When you’ve been through a lot, it’s easy to start expecting the worst in every situation.
After all, life throws some crazy things your way sometimes, and sometimes it feels like there’s always something going wrong. Of course, focusing on the negative can leave you stuck in a gloomy mindset, and it can almost turn into a self-fulfilling prophecy in a weird way. If you’re ready to break that pattern, here are a few ways to stop zeroing in on the worst of everything and see things in a more balanced light.
1. Find something to be grateful for every single day.
It sounds cliché, but taking a moment each day to focus on what’s going right can shift your perspective. Whether it’s finding a parking spot on a crowded street, the postman delivering a package you’ve been waiting on, or even the weather being halfway decent for once, acknowledging the good helps balance out the bad. Keeping a gratitude journal can be a simple, powerful tool. Even noting down three things that went well each day helps you notice positive moments you might otherwise overlook.
2. Challenge your negative thoughts.
When you catch yourself spiralling into worst-case scenarios, pause and ask yourself: “Is this really likely to happen?” Often, you’ll realise your mind is exaggerating the situation. Counter your negative thought with a more balanced, realistic one — you might surprise yourself. Remind yourself that thoughts aren’t facts; sometimes, they’re just fears dressed up as reality.
3. Limit your exposure to bad news.
Staying informed is important, but constantly consuming news about disasters, conflicts, and drama can wear you down. Set boundaries around your news intake. Maybe check headlines once a day rather than every hour, and balance it with uplifting content. Try to find stories that highlight acts of kindness, progress, or human achievement to counterbalance the negativity.
4. Spend time with positive people.
Negativity can be contagious, but so can positivity. Surround yourself with people who uplift and encourage you. Their optimism can help you see things through a more hopeful lens, making it easier to let go of constant doom-and-gloom thinking. Pay attention to how you feel after spending time with certain people — those who energise and inspire you are the ones to keep close.
5. Focus on what you can control.
Worrying about things beyond your control leads to unnecessary stress. Instead, direct your energy toward actions and decisions you can influence. Changing your perspective can make you feel more empowered and less like you’re at the mercy of bad outcomes. Even small steps, like tidying your space or completing a task, can remind you that you have control over more than you think.
6. Practise mindfulness and deep breathing.
Mindfulness helps you stay grounded in the present rather than getting lost in worst-case scenarios. Simple techniques like deep breathing or guided meditations can calm your mind and bring you back to the here and now. Sometimes, all you need is a few slow breaths to reset. Try paying attention to your senses — what you can see, hear, or feel — to anchor yourself in the present moment.
7. Celebrate small victories.
Don’t wait for massive achievements to feel good. Recognise and celebrate the little wins — finishing a task, sticking to your goals for a day, or making it through a tough conversation. Focusing on small successes helps shift your attention to the positive. Every step forward, no matter how small, is proof that progress is happening.
8. Visualise better outcomes.
Instead of imagining everything going wrong, take a few minutes to picture things going right. Visualising a positive outcome helps train your brain to expect better possibilities. It’s not about being unrealistic; it’s about giving yourself a chance to hope. It sounds simple because it is, but it can ease anxiety and boost your confidence in handling situations.
9. Limit overthinking.
Overthinking magnifies worries and makes the worst outcomes feel inevitable. When you notice yourself overanalysing, distract yourself with an activity — a walk, a hobby, or a conversation with a friend. Sometimes, giving your mind a break helps you see things more clearly. Remind yourself that not every problem requires a solution right this second.
10. Remind yourself of past successes.
You’ve faced challenges before and made it through — remind yourself of that. Think of times when things turned out better than you expected or when you handled difficulties well. This can reassure you that you’re more resilient than you realise. Even if things didn’t go perfectly, you learned, adapted, and moved forward.
11. Limit comparing yourself and your life to everyone else.
Constantly comparing your life to the things you see on other people’s social media accounts can make you feel like everything is going wrong. Remember, people usually share their best moments, not their struggles. Focus on your own journey rather than measuring yourself against everyone else. Your path is unique, and comparison only clouds your perspective.
12. Get moving.
Exercise isn’t just for physical health — it’s a mood booster, too. A walk, a workout, or even a quick stretch can shake off negative thoughts. Physical activity releases endorphins that help lift your spirits and put things into perspective. Even 10 minutes of movement can break a cycle of negativity and give you a mental reset.
13. Practice self-compassion.
Be kind to yourself when you’re stuck in negative thinking. Remind yourself that everyone has tough days and it’s okay to struggle. Instead of beating yourself up, speak to yourself with the same kindness you’d offer a friend. A little self-compassion can make a big difference when you’re feeling low.
14. Focus on the present moment.
Dwelling on the past or worrying about the future feeds negativity. When you feel overwhelmed, anchor yourself to the present moment. Notice your surroundings, engage in a task fully, or take a few deep breaths. The present is often less scary than your mind makes it out to be. Remember, the only moment you truly have control over is the one you’re in right now.
