How to break negative thought loops
We all worry at times, but what should you do when your thoughts spiral out of control into a negative thought loop?
Read moreWe all worry at times, but what should you do when your thoughts spiral out of control into a negative thought loop?
We all worry; itโs a normal part of being human. But what happens when you canโt get a worry out of your head? When it spirals out of control and leads to other worries that are even bigger and more concerning? We call this a negative thought loop or a negative thought pattern. How do you know when youโre in a negative thought loop, and how do you get out of it?
Sometimes itโs hard to identify when youโre in a negative thought spiral.
“When these worries seem so real, itโs hard to identify that weโre going in a downward spiral.”
Research[1] suggests that our brains are conditioned to remember negative loops. They trap us into believing that everything is wrong with us, or with the world. It can be very hard to sit back and identify that theyโre just thoughts, theyโre not truths.
The first thing to do is to learn more about different types of negative thought patterns.
Do you do any of these:
Once youโve identified these patterns in your thoughts, the next step is to attempt to stop the loop. There are a few things you can try. Sometimes one technique might work, but other times it might not, and you might need to try something else. The important thing is to keep trying.
When we are in a negative thought loop, our minds arenโt in the present. Theyโre busy thinking about something that has happened already or may or may not happen in the future. Mindfulness helps us pay attention to our present moment and accept it without judgement. Research[2] suggests that mindfulness can help us notice our negative thoughts earlier and attempt to remove ourselves from them.
Mindfulness can come in the form of mindful meditation, but there are also many other ways you can be mindful. You can also enjoy mindful exercises, such as yoga or even a walk where you notice how your body feels and the sensations around you. The more we practice mindfulness, the better we get at recognising our negative thinking, which can help stop us from getting caught up in negative thought loops.
Once youโve recognised your negative thought pattern, try to challenge your thoughts. Is it the truth, or are you projecting catastrophic thoughts onto the issue? Are your thoughts influenced by something in your past? Are you blaming yourself unfairly for something? Try not to judge yourself for feeling these thoughts as everyone does it occasionally. The important thing is to recognise theyโre unhelpful thoughts and try to move on.
When youโre worried about something, instead of trying to stop yourself from worrying, you could try to give yourself a time limit. Then when that time is up, either act on a potential solution or try to distract yourself with a pleasurable activity. Go for a walk, talk to a friend, or watch a movie.
If your negative thoughts are impeding your enjoyment of life, it might be time to talk to a trusted friend or a professional. Suicide Call Back Service is a nationwide telephone and online counselling service. We provide free support to anyone who is experiencing pain and distress and who needs urgent professional counselling. Call 1300 659 467 to chat with a counsellor.
If it is an emergency, call 000.
If you are feeling suicidal and need someone to talk to, call the Suicide Call Back Service on 1300 659 467 to speak to a counsellor.
If it is an emergency, please call 000.
[1] https://journals.sagepub.com/doi/abs/10.1037/1089-2680.5.4.323
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5195874/
We all worry at times, but what should you do when your thoughts spiral out of control into a negative thought loop?
Read moreA suicide safety plan can help to keep you safe when you are low or feeling suicidal.ย Your safety plan will remind you of reasons to live and connect you with the people and services who can help during the tough times, giving you some perspective when youโre feeling low.
Read moreFeeling suicidal can be an overwhelming and painful experience, but it is not something you have to bear alone. Asking for help is an important step towards getting the professional support you need.
Read moreTalking about suicide to someone and sharing your suicidal feelings can be very difficult. You might feel that it is easier to keep it to yourself rather than taking the risk of telling someone. However, if you choose the right person, someone you trust, then talking with them about how you are feeling can help.
Read more