This blog has been updated from the version that was originally published in 2021.

Sarah Ash, Health and Social Care Subject Advisor

Everyone can have the odd negative thought from time to time. But although many people can see something positive in every day, some of us can’t break out of the pattern of continuous negative thinking. So what is it that’s stopping some of us from embracing positivity? 

In this blog I’ll look at how we can recognise unhelpful thinking patterns and share some techniques to help change habits.

Negative thoughts

According to psychologists we are hard-wired to focus on negative thoughts. This is referred to as ‘negativity bias’ – we recognise and respond to negative events more easily than positive events. This can mean we pay more attention to bad experiences than good ones, and even make decisions based on negative thinking.

A bit like the Thrive concept of growth mindset and fixed mindset, we can fix on and develop a regular pattern of negative thinking. But how can we break out of this pattern?

Techniques to break the negative thinking habit

One way is through therapy, in particular Cognitive Behavioural Therapy (CBT). CBT looks at how our thoughts, feelings and behaviours affect everyday life. A therapist helps people notice their thinking patterns so that they learn to recognise and challenge them. 

However, CBT might not be accessible for everyone. If therapy is not an option, there are other forms of support you can try. 

Many mental health organisations have free, helpful resources online. For example, Rethink Mental Illness has resources to help you understand your thoughts and feelings. Their website includes practical information and a free advice service, and there’s also a webchat on their website where you can talk to someone directly. 

The NHS website Better Health: Every mind matters says that “recognising negative thoughts is a crucial step in removing them”. It explains the cycle of unhelpful thoughts and offers steps and strategies to help you reframe them. 

In his 2016 article, Solving a problem that has not been named, for the personal growth website Medium, Joe Brewer says: 

“The human mind needs clear concepts to make sense of the world. When a chronic problem has not been properly named, we are unable to think clearly about it and figure out how to solve it.” 

This means that noticing a negative thoughts, admitting it and naming it can be an important first step. Because if we don’t face up to it we can’t change it.  

This is not easy, but it is important. Recognising and naming our thoughts and problems is a starting point. It helps us make sense of what is happening if we give things a name. While this can feel uncomfortable, it helps us understand what is really going on. 

Once we’ve given the unhelpful thought a name we can begin to challenge those thoughts and start to break the cycle. One way we can do this by being in the present.

What you can do to help

Noticing our thoughts and feelings and the world around us can help us gain a better perspective. This is known as being more mindful. The NHS website has a helpful video that gives some excellent practical suggestions as well as other tips on reframing your thoughts. One method is to keep a thought diary. This can help you to identify if there is a pattern to your thinking such as times of day or events that trigger the negative thought process.

The NHS mental health ‘reframe thoughts’ video summarises this by using the phrase ‘catch it, check it, change it’.

Once we have identified the problem and recognised a pattern, we can begin to understand our negative thoughts and how they are affecting our daily lives, at work and at home. This is a small step but a significant change. As is often the case with mental health issues, it’s the little things that matter. 

So you could set yourself a challenge – name that negative thought and identify the pattern. Awareness alone is a positive change worth making and can have a big impact on our everyday existence. 

The Mental Health Foundation website has a wide range of activities, advice and resources to help you with your mental health. It’s well worth exploring what’s available and finding what works for you.

Final thoughts

If you do find yourself struggling to cope, remember that the organisations mentioned in the blog are there to help. You might find the following helpful too:

• Samaritans
• Mind

Stay connected

If you have any questions about Cambridge OCR or our qualifications, you can email us at support@ocr.org.uk or call 01223 553998. You can also sign up for subject emails for the latest news and updates about your subject area.

About the author

Before joining Cambridge OCR in 2018, Sarah was a teacher and Subject Lead of Health and Social Care and worked in secondary schools and sixth forms in Norfolk, Suffolk and Essex. She was a sixth form tutor and moderated on a previous Level 3 HSC qualification. She has also worked as a teacher in a social care setting for young people aged 16-18 transitioning from living in care to becoming independent. At OCR Sarah has been involved in the redevelopment of Cambridge Nationals in Health and Social Care and Child Development, and the development of the Cambridge Advanced National (AAQ) in Health and Social Care.