Certainly, I can help you with some ways to reframe negative thoughts.  Before I begin, please note:
> If you or someone you know is having overwhelming negative thoughts or suicidal ideation, or you or someone you know is in crisis, get immediate help.  In the United States:
> - Call 911
> - Call the National Suicide Prevention Lifeline: 1-800-273-TALK (8255) for English or 1-888-628-9454 for Spanish
> - Call or text the Disaster Distress Helpline at 1-800-985-5990 (press 2 for Spanish).
> 
> If you are elsewhere, just ask me and I can provide information your region.

The process of reframing negative thoughts takes time. But with practice, you can develop a more positive outlook on challenging situations in your life.

#### Step 1: Identify Your Negative Thinking
When negative thinking persists, you may not be aware of it. So reframing negative thoughts starts with learning how to recognize them.

There are several types of negative thinking, including:

- Filtering: Focusing exclusively on the negative parts of a situation and disregarding the positive.
- Personalizing: Seeing yourself as the sole cause of negative events.
- Catastrophizing: Automatically anticipating the worst outcome.
- Polarizing: Viewing circumstances as good or bad with no middle ground.

Keep these forms of negative thinking in mind as you go about your day. When you have a negative thought, consider how it fits in these categories.

Becoming more aware of negative thinking will help you start to reframe your thoughts.

#### Step 2: Determine the Thoughts to Reframe
The next step in reframing negative thoughts is to decide which negative thoughts you want to change. 

Think about the area of your life that attracts the most negative thinking. Is it your job? A relationship?

Focus on reframing negative thoughts one area at a time. This approach can make your shift to positive thinking more comfortable and effective.

#### Step 3: Reframe Your Thoughts
There are many techniques for reframing negative thoughts into positive thinking.

Two of the most effective are positive reframing and examining the evidence. These can help shift your interpretation of a negative situation and your feelings about it.

##### Positive Reframing
Positive reframing means finding the upside in a difficult situation. Think about a challenging time in your life, and then ask yourself about a benefit or lesson learned from the experience.

For example, imagine that you miss a deadline at work. Instead of dwelling on negative thoughts about yourself, you find the upside of the situation.

Perhaps the miss allows you to speak with your manager about your workload. Or maybe you use the situation to clarify with your manager about how to communicate your progress.

By finding the benefits of this challenging scenario, you can use it as a learning opportunity rather than a reason to question your self-worth.

##### Examining the Evidence
Examining the evidence is another way to reframe your thoughts into positive thinking. This technique involves analyzing “the evidence for your interpretation of a situation.”

Consider a possible scenario that you think negatively about. Now ask yourself these questions:

- How likely is it that the negative scenario will happen?
- How often has the negative scenario occurred in the past?
- What is the worst possible outcome of the negative scenario?
- How likely is the worst possible outcome likely to happen? Can you handle it if it does?

Your answers to these questions can help you face challenges with more balanced thinking.

Like any skill, reframing negative thoughts takes practice. When you notice a negative thought, use these strategies to reframe it and make positive thinking a habit.

I hope that helps.  Did I answer your question?
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