Don’t Fear Your Fear: 3 Ways to Reframe Negative Thoughts

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You don't have to fear your fear | Super Attractor card deckAre you afraid of your fearful thoughts?

It’s not uncommon for people who believe in the Law of Attraction and who are self-proclaimed Super Attractors to get really nervous when they have a fearful thought.

They think their negative thoughts will become their reality — and they get panicky about manifesting what they don’t want, which then strengthens their fear.

Take a deep breath. I’m going to clear this up.

We all have negative thoughts

A few negative thoughts are not going to manifest a negative outcome.

What we want to be conscious of is how much momentum those negative thoughts build up through repetition.

Abraham-Hicks say, “A belief is just a thought that you keep thinking.”

So let’s not let those negative thoughts get so much momentum that they become beliefs.

Simply put: We all have negative thoughts. And we also all have a choice of what to do with them.

You don’t have to fear your negative thoughts

I know that so many people are terrified right now. Maybe you’re afraid of financial insecurity or you’re worried about your health. Maybe you feel isolated or alone or just down. (And maybe it’s all of the above.)

It’s totally fine to feel those feelings and think those thoughts.

But instead of letting them take over, I want to show you how you can reframe your thoughts in the moment.

In the video below, I respond to a question about being scared of negative thoughts. Press play to learn how to slow down the momentum, and keep reading for a 3-step breakdown.

These are tools from Abraham-Hicks that I’ve chosen to live by.

3 Ways to Reframe Your Thoughts

When you notice negative thoughts pop up, or when you realize they’re gaining some momentum, turn to any of these practices to undo them.

These tools will reframe your thoughts within minutes and shift you into a better-feeling vibration.

1. Play the appreciation game

Appreciation mantra | Super Attractor card deckThis practice comes from Abraham-Hicks, and it’s both simple and profound. Out loud or to yourself, express appreciation for all that is good in your life.

You might say things like:

  • I appreciate my family for supporting me
  • I appreciate the food in my pantry
  • I appreciate technology for making video calls easy
  • I appreciate the way the sun is shining in the window

Just keep going for at least one minute and longer if you can. You can also write down everything you appreciate in your journal, or play the appreciation game with another person.

The act of appreciating will reframe your thoughts and redirect momentum within minutes.

Why appreciation is so powerful

Whatever you appreciate you create more of. This is because when you’re in a state of appreciation, you’re in vibrational alignment with your true love nature.

When we’re in a state of appreciation, we’re actively allowing more of what we want to come toward us while dissolving the blocks to the presence of our Super Attractor power.

So whenever you notice yourself worrying about something out of your control, play the appreciation game to redirect your focus. The appreciations you list can be related to the issue you’re worried about or not — it doesn’t matter.

What matters is that you’re shifting your focus off the addictive pattern of worrying and onto the positive habit of appreciation.

2. Practice the Choose Again Method

When you notice a fearful thought arise, you can choose again. Just witness your feelings and use the Choose Again Method from chapter 1 of Super Attractor to reframe your thoughts:

    1. Notice the fear. Notice when your fearful thoughts start sabotaging your positive flow and ask yourself, “How do I feel right now?” Let yourself feel whatever is coming up for you.
    2. Forgive the thought. Forgive your fearful thoughts and celebrate your desire to shift back to feeling good! You can say out loud to yourself, “I forgive this thought and I know it is not real.”
    3. Choose again. Answer this question: “What is the best-feeling thought I can find right now?” Then ask the Universe for support as you lean toward thoughts that feel good. Take your time to reach for positive thoughts about what you want and how you want to feel.

You can always rely on the Choose Again Method to help reframe your thoughts. If fear has you in a headlock and choosing a more positive thought seems far from reach, you can stay in step 2 of the method and simply forgive the thought.

In an instant you can forgive your fear and choose again.

Forgiving the thought puts you into an energy of acceptance rather than resistance. When you forgive the fearful thought, you’re acknowledging that your fear isn’t your truth.

Forgiving your fear gives you permission to return to love when you’re ready. Accepting a more positive and empowering relationship to fear is the fastest way to dissolve it.

3. Meditate

When we meditate, we shift our energy and stop that negative story that’s on loop. We attune our energy with the loving, peaceful, high-vibration energy of the Universe.

Not only does meditating help us feel better physically and emotionally, but it also helps us hear intuitive guidance.

