Breaking Free from Negative Spiraling Thoughts

We all have those moments when negative thoughts start to spin around in our heads like a tornado. It can be overwhelming and exhausting. But fear not, I’m going to break down some simple strategies to help you stop those negative thoughts and regain control of your mind.

1. Recognize the spiral

The first step is to become aware of when you're starting to spiral. Pay attention to the signs - maybe you notice a shift in your mood, your body tenses up, or you start replaying negative scenarios in your mind. Once you recognize the spiral, you can take action.

2. Challenge negative thoughts

When negative thoughts start to take over, it's important to challenge them. Ask yourself, "Is this thought based on facts or just my perception?" Often, we have a tendency to catastrophize or jump to worst-case scenarios. Take a step back and objectively assess the situation. You might realize that your negative thoughts are blown out of proportion.

3. Reframe and replace

Now that you've challenged those negative thoughts, it's time to reframe them and replace them with more positive and empowering ones. For example, instead of thinking, "I always mess things up," reframe it to, "I make mistakes, but I can learn and grow from them." By consciously replacing negative thoughts with positive ones, you can gradually shift your mindset.

4. Practice self-compassion

Negative spiraling thoughts can be fueled by self-criticism and self-judgment. So, it's crucial to practice self-compassion. Treat yourself with kindness and understanding, just as you would a close friend. Remind yourself that nobody is perfect, and it's okay to make mistakes. Be gentle with yourself and focus on nurturing your emotional well-being.

5. Engage in mindfulness

A powerful tool to break free from negative spirals is mindfulness. When you notice those negative thoughts creeping in, bring yourself back to the present moment. Focus on your breath, the sensations in your body, or the sounds around you. Mindfulness helps anchor you in the present, redirecting your attention away from negative thought patterns. I’m a huge fan of meditation and practice Vedic meditation daily. If you need help or support, try Headspace, Calm or The Insight timer. 

6. Get support

Remember, you don't have to face negative spiraling thoughts alone. Reach out to trusted friends, family, or a coach who can provide support and guidance. Sometimes, talking things through with someone can help you gain fresh perspectives and new insights into breaking free from negative thought patterns. 

Retraining the brain is something I work on with my 1:1 clients. If you would like some support, feel free to reach out! I’d love to hear from you.