How Come Your First Thought Is Always Negative — How to Reframe It to Think Positive

I’ve noticed something about the way we think—especially in tough or emotional moments. It hit me hard today, and I felt I needed to write this down.

There are two ways of thinking.

One is automatic, default.

The other one takes a little effort—but it changes everything.

Let me tell you what happened.

This morning, my dad fell down the stairs. He fell forward, hit his face, and ended up breaking his nose. My mom tried calling me several times—I didn’t pick up right away—and when I finally saw the message and picture, my heart sank. There was so much blood.

I told my boss what happened—she was kind and told me to go. I rushed home and took my dad to the emergency room. He seemed okay overall, just shaken and bruised. The doctor did a quick check, said he looked stable—no visible signs of internal bleeding. But just to be sure, he ordered a CT scan.

Hours passed.

Waiting rooms.

Worry.

Tiredness.

When the scan results came back, the doctor informed us that his nose was broken and he would need to be transferred to another hospital for surgery.

At first, I was shocked—why didn’t they catch this earlier? 

Why did we wait for hours thinking he was fine?

I was angry.

Upset.

My mind started spinning: This is so bad. This is the worst thing that could’ve happened.

And then, while driving to pick up his medicine from the pharmacy, I had a moment to think and while listing to this Nasheed where the lyrics said:

How much did HE give you… before asking and how much HE gave and enriched by sheer generosity and noblesness. Allah knows what we complain of pain.

I paused at that moment and asked myself:

Is this really the worst-case scenario?

And I thought... no.

The worst-case scenario?

He could’ve fallen and died right there.

He could’ve hit his head, broken his neck, had internal bleeding, a stroke, anything.

But he didn’t. He’s alive. He’s in pain, yes—but he’s here.

I started crying—not from fear this time, but from gratitude. 

In that moment, I realized something really powerful:

Our default thinking is almost always negative. But we have the power to shift our perspective.

Two Ways of Thinking: The Mind’s Fork in the Road

1. The Default Thought (Negative, Egoistic, Fear-Driven)

This is where most of us go instantly—without even realizing it.

It’s an automatic response, rooted in ego, fear, and a need to control.

It’s that whisper from Shaytaan (Satan) that feeds you worst-case scenarios, fuels your anxiety and causes a fear in your mind.

• You panic before knowing the full story.
• You feel anger toward others—even those trying to help.
• You assume the worst possible outcome, even when there’s no evidence.
• You feel frustrated, helpless, and overwhelmed.
• You become self-centered, thinking Why ME? Why is this happening to me?
• You lose trust—in people, in the moment, and even in Allah's plan.

It’s like a mental storm where your thoughts spiral, your heart races, and your sense of reality becomes distorted.

You believe this reaction is "truth"—but it’s just the ego and fear talking.

2. The Intentional Thought (Gratitude, Awareness, Divine Perspective)

This kind of thinking doesn’t happen by accident.

You have to pause and intentionally shift your mind.

It comes from faith, presence, and the awareness that maybe, just maybe, Allah is teaching you something in this moment.

• You start to ask: Is this really the worst-case scenario? Or just what I feared the most?
• You remind yourself: God saved him. He’s alive. He’s breathing. That’s a blessing.
• You feel an overwhelming sense of gratefulness, even in pain.
• You see the lesson, not just the problem.
• You realize this is just a test and how lucky and blessed you are, even now.
• You stop focusing on what went wrong and start thanking Allah for what went right.

This shift is powerful. 

Fear turns into faith. 

Chaos turns into clarity. 

You stop asking why me? and start saying Alhamdulillah, it could’ve been so much worse.

Here’s the truth:

Your first thought might not be your best thought.

And the worst-case scenario you’re imagining might not even be real.

But when you shift your perspective—when you bring awareness, gratitude, and trust in Allah—you unlock peace, even in difficulty.

How to Reframe It to Think Positive 

So if you’re going through something tough right now, ask yourself:

• Is my first reaction based on reality—or fear?
• What’s the actual worst case scenario here?
• Think: Is there something to be thankful for in this situation?

Life is unpredictable. 

Things will happen that are painful, scary, and frustrating. 

But we get to choose how we respond and react. We can let the default thoughts control us—or we can challenge them, reframe them, and find peace and clarity in the process.

I hope this story helps someone out there.

And if you’ve ever caught yourself spiraling into the worst-case scenario—only to later realize it wasn’t nearly as bad—I'd love to hear your story.

Stay strong. 

Stay grounded. 

Stay mindful. 

Peace out.

—Ali