Key Takeaway
Sometimes, our minds can become stuck thinking about bad things that happened, or might happen. Challenge these negative thoughts and get help to break free!
"If my parents divorce, it means they won’t love me anymore.”
“I miss my friends! I hate this new uniform! This building is too big! This new school sucks!"
"Dad canceled because he doesn't want to spend time with me anymore. He probably doesn't love me."
The good news is that there are things you can do to break free from negative thoughts.
Recognize the Pattern:
Notice when you're feeling down or stressed. Pay attention to those moments when you start thinking things like "I'm no good" or "Nothing ever works out." Acknowledge you are stuck in the thought pattern.
Question Your Thoughts:
Just because you think something, doesn’t make it true. Ask yourself if those negative thoughts are really true. Are there times when things did work out? Can you think of anything good about yourself?
Flip the Script:
Replace those negative thoughts with something positive or neutral. Instead of "I'll never get this right", try "I'm still learning, and that's okay."
Stay Present:
When negative thoughts start swirling, bring your focus back to the here and now. Take a few deep breaths, notice your surroundings, or try a quick mindfulness exercise. It's like hitting pause on those negative thoughts for a moment.
Take Small Steps:
Do something positive to change your mood. Maybe it's texting a friend, going for a walk, or doing something you enjoy. Taking even small actions can help break the cycle and lift your spirits.
Toolbox
Challenging Negative Thinking - Anxiety Canada
Questions to ask yourself to help challenge your negative thoughts
or self-talk
Get Help
If you are really struggling with negative thoughts or have thoughts of hurting yourself, reach out for help. Text CONNECT to 686868 or call 1-800-668-6868 to speak to a Kids Help Phone crisis responder.