We don’t find solutions through pushing. We find them through pausing. When we pause, we slow the momentum of our fear. A pause offers us an opportunity to turn inward for answers rather than pushing and controlling. When we pause, ask and listen, we are guided.

Want more meditation support?

Spiritual schedule - mobile featured imageI’m excited to share that my first-ever Meditation Challenge starts on May 17th!

I created this challenge because I want to support you in your commitment to meditate regularly and feel better. (You can sign up starting this Friday, May 1st.)

During this 21-day challenge, I’ll give you a simple, structured, daily practice that will get you excited about meditation and make it easy for you to apply.

I’ve laid out the plan for you and I’ll guide you every step of the way. You don’t need to overthink it. You don’t need to be the perfect meditator. And it doesn’t matter whether you have an established practice or you’re a complete beginner.

All you have to do is show up. By the end of the challenge, you’ll feel empowered and energized, able to soothe and ground yourself just by turning inward.

Stay tuned for details. You can sign up starting this Friday, May 1st!

Listen to my free Positive Energy Meditation

My Positive Energy Meditation will help you reframe your thoughts and elevate your energy within minutes. All you have to do is press play and listen to the affirmations!

This meditation is really versatile. You can listen to it anywhere, anytime to feel uplifted and calm. Sit with your eyes closed or play the track while you’re cooking, running, etc. You can make any activity meditative!

Click here to download your free Positive Energy Meditation.

Reframing your thoughts is a moment-to-moment practice

This practice is a moment-to-moment commitment. It requires you to start paying attention to your thoughts, words and energy, and to consciously change them.

In time this will become second nature, but right now you have to develop the habit. So be very kind and compassionate with yourself as you make this change, and celebrate each shift along the way, because each shift is a miracle.

You’ll fall back into fear all the time, so don’t beat yourself up for it. Your goal isn’t to never feel fear. Your goal is to come back to love as soon as possible.

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  1. Thank you so much for this. I definitely feel I needed and was guided to this message today. I struggle with mental health issues which cause a lot of intrusive, fearful, negative thoughts. All day, every day. It’s a great struggle to not feed into each fear and I often get consumed by them. However, I will save this method and work with it!

  2. Thank you so much for this Gabby, I cannot put into words what finding you has done to change my life , you are an amazing person & I absolutely appreciate you and all you do for me, you have truly opened up a hole new world that I am so so happy to be part of ❤️

  3. This came right at the right time for me too. I was just having these concerns when I saw this. Thank you for this post.

  4. Thank you! Just what I needed today. I woke up in fear and immediately started judging, blaming, worrying, obsessing, and feeling an urge to medicate my discomfort. But thankfully I have enough time in self-care tools from recovery, therapy, treatment, self-help books, and all I have learned from you. To know what was going on. I picked up my journal and started writing, called a friend, and then found your email. Thanks again so much for your guidance and support.

    1. Amazing, Allegra. So glad this post reached you at the right and perfect time! You are always being guided and supported. xoxo

  5. When you need it, you read it…This came just at the right time for me today. I was just playing The appreciation game before I go to sleep and I’d like you to know that I appreciate you. Thank you for all your great work xx

  6. This came at the right time! Before I read this email, we have a group that meets twice a week on zoom and this morning I picked the same card and posted it on Facebook today on the-gabby Bernstein book club and miracle membership! Wow!

  7. Yay!! Such helpful tools that came at such a critical time. Thank you Gabby! I will be putting them into practice starting right now!❤
    Sending wellness wishes to you and your family! Cheers

  8. So bizarre. I just quite literally finished journaling – tackling some deep-seated fear issues was where my thoughts led me. 10 seconds later I opened my email for the 1st time this AM and the top email that jumped out was from Gabby on Fearing Fear. I’ve opened this door…. thank you for gently sliding in:))

  9. Gabby:
    WOW! Echoing all of these super genuine and beautiful comments!
    Timing is indeed everything and YOUR timing is always so spot on! Thank you for your commitment to us and to yourself…with your help I am no longer adrift in that daily “default thinking”, rather beginning to set my thought intention each day, and connecting with you and all your powerful tools help me take your suggested necessary actions to not be adrift and avoid slipping into self punishment when I fall off the wagon! You’re the best! Keep it coming!
    Fondly, Anne

  10. I love how you always help me and others reaffirm how to handle negative thoughts and fear.
    Spreading love and helping people… Thank You

  11. Thank you ! Your teachings have helped me out of many difficult situations and helped me rise above my fears. Truly grateful for your guidance.

