Many of us feel negative at times and it’s easy to let negative energy get you bogged down. When it does, it can affect all areas of your life. They come disguised as real problems, creeping in quietly when we’re not paying attention. If we are not aware that our mind is the big trickster that forever conjures up negative thoughts, then we buy every destructive thought that comes to our mind. The following techniques will give you ways of dealing with negative thoughts.

1. Write Down Your Negative Thoughts

If you have negative thoughts, writing them down and throwing them out might sound silly, but it can make a huge difference. “Most of us just allow that to happen and take the if for the truth without bothering to believe that we have the power to change it,” researcher says. “Write it down when you hear the negative voice. This way you can document the events and get a clearer understanding of what you are saying to yourself and how you feel as a result. And getting rid of those thoughts is so satisfying. There’s something about taking a complicated thought out of your head and putting it onto paper (or screen) that takes a little weight off your shoulders.

2. Change the tone of your thoughts

Sometimes negative thinking is the result of a bad perspective. Take a look at your take on the things going on around you. For example, instead of thinking, “I am going through a difficult time and I have problems,” think “I am facing challenges, but I am working to find solutions.” You’re basically saying the same thing, except the second way has a more positive twist. But sometimes that little change in tone can make a huge difference in your thought patterns.

3. Take a walk

Walking meditation has a remarkable way of turning your habitual negative thought processes into constructive and creative thinking. In the beginning of your walk, take a few moments to notice the subtle aspects of your surroundings. Savor the sights, sounds, and smells all around you. View the world at large without placing judgment on it. Keep an open mind. As you continue your walk, practice using what you see, hear and smell to help draw your focus away from your thoughts. Imagine your thoughts are emitting only faint and muffled background noises, much like hearing the sound of traffic coming and going along a nearby street. Be sure and let go of the need to bounce around from thought to thought. Trust that when you detach from your thoughts, your mind will do all it can to sift through and release old habitual thought patters. Negative thinking isn’t a natural function of the mind because positive thinking is what your mind is innately built to do.

4. Power of forgiveness

One can imagine that not forgiving someone is a form of punishment for that person; a way of making them pay for what they did to us. We may feel that withholding our forgiveness is a way to validate our own hurt and maintain our sense of rightness. We have been wronged and we have to make the other person pay for what they did. But the truth is, forgiveness is a gift for yourself first and foremost because it allows you to let go and move on. Forgiveness is a necessary part of releasing negative emotions such as bitterness, resentment, and anger. When we truly forgive someone, we also heal ourselves and can begin to shift our mindset to become more optimistic and compassionate. This does not mean that you ignore that a mistake was made or that you forget or tolerate what happened. But by letting go, you keep those negative feelings from eating away at you.

5. Use Affirmations on the Negative

Affirmations are extremely effective, especially on reoccurring negatives, the ones that have haunted you for years. When your mind has a negative thought such as “I’m never going to move on with my life,” counterbalance it with two minutes of affirmations that say exactly the opposite, “I’m going to have huge success in my life. I will be extremely successful in my life. I will be extremely successful in my life. “Repeat this affirmation to yourself over and over for the full two minutes. And if the negative comes back, hit it again with two more minutes. If you respond with two minutes of affirmations every time the negative thought comes to you, I guarantee you that very quickly, often within a few days, this negative will stop haunting you.

These are five ways of dealing with negative thinking. Use whichever ones you find beneficial, use them in combination with one another, but most importantly, use them. You no longer need to be overpowered by negatives. You no longer have to let negative thoughts bring you down. From this point on you possess the tools and techniques to eliminate negatives. Congratulations. Now go out and use them.