There was a time in my life when negative thoughts completely took over my mindset. I was spiraling into a very dark place. When I look back on that period now, I often pause and ask myself: How did I get there? What was happening in my life at the time—at home, at work, and in my relationships?
I sometimes wonder what I could have done differently. But with time and reflection, I’ve come to understand something important: I was doing the best I could with the tools I had at the time.
Then I remember the defining moment in my life—the moment I discovered my calling and stepped into the work I was meant to do. Thinking about that moment immediately brings me a sense of peace and genuine happiness.
Life will always challenge us to grow. Struggles are part of the human experience. In fact, struggles often repeat themselves until we learn from them. Rather than resisting them, we can begin to see them as opportunities for growth—and perhaps even part of God’s greater plan for our lives.
Becoming Aware of Your Thoughts
Researchers estimate that we have over 70,000 thoughts per day, and many of them tend to be negative or repetitive. Often, we replay the same thoughts over and over again like a broken record. But here’s an important truth: your thoughts are not your enemy. Thoughts are simply mental events tied to emotions. And emotions, while real and powerful, do not define who you are. One of the most powerful practices you can adopt is awareness.
When a negative thought appears, pause and take note of it.
Ask yourself:
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What was I doing when this thought came up?
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Where was I?
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Who was around me?
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What was I feeling at that moment?
Writing these observations in a journal can be incredibly helpful. After a few weeks, review your entries and look for patterns. Awareness is often the first step toward meaningful change.
Practicing Positive Affirmations
Once you become aware of negative thoughts, you can begin to reframe them. This means replacing the negative thought with a truthful and supportive statement.
For example:
Instead of saying:
“I hate my body.”
Try saying:
“My body is a gift. I will care for it and treat it with respect.”
or
“I am wonderfully made.”
Instead of:
“I can’t do this.”
Say:
“This is hard, but I am strong enough to face it. I have overcome challenges before.”
And when life feels overwhelming, remind yourself:
“I am learning to handle new challenges with grace.”
Positive affirmations are not about ignoring reality—they are about choosing thoughts that support growth instead of defeat.
Practicing Self-Compassion
In my nutrition practice, I see this pattern often.
Someone commits to eating well or exercising consistently. They do great for three or four weeks. Then one stressful day comes along, they eat a few cookies, and suddenly they feel like they have failed.
The next thought becomes: “I’ve already messed up, so what’s the point?”
This is the all-or-nothing mindset, and it can derail even the most motivated person.
Instead, practice forgiveness.
Tell yourself:
“I’m human. Today was a tough day. But one moment does not erase my progress.”
Food doesn’t control you. Your emotions don’t define you. And one imperfect day does not determine your future.
Rewiring Your Mind Takes Practice
Changing the way we think does not happen overnight. It requires patience, awareness, and daily practice.
But it is possible.
The more you practice positive affirmations, self-reflection, and self-compassion, the easier it becomes to recognize negative thoughts without letting them take control.
Over time, those thoughts become quieter, less powerful, and easier to manage.
And in their place, you begin to build something stronger:
a mindset grounded in faith, resilience, and hope.
Because the future God has planned for you is far greater than you can imagine—filled with purpose, promise, and possibility.
Here’s to you and making 2025 a year of transformation.
Maria Karalis, RDN