How to Remove Negative Thoughts from the Mind Permanently (Backed by Expert Practices)

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We all have negative thoughts from time to time — doubts, self-criticism, worries about the future. Sometimes they pass quickly. Other times, they hang around and play on repeat, making it hard to focus, connect, or feel at peace. 

The truth is, our brains are naturally wired to notice problems more than positives. It’s called the negativity bias, and it helped our ancestors survive. But today, it can keep us stuck in patterns of worry, self-judgment, and regret — even when things are going okay.

Here’s the good news: You are not stuck with your mind the way it is. You can change how it works — gently, over time, and in ways that last. As Dr. Rick Hanson often says, the mind is like a garden. If you keep watering the weeds, they’ll grow. But if you start planting flowers — even a few at a time — your whole inner world can begin to shift.

If you’ve been wondering how to remove negative thoughts from your mind permanently, this guide is for you. Let’s explore how real, lasting change is possible — starting from the inside out.

Why Negative Thoughts Stick

If you’ve ever felt like your mind clings to bad moments more than good ones, there’s a reason for that. It’s not because you’re broken — it’s because your brain is built that way.

Neuroscientists call it the negativity bias. As Rick Hanson puts it, “Your brain is like Velcro for the bad, and Teflon for the good.” From an evolutionary standpoint, it made sense: our ancestors survived by remembering what went wrong — the rustle in the bushes, the time they got burned, the face of someone untrustworthy. Better safe than sorry.

But while that wiring helped in dangerous environments, it doesn’t serve us so well today. Now, instead of scanning for tigers in the grass, our brains scan for social slights, mistakes, and regrets. We dwell on criticism, ruminate on the past, and brace ourselves for what might go wrong.

On top of that, early life experiences can leave behind what Rick calls “negative mental programs.” Maybe you were told you weren’t good enough, or felt unsafe, or had to be perfect to be loved. Those old messages can become background noise in your mind — shaping how you see yourself and the world.

But here’s the hopeful part: this isn’t permanent. Just like a garden overrun with weeds, your mind can be gently tended and reshaped. You can interrupt these patterns. You can plant new seeds — of calm, worth, confidence, and peace.

With practice and awareness, you can start to change the structure of your brain from the inside out. And over time, what once felt like automatic negativity can give way to something steadier, kinder, and more true.

Let’s look at how.

How to Remove Negative Thoughts from the Mind Permanently: Step-by-Step Guide

Negative thoughts don’t make you broken — they make you human. But when they show up too often or stick around too long, they can weigh you down. The good news? You can train your brain to relate to them differently. Below are practices rooted in both brain science and everyday wisdom to help you gently but steadily let go of negative thoughts, for good.

Step 1: Name the Thought—Gently and Clearly

One of the simplest and most powerful things you can do is name what’s happening. When you catch yourself in a wave of negativity, pause and label it: “This is a negative thought.” Or more specifically, “This is self-criticism” or “This is fear.”

Example:

You’re reviewing something you wrote and think, “This is terrible. I’m not good at this.” Instead of believing that thought, say gently, “Oh—that’s a negative thought about my work.”

How to do it:

Take one breath. Then label what’s happening. You don’t need to push it away or fix it — just acknowledge it.

Why it works:

Rick Hanson puts it like this: “Name it to tame it.” When you label a thought, you create a tiny space between you and the thought. That space is the beginning of freedom.

 Step 2: Use Mindfulness to Step Out of the Spiral

Mindfulness isn’t about clearing your mind. It’s about seeing what’s there — without being swept away. When a negative thought arises, instead of arguing with it, just notice it. Come back to your breath or body.

Example:

You’re caught in a loop of “What if I fail?” You feel your heart speed up. Instead of trying to think your way out, you pause. You take three slow breaths and feel your feet on the floor.

How to do it:

Anchor yourself in the present: breath, sound, sensation. Let the thought pass through like a cloud in the sky. You can say, “This is a thought, not a fact.”

Why it works:

Mindfulness shifts activity from the stress centers of the brain to the calming ones. It’s like stepping out of a noisy room and into fresh air. Over time, it helps rewire how your mind reacts to challenges.

