Cultivating Positivity for Mental Wellness and How to Reframe Negative Thoughts

The MIND 24-7 Team | January 17, 2025

Everyone has bad days, and sometimes, negative thoughts can take over our minds. When we focus too much on the bad, it can make us feel sad, anxious, or even stressed. But did you know you can train your brain to think more positively?

Cultivating positivity isn’t about ignoring problems—it’s about changing the way we see them. One way to do this is by reframing negative thoughts, which means looking at things in a new, more positive way. In this article, we’ll explore how positive thinking helps mental wellness and share easy ways to turn negative thoughts into positive ones.

Why Positivity is Important for Mental Wellness

Having a positive mindset doesn’t mean being happy all the time. It means choosing to focus on solutions instead of problems and looking for the good in situations, even when things are tough.

How Positivity Helps Your Mind:

Reduces stress – When you focus on what’s going right, you feel less overwhelmed.
Boosts confidence – Believing in yourself helps you take on challenges with courage.
Improves relationships – A positive attitude makes it easier to connect with others.
Helps you bounce back – Positivity makes it easier to recover from disappointments.

Now, let’s learn how to reframe negative thoughts so you can feel more positive every day!

How to Reframe Negative Thoughts

Reframing negative thoughts means changing the way you see a situation. Instead of focusing on the worst part, you look for a different, more positive perspective.

Step 1: Notice the Negative Thought

First, pay attention to what you’re thinking. Negative thoughts often sound like:

“I’m not good at this.”
“This day is ruined.”
“I’ll never get better at this.”

When you catch a negative thought, stop and ask yourself: Is this thought helping me, or is it making me feel worse?

Step 2: Challenge the Thought

Ask yourself:

Is this thought really true?
What’s another way to look at this situation?
What would I tell a friend if they felt this way?

Often, negative thoughts aren’t completely true—they just feel true in the moment.

Step 3: Replace It with a Positive or Neutral Thought

Once you challenge a negative thought, replace it with a more helpful thought.

Here are practical examples of how to reframe negative thoughts:

Negative Thought	Reframed Thought
“I always mess up.”	“Everyone makes mistakes, and I can learn from this one.”
“This is too hard. I can’t do it.”	“This is a challenge, but I can take it one step at a time.”
“Nobody likes me.”	“I have people in my life who care about me, even if I feel lonely sometimes.”
“I failed my test, so I must be dumb.”	“I had a tough test, but I can study and do better next time.”
“Everything is going wrong today.”	“Today has been tough, but I can still find one good thing about it.”

By changing your thoughts, you change how you feel.

More Ways to Cultivate Positivity

Reframing negative thoughts takes practice, but here are some other simple ways to bring more positivity into your life:

1. Practice Gratitude

Write down three things you’re grateful for every day. Focusing on the good helps train your brain to be more positive.

2. Surround Yourself with Positive People

Spend time with people who support and encourage you. Their energy can help lift you up!

3. Turn Challenges into Lessons

Instead of seeing problems as failures, see them as opportunities to grow. Ask yourself, “What can I learn from this?”

4. Use Positive Affirmations

Affirmations are positive statements you say to yourself, like:

“I am capable and strong.”
“I can handle whatever comes my way.”
“Every day, I am improving.”

5. Take Care of Your Mind and Body

Getting enough sleep, eating healthy, and moving your body can help you feel better and think more positively.

Final Thoughts

Positivity isn’t about pretending everything is perfect—it’s about choosing to focus on what you can control and seeing challenges as chances to grow. By reframing negative thoughts, you can feel more hopeful, confident, and happy.

Remember, it takes time to change how you think, but every little step helps. Start today by catching one negative thought and turning it into a positive one. Your mind will thank you! MIND 24-7 offers 24 hours a day walk-in treatment for anyone struggling with mental health or stress and anxiety. All adults and youth are welcome. Most insurances and AHCCCS are accepted. If you or a loved one needs mental health care, visit one of our convenient locations in the Phoenix area or text/call 1-844-MIND247. Remember, you don’t have to do this alone.