Silence the Noise: 4 Quick-Access Tools for Negative Thoughts

Have you ever felt a surge of excitement about an opportunity, only to have sudden self-doubt creep in right before you raise your hand? You tell yourself to wait, to think it over, and before you know it, the moment's passed. I've been there, and I've lost countless opportunities because I didn't recognize those negative thoughts for what they were, just thoughts, and instead, let them stop me in my tracks.

Recently, a client of mine reached out, feeling completely overwhelmed. Her mind was swamped with thoughts like, "Too many things are happening, I’m overwhelmed, I don’t have control." These negative thoughts triggered intense anxiety and worry. Her typical reaction to this inner chaos was to freeze, leading to avoidance and procrastination. This, in turn, meant things didn't get done, chipping away at her confidence, the very outcome she desperately wanted to avoid.

The good news is that she caught herself. I suggested she take a short walk, just ten minutes, to get some fresh air and a new perspective. That simple action broke the chain reaction. It allowed her to step back, challenge those negative thoughts, and calmly identify small, manageable tasks she could focus on.

While I've been teaching more thorough methodologies for navigating negative thoughts in our women leaders club, sometimes, when we're feeling panicky or the noise gets too loud, we forget all the steps. That's why it's so helpful to have some quick techniques you can use anytime, anywhere, to quiet those unwelcome voices. The goal isn't to force the thoughts away, but to give you simple, practical ways to create space so they don't take over.

1. Visualization: Turn Down the Volume

Visualization is a simple yet powerful technique where you use your imagination to change your experience of a thought. In this case, we'll imagine the negative thought as if it's coming from a device, like a radio, a TV, or even a phone. And just like with any device, you have the power to turn the volume down.

Let's walk through a short example together so you can see how it works. When you try it on your own later, you can adjust it in a way that feels most natural to you. This is just a demonstration to help you get the idea.

1. Close your eyes if that feels okay. Take a deep breath in... and slowly let it out.
2. Now bring to mind the negative thought that keeps popping up.
3. Imagine it’s coming from a device—maybe a radio, a TV, or a phone.
4. Notice how loud it is. Hear the sharpness of the voice, how it pulls at your attention. Maybe it even hurts your ears a little, making it hard to focus on what really matters. You might feel irritated, your body tightens, and all you want is to make it stop.
5. Now, picture your hand reaching for the volume dial. Or maybe it’s the volume-down button on your remote or phone.
6. Begin turning it down... From a 10... to an 8... To a 5... to a 2... Until it’s just a whisper... or even silence.
7. You can barely hear it now. And you begin to feel calmer. The tension softens.
8. Where do you feel that shift in your body? Gently place a hand there, just notice it.
9. Maybe you still see the person talking on the screen, but there’s no sound. It’s quiet now. Maybe it even makes you smile. You’re in control of the volume. And in this moment, you’ve chosen peace.
10. Take one more deep breath here... and enjoy the stillness.

2. Distancing: Let It Float Away

The second tool is called Distancing. 

It’s a way to imagine placing the thought somewhere outside of you. For example, you can picture putting the thought in a bottle or a box, then place that box on a small boat and let it float away down a river. Or imagine writing the thought on a piece of paper (just in your mind) and folding it into a paper airplane, then picture it lifting off and drifting farther and farther away until you can’t see it anymore. There’s no need to do anything to the thought. You’re just letting it move on.

Let’s try one version of this together. Afterward, you can play with whichever version works best for you.

1. Close your eyes if you’re comfortable. Take a deep breath in... and let it out slowly.
2. Now bring to mind that negative thought that you chose earlier.
3. Imagine placing that thought into a small box. Or maybe a jar, or any container that feels right to you. The thought is now contained, separate from you.
4. Now picture a small wooden boat beside a quiet river. Place the box on the boat.
5. And when you’re ready, gently place the boat in the water... and give it a soft push.
6. Watch it begin to float away. The current carries it slowly... steadily... downstream. It gets smaller... lighter... and eventually disappears from view.
7. Take one more deep breath in... and out. You’re still here. The thought is not.

3. Actioning: Break the Pattern

The third tool is called Actioning. 

This one is simple but powerful: you choose a small, intentional action to take when a negative thought shows up. It’s not about figuring out the exact type of thought or remembering the perfect response. It’s about doing something that breaks the pattern.

For example, when a negative thought makes your mind spiral, you might:

• Stand up and walk to the bathroom or kitchen for a glass of water.
• Do a specific stretching move you know.
• Go walk barefoot in your garden for a minute.
• Get up and take a break, even just for 30 seconds.

Tip: To figure out your action, think about your typical reaction to these thoughts. If you tend to freeze and hold back (like my client), your action might be to move your body or speak up (e.g., raise your hand, unmute yourself). The goal is to do something simple, but different from your usual reaction, to shift you out of hesitation and into movement.

So the next time a negative thought shows up, you don’t need to analyze it. Just do that action. Let that action become your signal: "I’m not letting this thought run the show."

4. Reframing: Your Mental Anchor

The fourth tool is called Reframing. 

Instead of choosing an action, this time you choose a thought, a single, clear phrase you can use whenever a negative thought shows up. The purpose of this phrase is to interrupt the negative cycle with something stronger and more helpful, acting as a mental anchor you can reach for in the moment instead of spiraling into self-doubt.

This phrase doesn’t have to match every thought exactly. It just needs to be believable, and something that moves you in the direction you want to go.

Here are some types of phrases you can choose from:

• To separate the thoughts from you: These phrases help you create a mental distance from the thought, reminding you that it's just something your mind is producing, not necessarily a truth about you.
• "It’s my thought, not me speaking."
• "I’m the observer of my thoughts."
• "I’m noticing my negative thoughts coming up."

• To change how you respond: These phrases empower you to choose a different path, rather than being controlled by the thought.
• "I can choose how I respond to this thought."
• "My brain is trying to protect me, but from what?"

• To be kind to yourself: These phrases offer compassion and reassurance when you're feeling vulnerable.
• "I’m allowed to feel this and still move forward."
• "I’m safe right now."

• To focus on the present moment/reality check: These phrases bring you back to what is actually happening now, challenging unhelpful assumptions.
• "What's actually happening in this moment?"
• "Is this thought serving me right now?"

• To focus on moving forward/taking a step: These phrases shift your focus from the problem to potential solutions or next actions, no matter how small.
• "What's one small step I can take?"
• "What's most important right now?"

Choose the type of phrase that resonates most with you, and then pick one specific phrase within that category. This becomes your go-to mental anchor.

These four techniques—Visualization, Distancing, Actioning, and Reframing—offer quick, practical ways to create space from negative thoughts when they arise unexpectedly. Remember, what works best for you might change over time, so feel free to revisit and retry these methods whenever you need to.

Which one will you try today?