Tag: rumination

How to Reset Your Mindset When Negativity Takes Over

Hey Boo!

If negative thoughts have been a challenge for you this week, you’re not alone.

We’ve all had those moments when our thoughts start looping, replaying the same worries or regrets on repeat. It’s like your mind gets stuck in a rut, and no matter how hard you try, it keeps circling back to the same negative track. This is what psychologists call rumination-and while it’s a normal human habit, it doesn’t have to run your life.

The truth is, you can reset your mindset. It’s not about never having negative thoughts- it’s about knowing how to gently redirect them so you can return to clarity and peace.

Why We Ruminate

Our brains are wired to scan for problems as a way of keeping us safe. That was useful for survival, but at this point in time it has outlived its usefulness. Rumination often causes us to overthink conversations, worry about the future, or relive old hurts. The problem is, rumination drains energy, magnifies stress, and keeps us from moving forward.

Here’s the good news- with awareness and practice, you can stop the spiral.

3 Steps to a Mindset Reset

Pause and Notice

The first step is awareness. When you realize you’re caught in a loop, pause and call it out: “I’m ruminating right now.” Simply noticing the pattern creates a little distance between you and your thoughts.

Breathe and Ground

Your body is your anchor. Take three slow, deep breaths. Feel your feet on the floor. This signals safety to your nervous system and calms the mental storm.

Redirect With Intention

Ask Yourself: “Where would I rather place my focus right now?” Choose something that lifts or steadies you- a gratitude list, a supportive affirmation, or even a small action like taking a walk. The point is to shift from passive replaying to active choice.

Gentle Practices to Help You Reset

Journaling: Write the looping thought down, then reframe it into something more supportive.

Affirmations: Speak kindness to yourself- “I am allowed to move forward. I choose peace over replay.”

Movement: Shake off the stuck energy with a stretch, dance, or walk outside.

Connection: Call a trusted friend or spend time with someone who makes you feel safe and grounded.

Remember: Resetting is a Practice

You don’t have to get it “perfect.’

Negative thoughts will come- it’s part of being human. What matters is how quickly and kindly you guide yourself back. Each time you practice pausing, breathing, and redirecting, you strengthen your ability to reset.

Your mind isn’t the enemy. It just needs a gentle reminder that you are in charge of where your focus goes. And with every reset, you reclaim a little more peace.

You can’t always control the first thought, but you can choose the second. Each reset is a chance to realign with clarity, calm, and compassion.

Til next time Boo.

Want to go deeper? My subscribers receive exclusive journaling prompts with every theme to help turn insight into action.

Cultivating Positivity and Resilience in Challenging Times: How to Reset Your Mindset

Having trouble shaking those negative thoughts? This week was rough for me too.

Negativity is a powerful force. It creeps into our thoughts, colors our perceptions, and sometimes takes root, casting a shadow over even the brightest moments. We all experience periods when negative thinking becomes overwhelming—when setbacks, stress, or disappointments seem to pile up, making it difficult to see the good around us. But the human mind is remarkably adaptable. With intention, practice, and a bit of self-compassion, anyone can reset their mindset and reclaim their sense of hope and possibility.

This blog will walk you through practical strategies to break free from negativity, offering both immediate tools and long-term habits to nurture a more positive, resilient outlook.

Understanding the Power of Mindset

Our mindset is the lens through which we view the world and ourselves. When negativity takes hold, this lens distorts our reality, causing us to focus on what’s wrong rather than what’s possible. Recognizing that you have the power to shift this lens is the first step towards change.

It’s important to remember that resetting your mindset isn’t about ignoring difficulties or pretending everything is perfect. Rather, it’s about equipping yourself with tools to respond to life’s challenges with greater balance, clarity, and optimism.

Step 1: Awareness—Recognize Negative Thought Patterns

The journey to a more positive mindset begins with awareness. Often, negative thinking becomes habitual, running in the background of our minds. Start by tuning in:

  • Notice Your Self-Talk: Pay attention to the inner dialogue you have throughout the day. Are you criticizing yourself, expecting the worst, or focusing on failures?
  • Identify Triggers: Reflect on moments when negativity spikes. Is it in response to certain people, situations, or times of day?
  • Label Your Thoughts: When you detect negative thinking, gently label it. For example: “That’s a self-critical thought” or “That’s a catastrophic prediction.”

