HERE ARE 5 WAYS TO REFRAME NEGATIVE THOUGHTS:
Take a seat in the far back of your mind and simply observe the negative thought. (Think about how you’d watch a bird flutter about on a rooftop.)
Negative thoughts are generally a product of cognitive distortions, or irrational thought patterns, something recognized by psychologists and psychiatrists the world over. You don’t require psychotherapy or medication – you only need to observe a thought, and then watch it dissipate.
Ruminations are patterns of overthinking, e.g., “I have this problem, which I can solve if I just keep thinking about it.” Unless you’re actively engaging the frontal lobe of your brain – that is, attempting to solve a problem – most ruminations are pointless.
The question then becomes “How do I reframe these thoughts?”
Here is a suggested course of action:
(a) Create two columns on a sheet of paper. Label the first column “Thought” and the second column “Solution.”
(b) When the rumination appears, write down the time. Write anything of use in the “solution” column.
(c) At the end of the day/week/month, count the number of times the thought appeared and any insights.
Is there anything of value? If not, re-read #1.