As a mental health professional with years of experience in cognitive behavioral therapy (CBT) and mindfulness practices, I have helped numerous individuals overcome negative thought patterns. It's important to remember that negative thoughts are a natural part of the human experience, but they can be managed effectively. Here are seven evidence-based strategies to help you clear your mind of negative thinking:


1. Change your body language: Non-verbal cues can significantly influence our mood and thoughts. When you're feeling down, try to adopt a more confident posture. Stand tall, smile, and open your body language. This can trick your brain into feeling more positive.


2. Talk it out: Sharing your thoughts with a trusted friend or family member can be incredibly therapeutic. Sometimes, just verbalizing your worries can help you see them from a different perspective and realize they might not be as significant as they initially seemed.


3. Spend one minute calming your mind: Mindfulness meditation is a powerful tool for managing negative thoughts. Set aside a minute to focus on your breath. This can help you create a mental buffer between you and your thoughts, allowing you to respond to them more effectively.


4. Change the tone of your thoughts: When you catch yourself having a negative thought, try to rephrase it in a more positive or neutral way. For example, instead of thinking, "I always mess up," say, "I made a mistake, but I can learn from it."


5. Be creative: Engaging in creative activities can help distract you from negative thoughts. Painting, writing, playing an instrument, or any form of art can be a healthy outlet for your emotions.


6. Take a walk: Physical activity is a great way to reduce stress and improve your mood. Going for a walk in nature can be particularly beneficial as it allows you to connect with the environment and clear your mind.

7. **Start listing out what you're grateful for**: Gratitude can shift your focus from what's going wrong to what's going right in your life. Make it a habit to list three things you're grateful for each day.

Remember, it's normal to have negative thoughts from time to time. The key is not to let them control you. By practicing these strategies, you can develop a healthier relationship with your thoughts and improve your overall mental well-being.

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Here are seven ways to clear your mind of negative thinking.Change your body language. Take a moment to observe your body language. ... Talk it out. ... Spend one minute calming your mind of all thought. ... Change the tone of your thoughts. ... Be creative. ... Take a walk. ... Start listing out what you're grateful for.read more >>