  12. Came into my life and email right when I was experience great fear surround my job and career. It was a great and powerful reminder to forgive myself and my thoughts and choose again. Trying to focus on the positives.
    Thank you

  13. Wow! I drew the top card in this post JUST THIS MORNING. And the other card I have as one of my favorites on my IG! SO crazy!!!!!!!!

  14. Thank you thank you thank you. This message came at the perfect time ✨Gabby’s meditations have helped me so much and I’m so appreciative to her for sharing her insight and experience.

  15. Love you Gabby, I wish I had more time to follow through with everything you do, the virus has left me with so much work in both my jobs, its hard to find time for a normal life. But when I do have time I read and act on your emails, I have to say you are amazing, keep up the good work.

  16. Gab,
    thank you so much! Im enjoying your book Super Attractor. So many things are becoming more clear to me. Its alot of information and I keep going back thru the chapters to make sure im doing everything. I now know how to get my peace back. Im enjoying the meditating and your clear practices to stay happy!
    Thank you
    Thank you
    Thank you
    Glenn

  17. Thank you kindly for these Soul Tips here that you have forwarded to me. I am grateful in your sharing. I Wish For All Great Health, Love and Positive Thoughts Ongoing In Their Lives.

  18. Just listened to your anxiety workshop. The Choose again method really resonated with me. I am starting t use it. I am also glad to hear that we can have negative thoughts, but you need to forgive yourself and start from there. I thought there was something I wasn’t doing correctly because all I would hear is “you have to be positive” and I thought its hard to be that way all the time. Now thanks to you , I know I can hear that negativity and then turn it around. Thank you for teaching me the tools to help me… I plan on ordering one of your books as well.

    Stay safe

  19. Gabby thank you so much for all you do… you are truly a light… a gift to the world. I cannot begin to tell you how much I can relate to and learn from everything you are saying. I appreciate that you are so willing to share and help people like me. Fear is paralyzing … I know this for a fact and I will use these tools to overcome my fears and hopefully continue to choose faith over fear.

  20. Thank you, Gabby! This was just what I needed this morning! I am so thankful for the timing of my Miracle Membership. I thought I was planning for a peaceful transition from a very busy, long term career into retirement. The Universe knew I would need it for that and COVID support simultaneously. I don’t know what this time period would have looked liked without your support and resources!!

  21. Well I didn’t know your books or that you were an spiritual teacher. At the beginning of this pandemic one of the psychologists I follow recommended your book for reading during this difficult times. So I read The Universe Has Your back and it’s a great book. Yesterday my negative thoughts overwhelmed me and I didn’t feel good, I thought I have to be all positive because I’ve worked with your book for more than a month.. and this morning this email came.. and I feel good again.. thank you!

  22. Tears flow as I hear and embrace the kindness you give and I begin to give to myself. I am reading your book’ The Universe has your Back’! Life changing! I am grateful for these Truths .
    Everyday sacred,
    Karen

  23. Gabby, you.re my favorite!
    I love that you acknowledge that people are human and have negative thoughts and you show us how to get rid of them. Well, at least until the next negative thought. You are my go to for love and increasing my vibration.

  24. I will just try to keep it short. This choose again is MY MANTRA.
    There is a slight discomfort I feel when I am being grateful in that situation (anxiety,fear), that I am only saying it. Its not coming from within … Can you help me with this please? and deep down I say it to myself (I just don’t have to say it but to feel it )..
    love you so much dear Gabby ..xoxo!

    1. Thanks for your honest share, Akanksha! Rather than express your gratitude for the situation– it might be helpful to focus on things that you’re grateful in general. For example: I’m grateful for the sun shining in the window. Even if you are not 100% connected to your feelings of gratitude– that’s okay. Even with the slightest willingness, we can call in miracles. xoxo

  25. I’m so excited about the Meditation Challenge, Gabby – I’ll definitely be signing up on Friday. Thank you! It’s exactly what I need at this time. I’ve done a bit of meditation work, but not much and it’s something I’d really like to get into the habit of doing on a daily basis. I’m sure that your Challenge will give me the motivation and guidance I need to start my practice.

