How to Stop Negative Thoughts

Episode Summary: Learn the Cope Well 4-step process to overcome negative thinking, plus practical techniques for nighttime worry spirals.Key Takeaways:The 4-Step Process:* Notice without judgment - Observe your negative thoughts without criticizing yourself for having them. You’re not your thoughts; you’re the observer.* Reframe with dialectics - Hold two truths at once. Instead of black-and-white thinking, practice “yes, AND” to see the fuller picture.* Practice self-compassion - Negative thoughts are normal and human. Treat yourself like you’d treat a struggling friend.* Choose a helpful thought - Intentionally redirect to thoughts that serve you. Take back control of where your mind goes.Nighttime Worry Spiral Techniques:* Alphabet Game (pick a category, name items A-Z)* Body Scan with Breath (tense and release muscle groups)* Worry Appointment (schedule thinking about it for tomorrow)* Distractions (listen to a sleep story or yoga nidra)Quote: You’re not trying to eliminate negative thoughts—you’re learning to change your relationship with them. Every time you practice, you’re rewiring your brain.Here’s the YouTube Short: How to Shift Negative Thoughts https://youtube.com/shorts/lUXh1ad4mfs This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit ashleydeluccia.substack.com/subscribe