Breaking the cycle of negative thinking involves cultivating self-awareness and adopting healthier thought patterns. Here's a concise guide:

1 Pay attention to your thoughts and recognize when they turn negative. Writing them down can help.

2 Question the validity of negative thoughts. Ask yourself if there's evidence to support them.

3 Replace negative thoughts with more balanced, positive, or realistic ones. For example, turn "I always mess things up" into "I make mistakes sometimes, but I can learn and improve."

4 Stay in the present moment and avoid dwelling on past regrets or future worries.

5 Use affirmations to reinforce positive beliefs about yourself and your abilities.

6 Spend time with supportive people and engage in activities that boost your mood.

Consistency and patience are key to changing thought patterns. Over time, you can rewire your brain towards more positive thinking.