Negative thoughts have a sneaky way of showing up when you least expect them. They creep in before a big meeting, when you’re waiting for client feedback, or even late at night when you’re supposed to be resting. For me, as a freelancer, they used to hit hardest when projects slowed down. I’d catch myself spiraling into “What if I never land another client?” or “Maybe I’m just not good enough.” Sound familiar? That cycle of doubt doesn’t just drain your energy — it holds you back from the opportunities in front of you.
If you’ve ever wondered how to get rid of negative thoughts from running your day, you’re not alone. The good news is, with a few small shifts, you can start to break the cycle. Here are five practical strategies I’ve used (and still use!) to quiet those mental loops and move forward with more confidence.
1. Catch the Thought Before It Grows
Most people let negative thoughts grow unchecked, like weeds in a garden. The first step in learning how to get rid of negative thoughts is awareness. The next time you notice yourself thinking, “I’m not good enough,” pause for a second and simply acknowledge it. Write it down, or even say to yourself, “That’s just a thought — not a fact.”
When I first started freelancing, I’d often freeze before sending proposals because my brain whispered, “They won’t hire you.” The moment I began writing those fears in a notebook instead of keeping them bottled up, they lost some of their power.
2. Replace Criticism with Curiosity
Once you’ve noticed the thought, don’t try to fight it head-on. That usually makes it louder. Instead, get curious: Why am I feeling this way? What’s the trigger? Often, negative thoughts come from fear, past mistakes, or even plain exhaustion.
For example, after one client gave me tough feedback, I caught myself thinking, “I’ll probably mess up the next project too.” Instead of believing it, I asked, “What can I learn from this feedback?” That small mindset shift turned criticism into growth — and it’s one of the most effective ways to stop negative thoughts before they spiral.
3. Use the 5-Minute Rule for Mental Reset
Sometimes, overthinking feels endless. A trick I use is the 5-minute reset: give yourself just five minutes to do something that interrupts the thought loop. Go for a walk, stretch, drink water, or even reorganize your desk. The action doesn’t have to be big — it just needs to break the cycle.
When I catch myself stuck in negative self-talk about freelancing — like worrying about income gaps — I’ll set a timer and work on any small task. Even answering one email shifts my focus and proves to my brain that I’m moving forward. This method works surprisingly well for stopping negative thoughts in their tracks.
4. Create a “Thought Bank” of Positives
One of the hardest parts of battling negativity is that your brain tends to forget the good moments quickly. That’s why I keep what I call a “thought bank.” It’s just a simple document where I save positive client feedback, successful project screenshots, and kind words from people I’ve worked with.
On rough days when negative thoughts take over, I open that file and remind myself of what’s actually true. This is especially powerful for freelancers and creatives who deal with rejection or silence — because the brain loves to exaggerate the negatives and erase the wins.
5. Do One Small Thing Differently Every Day
A big part of learning how to get rid of negative thoughts is proving to yourself that you can adapt. Routine can make your brain stuck in the same thought patterns, so intentionally doing something different — even something small — shakes up that loop.
For me, this meant changing where I worked. Instead of staying in my home office all day, I’d go to a café once a week. That tiny change gave me fresh energy and new ideas. You don’t need something huge: take a different route when walking, try a new hobby, or even cook a new meal. The point is to remind your brain that life isn’t static — and neither are you.
Final Thoughts
If you’ve been struggling with negative thoughts, remember: it’s a process, not an overnight switch. Negative self-talk may still pop up, but with these strategies, you’ll be better equipped to handle it without getting stuck.
As a freelancer, I’ve learned that negative thoughts aren’t proof of failure — they’re signals. They show me when I’m tired, scared, or pushing myself too hard. Instead of letting them control me, I’ve learned to see them as a nudge to pause, reset, and move forward differently. And you can too.