A psychologist explains why negativity dominates your daily thoughts, and what to do about it

Negative manifestations act as a warning for the larger ones to come unless you take positive action to stop the process, rather than reverting to past patterns that undermine optimism. You have the ability to observe a negative thought objectively, without judgment, and then choose to release and strategically replace it—with thoughts of gratitude, visualizations of prior success or joyful moments, reciting affirmations that resonate, and other such mindfulness activities that can stop a negative-manifestation episode in its tracks.

Negative thoughts and chronic pessimism can stem from many triggers far beyond stressors we’re living in the moment, including self-destructive patterns and even unresolved childhood experiences and traumas that evolve to inform perceptions and impede personal growth.

• Surround yourself with people who enhance, support, and inspire you, lifting you up and helping you see the good among the challenges in life.
• This includes minimizing sources of stress by setting healthy boundaries around exposure to critical, combative, and negative people—as well as the endless news cycles.
• Other ways to get out of the negative spiral: Actively and concertedly letting go of negative self-perceptions, limiting beliefs, thoughts of being not good enough, and conditions you place on yourself in order to be happy.