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4 Game-Changing Questions to Stop Negative Thoughts in Their Tracks

Writer's picture: Jason StonehouseJason Stonehouse

Negative thoughts can feel like they have their own gravitational pull, dragging you into a spiral that’s hard to escape. But what if you could hit pause and question those thoughts? Here are four powerful questions to ask yourself that can turn those mental loops into actionable insights:



  1. What’s the story I’m telling myself?

    Our brains are natural storytellers, but not all stories are accurate. Ask yourself: Am I filling in the gaps with assumptions or fears? Distinguishing between facts and interpretations can help you rewrite the narrative in a healthier way.


  2. Would I say this to a friend?

    When we talk to ourselves, we can be far harsher than we’d ever dream of being to someone else. Flip the script: If your best friend came to you with this thought, how would you respond? This perspective shift can soften self-criticism and build self-compassion.


  3. What’s within my control right now?

    Negative thoughts often thrive in areas outside of our control—like the past, the future, or other people’s opinions. Focusing on what you can control can anchor you in the present and empower your next steps.


  4. What’s one small action I can take?

    Action is the antidote to overwhelm. Whether it’s taking a deep breath, making a to-do list, or reaching out to someone for support, even small steps can disrupt the cycle of negativity and get you moving forward.


Tying It All Together


Negative thoughts don’t have to dictate your day—or your life. By asking yourself these four questions, you shift from being a passive observer of your thoughts to an active participant in shaping them. This whole-person approach doesn’t just address the symptoms of negative thinking—it helps you reconnect with your values, your goals, and your capacity to grow. Because while your thoughts may seem loud and convincing, they’re just one part of your story, not the whole plot.

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