How to stop negative thoughts in their tracks
Life can often feel like a relentless rollercoaster of deadlines, responsibilities, and unexpected challenges. It’s no wonder many of us sometimes feel anxious and overwhelmed.
Negative thoughts often contribute to that anxiety and stress, and most of us have had them at some stage. But it’s important to realise that we can stop these negative thoughts in their tracks, that we can take control and dictate our own thought patterns.
Derived from cognitive behavioural therapy, the 5 R’s provide a structured approach to cultivating mindfulness in daily life.
The approach involves becoming aware of negative thoughts (recognise), consciously stopping them (refuse), calming your mind and body (relax), finding a more positive or realistic alternative perspective (reframe), and then returning to your previous activity (resume).
Each “R” represents a crucial step in the process of awareness and response:
Recognise: Simply acknowledge that you are having a negative thought (without judgment and without trying to suppress it). See it as a thought, and not as a fact.
Refuse: Actively refuse to engage with the negative thought. You can visualise a "STOP" road sign or say "stop" to yourself (or out loud) to interrupt the thought.
Relax: Take a moment to calm your mind. There are a few different techniques you can try, including:
repeating a mantra (such as “I am enough” or “I choose peace over worry”)
box breathing (breath in through the nose for a count of five, hold the breath for a count of five, breathe out through the mouth for a count of five, hold your breath for a count of five. Repeat five times)
physiological sigh (take two take quick inhales through the nose, with the first one slightly longer than the second, then a long, slow exhale through the mouth. Repeat five times).
the alphabet game (naming mammals from A-Z)
the 54321 exercise (naming 5 things you see nearby, 4 things you hear, 3 things you can touch, 2 things you're able to smell, and 1 thing you can taste).
Reframe: Reconsider the original thought's accuracy and reframe it into a more realistic or positive challenge. It’s not about denying reality but rather exploring alternative ways of seeing a situation. For example, change instead of “I can’t handle this,” try “This is challenging, but I can break this down into manageable steps.”
Resume: Return to your activity or day with a newly reframed perspective and focus on the task at hand.
These steps can provide a practical approach to managing anxiety and fostering emotional resilience, empowering you to shift from simply reacting to actively responding.