We all face moments when negativity surrounds us, threatening to pull us into its grip.
Imagine this: you’re waiting for public transit in -20°C weather, it’s 20 minutes late, and when it finally arrives, it’s packed. Rush hour traffic slows to a crawl, an accident causes a detour, and tension fills the air. The bags you’re carrying feel heavier, children are crying, and an argument breaks out between two passengers, escalating to shouting and cursing. People shift uncomfortably as the atmosphere thickens with frustration and rising tempers.
It’s enough to make anyone’s stress levels spike. In a moment like this, I considered getting off and walking 30 minutes home, just to escape the tension. But instead, I found a surprising sense of peace, remaining calm despite the chaos.
How was this possible? By using some simple yet powerful techniques to neutralize negativity—tools you can apply in everyday life, no matter what stressors come your way.
Here are some of my favorite strategies to stay grounded and calm in the face of negativity.
1) Focus on Yourself
When negativity surrounds you, the easiest and most powerful thing you can do is shift your attention back to yourself. Start by focusing on your breath. Negativity often disrupts our natural breathing patterns, making us feel tense. Bring your awareness to each inhale and exhale. Breathe in peace and calm, and breathe out love and understanding. Deep breathing improves circulation, activates the parasympathetic nervous system (your body’s “rest and digest” mode), and lowers cortisol levels, the stress hormone. This practice can help you stay grounded and prevent the negativity from dragging you down.
Action Step: The next time you find yourself in a stressful situation, pause and take five deep, calming breaths. With each breath, imagine yourself inhaling calm and exhaling tension.
2) Visualize Your Inner Strength
Visualization is a powerful mindfulness tool that can help you remain centered, no matter the external chaos. One simple but effective visualization is to imagine a bright candle flame burning in your heart. As long as you stay calm and focused, the flame remains steady. But when negativity creeps in, the flame flickers. Your goal is to keep that inner flame burning brightly, radiating positivity and resilience. Another helpful image is to picture yourself surrounded by a protective bubble, shielding you from negative circumstances while allowing you to stay in control of your emotions.
Action Step: In any moment of stress, take a few seconds to visualize a protective shield around you or a steady flame within. This will help you maintain your boundaries and stay composed.
3) Be Aware of Your Thoughts
Negativity can often sneak in through our own thoughts. It’s easy to get swept away by the emotions and stories created in the mind about a situation. But remember—you are more than your thoughts.
You have the power to observe your thoughts without becoming consumed by them. By practicing self-awareness, you can step back and view them as just that—thoughts, not facts. This awareness gives you the freedom to choose how to respond, rather than letting your thoughts dictate your mood.
Action Step: Throughout the day, practice checking in with your thoughts. When you notice a negative or stress-inducing thought, ask yourself, “Is this thought helping or hurting me?” Then choose to let it go if it’s not serving you.
4) Disengage from Negativity
Sometimes, the most powerful thing you can do is simply walk away from negativity. By choosing not to engage, you refuse to fuel the fire. Whether it’s a heated argument or a stressful situation, stepping back allows the negativity to fizzle out on its own. Remember, you are not obligated to react to every stressful moment or behaviour in your environment.
Action Step: The next time you’re faced with a negative situation or behaviour, resist the urge to engage. Choose to step back, take a breath, and let it pass.
Managing Stress to Improve Your Quality of Life
In a world filled with everyday stressors, learning how to manage negativity is a key part of maintaining a high quality of life. Chronic stress can trigger symptoms, aggravate existing health conditions, and even contribute to the onset of illness. By practicing these simple strategies, you can keep negativity at bay and reduce the impact of stress on your mind and body.
Start small. Practice these tips whenever negativity arises in your daily life, and with time, you’ll find that you’re able to navigate stressful situations with more ease and grace. When you empower yourself with these tools, you’ll not only neutralize negativity but also build resilience in the face of adversity.
In calm and strength,
Dr. Tara Guzzo, N.D.