 Step 3: Journal It — Let the Thought Speak, Then Move On

Writing down negative thoughts gets them out of your head and onto the page — where they often lose power. It also helps you track patterns and respond with more clarity.

Example:

You feel a wave of anxiety and write, “I’m afraid no one respects me.” Then you ask yourself: Is that true? What might be more accurate?

How to do it:

Take 5–10 minutes. Write the thought as it is, without censoring. Then write a gentle reply: “Even if I feel this way, it doesn’t mean it’s true.”

Why it works:

Journaling helps you shift from emotional reactivity to thoughtful reflection. It activates parts of the brain responsible for insight and self-regulation. Plus, the act of writing slows you down enough to respond rather than react.

Step 4: Ground Yourself in the Body

Negative thoughts can disconnect you from the present. Grounding practices bring you back into your body — where safety and clarity live.

Example:

You’re overwhelmed by thoughts like “I’ll never be good enough.” Your mind is racing. You pause and press your palms together, firmly. You feel the contact, the warmth, the pressure.

How to do it:

Try one of these grounding moves:

• Press your feet firmly into the floor.

   

• Hold something cool or textured in your hand.

   

• Do a “body scan,” noticing sensations from head to toe.

   

Why it works:

Rick often says, “The body is always in the present.” While your thoughts can time travel, your body anchors you to now. Grounding interrupts spirals and helps you feel more stable, more real.

 Step 5: Take In the Good — So the Brain Rewires

The brain is like Velcro for bad experiences and Teflon for good ones. That’s why you need to slow down and really absorb positive moments — even small ones. This helps “install” new patterns in the brain.

Example:

You finish a task and feel a flicker of satisfaction. Instead of moving on, you pause and let yourself feel the good: “I did that. That was enough.”

How to do it:

Let the good feeling last for a breath or two longer. Feel it in your body. Say to yourself: “This matters.”

Why it works:

According to Rick, this is the missing second step of emotional growth: from state to trait. You’re not just having a nice moment — you’re helping that moment become part of who you are.

Frequently Asked Questions: Removing Negative Thoughts

1. Can you really remove negative thoughts from your mind permanently?

While you might not erase every negative thought forever (the brain is wired to notice problems), you can absolutely change your relationship with them. Over time — using tools like mindfulness, journaling, and taking in the good — negative thoughts show up less often, feel less intense, and pass more quickly. That’s what it means to permanently change how they affect you.

2. What’s the fastest way to get rid of bad thoughts?

There’s no instant fix, but grounding yourself in the present is often the fastest relief. Try this: pause, take three deep breaths, and notice one thing you see, hear, and feel. Naming the thought (“this is a negative thought”) also helps you step back from it without getting stuck.

3. Why do negative thoughts keep coming back?

Your brain has a “negativity bias” — it evolved to pay more attention to potential threats than to good news. That’s why bad thoughts can stick around. But the good news is: you can train your mind to shift focus over time. That’s how to remove negativity from the mind — not by force, but by practice.

4. How does journaling help with negative thoughts?

Journaling helps you turn vague, stressful thoughts into clear words. That alone can bring relief. When you write, you create space between yourself and the thought — which helps you see it more clearly and respond with wisdom instead of worry.

5. What’s the difference between managing and removing negative thoughts?

Managing means handling them well in the moment. Removing, in this case, means reshaping your patterns over time — so the same thought either shows up less, hits less hard, or doesn’t show up at all. Both are important. The more you manage them skillfully, the more they fade.

6. Can positive affirmations really help?

Yes — but only if they feel real to you. Instead of repeating something that doesn’t feel true, try starting with small, believable shifts. For example, instead of “I love myself,” try “I’m learning to be kinder to myself.” That opens the door to lasting change.

7. When should I get help for negative thoughts?

If negative thinking makes daily life harder — affecting your sleep, relationships, or ability to enjoy things — it’s a good idea to speak with a therapist or counselor. Sometimes, the most powerful step in learning how to get rid of negative thoughts is asking for support.

Stephanie Veillon is a creative director and instructional designer with over 15 years of experience supporting clients in the mindfulness, personal growth, well-being, learning, and psychology fields. She leverages technology, design, marketing, and best online practices to tell client stories and enhance student experience.