  26. love this & needed this, gabby! for some (divine) reason, after i read this, i went to the “new? start here” button (even though i’m not new 🙂 ) . i clicked on your oprah soul series videos and the 3rd one also addressed fear / negative thoughts as well. “fear is trusting in your own power.” that really resonated with me. if i believe that i am truly someone of faith, i need to trust in God / the Universe and know that He/She/It has my back. things may not make much sense right now, but i believe this shake up we’re all going through, has a unique purpose for each of us. life might not ever be the same, but hopefully that’s how we learn, grow, and evolve.

  27. I love this, thank you Gabby. I’ve been a meditator for ages and it’s really changed my life. I must say though that the Choose Again Method has been revolutionary not only for me but for my children (8 & 11 years old) because the results are immediate and instantaneous. I can hear the attendee in your video, I think there’s an understanding or misunderstanding that we need to be positive 100% of the time otherwise we’ll attract all sorts of bad things. However, what we resist, persists (Jung). I love the Choose Again Method because it has three important pillars. It offers an element of Mindfulness (the recognition and acceptance), another of self-compassion (the forgiveness stage) and a reparenting stage (choosing the next best thought) . It quickly offers relief from the trance of fear because it helps us accept it and let it be, forgive it compassionately to desidentify with it and then soothe our inner child by choosing again the way a good and wise adult would guide us. A big thank you from my grateful kids and me. Love, love, love

  28. Hi Gabby,

    I really appreciate this!
    I have a question, how do you interpret your dreams? For two nights i am dreaming of my father ( he passed away 10 years ago) and he is offering me money . He is very happy with my plans, in my dreams. In my meditation the answer is “ have faith” . When he passed away i got a tattoo with “ faith” thought in that times i did not know why this word was always in my ears. When i read you book “ Universe has your back” i had my aha moment that my tattoo is not randomly chosen. Since i know myself i always said, when i will have a dotter, i will name her Gabriella and me and my husband we are trying to have a baby, in this time i found you and i feel Gabriella ( you) had to wake me up and guide me ( i started course in Miracles) .
    So, thank you from all my heart! ❤️

  29. This is exactly what I need at this very moment. Thank you so much, Gabby. Congrats on your wonderful work and thank you for sharing with all of us.

  30. Hi

    I actually really needed to read this today thank you for your advice and sharing your wisdom with us.

    Kind regards
    Pippa

  31. Thank you Gabby.
    Your on going support is really helping me through each day as I learn more and more from you.
    Your wisdom is greatly appreciated.
    Love,
    Elaina

  32. From a little town in Tasmania Australia called Penguin, thank you Gabby. You are truly inspirational and your words always seem to come at the right time for me.

  33. This is so tricky as even the best and most balanced seem to advocate the hustle. The hustle is very stressful and makes me feel like a (beyond reluctant) warrior. Yet to get work out into the world, not sure there’s many other options…

  34. I am going to see myself healthy and prosper that I have everything I want in my life. Nothing can anymore disturb me or my family. We are going to experience only postive actions and future habits.

  35. I am going to quit saying push through fear. I will reframe it. I will find something new such as “ I will not be afraid to face my fear. I will see it as possible opportunities and lean toward it with excitement and joy.”

  36. The journey has been long and I have gone it step by step.
    I realize I have been in fear so long and was thought to lean to fear I didn’t know anything else.
    So i will stop beating myself up because I didn’t know this before now.
    I am working on my dialog and letting go of everything with yoga and meditation and nature.
    Hoping this year to come will bring much joy Thanks…

  37. Gabby my thoughts have been on my Grandson. He is in second grade. He has been acting out in school. Can you point me to a meditation that would help?

      1. Let there be peace on earth and let it begin with me…..with every breath I take let this be my solemn vow…take each moment and live each moment……

        It seemed I needed to click on this email today and I must say that I may enjoy reading and seeing your thoughtful responses to everyone here. That is the work too…..

        And for all of us….the inner work is a solemn vow – a moment by moment choice to say yes to LOVE….
        Which unadulterated is PEACE …..
        Acceptance of ALL….people, thoughts, ourselves through the lens of creation; of all that supports LIFE!

        Thank you for the internal vow you have made Gabby….and consequently for the courage to share the gifts of that vow with others for the “Greater Good”

        Peace, Kirsten

  38. You taught me to witness fear and then ask for help. This morning I followed your compassionate instruction and this blog “fell off the shelf”. I am profoundly grateful to our benevolent universe to have found a teacher who speaks directly to my heart. You have been the conduit to great personal change. Sending you love and light.

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