Imagining the worst-case scenario in every situation is called catastrophizing, and while some believe it is a protective mechanism that prepares us for the future, it actually heightens fear and anxiety. We often justify contemplating possible disadvantages or potential risks as being cautious and realistic. However, if our thoughts constantly converge to the negative, it’s time to take them captive.
We are not born catastrophizers—our life experiences have shaped or programmed us that way. The good news is we can stop the spiral of negative thoughts just like breaking a bad habit. Rather than allowing our thoughts to run wild, leaving us stressed and worried, we can begin to notice them, challenge them, and change them.
Here are 10 strategies to stop the spiral of negative thoughts so you can eradicate fear and experience peace:
1. Identify a Negative Train of Thought
You cannot break a habit unless you understand and admit that it is harmful. Negative thoughts become a norm for us, so it can be hard to distinguish them from a normal state of mind. They come to us naturally or automatically, so we are accustomed to them. Slow down and begin to notice negative thoughts so you can challenge them rather than blindly accept them as truth.
2. Recognize When, Where, and Why the First Negative Thought Occurred
Once you realize that you are stuck in a spiral of negative thoughts, you have to go back to the starting point. You were probably having a satisfactory day and then suddenly you were burdened by a bad thought. What triggered that thought? Was it somebody or something you saw? Did it happen when you stepped onto a premises or after you talked to someone?
3. Observe Your Mood and Feelings
Negative thoughts cause anxiety, which can comprise a paradox of emotions. You might feel nervous, upset, guilty, stressed, frightened, insecure, angry, or sad. However, there is always a primary reaction to whatever instigated the anxiety. Name the emotion that seems to dominate the rest and get curious about it. The emotion itself is not bad—it is an indicator of what you need. When connected with reasoning, insight, and spirit-led guidance, our emotions are a tool for our personal and spiritual growth.
4. Adjust Thoughts that Start with “I Must”, “I Should”, and “I Have To”
Thoughts that start with “I must”, “I should”, or “I have to” are generally burdensome. They give the impression that an action or task is compulsory; hence, when you fail to follow through, you feel embarrassed, remorseful, and unmotivated. For example, rather than thinking ‘I must lose 20 pounds,’ reason by saying ‘I will try my best to get fit,’ or ‘I choose to eat healthier so I can lose the weight.’
5. Consider Positives that Counteract Your Negative Thoughts
You probably think of all the reasons that could lead to failure, yet ignore the points that may help achieve victory. For example, a high schooler might fear that they won’t get into their favorite school because the competition is tough, his final grades weren’t the best, and he has had poor luck in the past. However, he might forget to concede that his personal statement was impressive, he thrived in extra-curricular activities, and his personality stood out during the interview. Challenge your assumptions and consider the evidence that supports or refutes your original thought. You’ll likely find that the evidence against your negative thoughts far outweighs that which supports it.
6. Be your Best Friend and Advocate
The spiral of negative thoughts urges us to belittle and underestimate ourselves. When you feel hopeless and hapless, think about all the things you would say to your best friend if they were in a similar situation. Defend yourself against all the negative thoughts like a criminal defense lawyer who protects an innocent person from being convicted.
7. Allow yourself to love and be appreciated
If your head is a continuous whirlpool of negative thoughts, perhaps it is time to open up your heart. Do not hesitate to formulate relationships, and do not shy away from compliments. Put yourself out there and take a chance. If someone praises you, graciously accept and enjoy it. A critical inner voice can trigger negative thought spirals, but compassion leads to kindness and positivity.
8. Practice Mindfulness
Mindfulness is all about focusing on the literal present so that all the superfluous thoughts elude you. The spiral of negative thoughts always has to do with the past and future, which are not in our control. If you learn to live in the moment, you will escape most of your worries and find happiness in the little things that surround you. Yoga and meditation are two exercises for developing mindfulness.
9. Get Away or Welcome a Distraction
If your negative thoughts are associated with a place, practice, or person, distance yourself from it/them. It is important to cleanse out negativity from your life by abandoning toxic relationships, customs, and routines.
10. Prioritize Your Health
If you are always looking to fulfill the expectations of others at the expense of your own health, life is going to insufferable. It is important to prioritize your health and well-being. When you start caring for yourself, the spiral of negative thoughts will dissipate on its own.
Written by John Adams
This is an updated edition of a post originally published on Jen Roland
Featured Image by congerdesign from Pixabay
