mistakes or events can affect your present and future. Here’s how to break the cycle:

🔄 Redirect your thoughts.

Instead of trying not to think about a “white monkey,” think of a “purple flamingo.” Shift your focus to something positive or neutral that you enjoy thinking about.

😌 Accept intrusive thoughts.

Replace fear of recurring negative thoughts with indifference. Treat them as external and insignificant.

🧘 Practice mindfulness.

Focus on the present moment. Meditation and breathing exercises can help ground you.

📅 Schedule time for negative thoughts.

Set aside “worry time” each day – but not before bed. This gives you control over intrusive thoughts.

👍 Change direction.

When negative thoughts arise, actively focus on something positive – a happy memory, an engaging activity, or a funny moment.