You are the observer

One helpful approach I've found in dealing with recurring negative thoughts is practicing mindfulness as a way to separate myself from what my mind automatically generates. For example, when I catch myself thinking, "I'm going to fail," instead of immediately accepting it as truth, I remind myself, "This is just a thought. I'm observing it, not endorsing it." This process of observing thoughts without reacting helps reduce their power to affect emotions and behavior, a concept echoed in the OCR content like "I'm having the thought that I'll fail. That's just a thought, not a prediction of the future." I started incorporating this observer mindset during moments of stress. When the thought "I'm such an idiot" surfaces, I acknowledge it as simply "I'm having the thought 'I'm an idiot,'" as if I’m watching words pass by rather than becoming swallowed up by them. Through consistent practice, I've noticed decreased anxiety and a clearer headspace. This way of distancing myself from automatic negative thoughts creates a space where I can decide whether to engage with them or let them pass without impact. If you try this for yourself, start by simply noticing thoughts as they occur. Label them as "thoughts" rather than facts and try not to react emotionally. Over time, this can lead to greater emotional resilience and self-compassion, helping you become the observer rather than being controlled by your thinking patterns.