Awareness doesn’t mean judgment. Observe these patterns with curiosity, not blame.

Step 2: Pause and Breathe

When negativity feels overwhelming, pause. Take a few deep, intentional breaths. This simple act does more than calm your body—it creates a moment of space between you and your thoughts, offering a chance to respond rather than react.

  • Inhale slowly through your nose for a count of four.
  • Hold for four counts.
  • Exhale gently through your mouth for a count of four.

Repeat this cycle several times. Notice how your body relaxes and your mind quiets, even if just slightly.

Step 3: Challenge and Reframe Negative Thoughts

Negative thoughts often go unchallenged in our minds, gaining strength by repetition. To break their hold, question their accuracy:

  • Ask Yourself: “Is this thought absolutely true?”
  • Seek Evidence: What facts support or contradict this thought?
  • Consider Alternatives: What might you say to a friend in a similar situation?

Once you’ve examined your thoughts, try reframing them:

  • Instead of “I always mess up,” try “I’ve made mistakes, but I’m learning and improving.”
  • Swap “Nothing ever works out” for “There have been setbacks, but there have also been successes.”

Reframing isn’t about blind positivity; it’s about approaching challenges with honesty and hope.

Step 4: Practice Gratitude, Even in Small Doses

Gratitude is a powerful antidote to negativity. It shifts your attention from what’s lacking to what’s present and good, even if those things seem small:

  • Begin a daily gratitude journal. Write down three things you’re grateful for each day, no matter how minor.
  • Share your appreciation with others—thank someone, acknowledge a kind gesture, or savor a pleasant moment.

Over time, gratitude retrains your mind to seek the positive, creating a buffer against future negativity.

Step 5: Engage in Activities That Uplift

When negativity feels all-consuming, positive action can disrupt the cycle:

  • Move Your Body: Physical activity—walking, stretching, dancing—releases endorphins and lightens your mood.
  • Connect with Supportive People: Reach out to friends, family, or supportive communities. Sometimes, sharing your thoughts can provide perspective and relief.
  • Do Something Creative: Draw, write, play music, cook—engage in activities that immerse you in the present.
  • Spend Time in Nature: Even a short walk outdoors can restore calm and clarity.

Step 6: Set Boundaries With Negativity

You can’t always control what happens, but you can choose what you focus on and how much energy you give to negative influences. Set boundaries:

  • Limit exposure to negative news and social media.
  • Distance yourself from chronic complainers or toxic environments when possible.
  • Replace negative content with things that inspire or educate you.

Protecting your mental space is an act of self-respect.

Step 7: Cultivate Self-Compassion

We are often our harshest critics. When negativity strikes, offer yourself the same kindness you’d show to a good friend:

  • Speak to yourself gently, especially when you’re struggling.
  • Recognize that everyone experiences difficulty and negative thinking—it’s part of being human.
  • Forgive yourself for setbacks and celebrate small victories.

Self-compassion doesn’t eliminate challenges, but it makes them easier to face.

Step 8: Create a Mindset Reset Routine

Consistency is key to lasting change. Create daily rituals that reinforce a positive mindset:

  • Meditate or practice mindfulness, even for five minutes each day.
  • Read or listen to inspirational material.
  • Visualize positive outcomes or repeat affirmations that resonate with you.

Over time, these practices lay the foundation for resilience and optimism.

Step 9: Seek Professional Support When Needed

Sometimes, negativity stems from deeper emotional struggles such as anxiety, depression, or trauma. If you find it difficult to manage on your own, reach out to a mental health professional. Therapy or counseling provides tailored tools and support to help you reset your mindset and heal.

Remember

Negativity is a natural part of life, but it doesn’t have to define you. By practicing awareness, challenging your thoughts, nurturing yourself with gratitude and kindness, and building daily habits that uplift, you can reset your mindset—even in the darkest moments. Remember: every step you take toward positivity, no matter how small, is an act of courage and hope. Over time, these efforts can transform not only your thoughts, but your life.

Your mind is a garden—tend it with care, and watch resilience and optimism blossom, even after the storms.

Til next time Boo!