Turn negative thoughts into positive actions

Start a journal. Record negative or positive thoughts in a journal - where they happened and why. This will help you to identify triggers and turn negative thoughts around next time.

Ask yourself, "What would I say to a friend?" We tend to be kinder to others than ourselves. Turn negative thoughts into true thoughts by imagining what you would say to a friend in the same position.

Say "Stop!" out loud. When negative thoughts appear say "Stop!" to yourself to prevent them growing out of control.

Change negativity to neutrality. It's a lot easier to turn down negativity than switch it off. Ask whether your thought is helping you, and change your language to be gentler to yourself.

Compile a file of positive praise. Pull together positive emails and comments from friends and clients to look at when you're feeling insecure. They'll help you bounce back in no time!

Just breathe. Use breathing techniques to get yourself into a calmer state, where you can be more rational.

Talk to someone supportive - a therapist, close friend or colleague, for example.They can identify the positives, and put any negative thoughts into perspective.

Follow a healthy lifestyle. Exercise boosts your mood and reduces stress. And getting more oxygen to the brain improves concentration and memory. Exercise can also lower blood pressure and release chemicals in the brain that make you feel happier and more relaxed.

Identify areas to change. Which areas of your life do you most often think about negatively? Perhaps it’s work, a relationship, or your downtime. Start by focusing on one small area and on how you can approach that in a more positive way.

Surround yourself with positive people. Negative people bring you down, make you doubt your abilities, and make it harder to be positive. Spend time with supportive people who you can depend on to give grounded advice and feedback.

Practice self-compassion. Replacing disapproval and self-judgment with self-compassion allows you to accept in a gentle way that you are flawed, strengthening your mental wellness.

Practice positive self-talk out loud. Use your name, not “I.” Creating emotional distance in our self-talk can help to calm us down, see things more clearly, and think more rationally.