Some days, negative thoughts seem to arrive one after another. A worry about work, a replay of an awkward conversation, a harsh judgement about yourself. It’s a very human experience, and it doesn’t mean there’s anything wrong with you.

You can’t stop thoughts from arriving, but you can change how you relate to them. Here are seven gentle ways to clear some space.

1. Notice the loop

When you catch yourself going over the same thought again and again, simply notice it. I’m in a loop. Noticing, without judging yourself, is often enough to loosen its grip a little.

2. Name what’s actually here

Ask, What am I feeling right now? Naming the feeling, whether it’s worry, sadness or frustration, can make it feel more manageable.

3. Spend time with uplifting people

Conversations that focus only on complaints can deepen negative thinking. Spend time with people who can also share good news, laughter and hope.

4. Go for a walk

Moving your body and changing your surroundings can interrupt a negative spiral. Walk until the thoughts have to share the pavement with trees, sky and passers-by.

5. Name three good things

Write down three specific good things from your day. They can be small: a kind message, a good cup of coffee, a moment of sunshine. This helps your mind notice what’s going well.

6. Find something to smile about

Humour can lighten a heavy mind. Watch something funny, share a joke with a friend or notice the small absurdities of everyday life.

7. Sit quietly or pray

A few minutes of quiet, prayer or meditation can give your mind a rest. Focus on your breath or a comforting phrase, and gently return when your thoughts wander.

Be patient with yourself

Negative thoughts will still come. That’s part of being human. Each time you notice and choose one of these practices, you’re building a kinder relationship with your mind.

How little is enough

Choose one practice to try this week. A walk, three good things or a minute of quiet. Notice how it feels.

If negative thoughts have been heavy for a long time, please reach out to someone you trust. You don’t have to carry it alone.

For more, read 8 easy ways to stop negative internal dialogue.

If you’d like to keep going with this, you’ll find a few gentle guides on the Guides page.