Stop Negative Spirals

The world is a harsh place to be right now. Given all of the uncertainty, fear, and overwhelming energy that have been reported in the news for a very long time, it is understandable why so many of us find ourselves living in our worst nightmares and experiencing terrifying thoughts and emotions. Naturally, getting out of this negative rabbit hole can be pretty tricky after we've fallen into it. 

So, how do we break free from these destructive patterns and return to a state of acceptance

and serenity? 

First, don’t suppress negative thoughts. 

It’s important to pause and pay attention to the negative thought without getting trapped in entertaining or engaging with it. Studies reveal that suppressing unpleasant ideas simply reinforces them. Instead, notice the negative thought and then let it float away. Next, replace the negative thought you released with a happy thought or image. 

Don’t forget to breathe.

When you start to feel anxious, it's the ideal time to stop and take a deep breath. Shut your eyes and inhale for four counts, then exhale gradually for another four counts. Be gentle to yourself when anxiety and tension start to build up. Take a moment to unwind and breathe. When the anxious mind is directed toward breathing instead of worrying, it becomes extremely peaceful. 

If you need one more reminder to slow down, place a sticky note that says, "Remember to breathe!" inside your desk drawer at work, on the refrigerator, or on your mirror. 

Don’t believe everything you think.

Just because you have a thought doesn’t mean it’s true. When you catch yourself thinking harsh thoughts about yourself or in a bad frame of mind, stop, consider the thought, and ask yourself why. Does this have any supporting evidence? Are you making snap judgments? Are you looking at the big picture or only concentrating on the worst-case scenario? Take a step back, reconsider, and consider the wider picture of what is occurring. 

Try a positive message mantra.

When you start to feel overwhelmed by negative thoughts, concentrate on a mantra or positive statement that you find reassuring and powerful. For example, your mantra might be, ‘All will be well. All will be good. Things will work out.’” For a convenient reminder during times of stress, we advise keeping a copy of your mantra on your desk, in your wallet, and on your mirror. 

When you feel at ease and comfortable, repeat the mantra or phrase. Your brain will start linking the comforting, soothing words with feeling upbeat and at ease. Repeating the words as you apply pressure to a specific finger or area of your hand might help "anchoring" the soothing energy within you. Repeat the mantra or phrase whenever you feel even the tiniest bit stressed or anxious. If it feels better to touch the anchoring point on your hand or finger, add this element for greater benefit. 

Treat yourself as your own best friend.

It's crucial to pause when you're having negative thoughts about yourself and consider if you would say the same thing to a friend. Frequently, we speak to ourselves in ways we would never consider speaking to a friend. Try treating yourself with the same love and care as you would a friend the next time you are being harsh with yourself. 

We also advise looking more closely to discover the source of this self-criticism. Do you have the impression that you are making an effort to impress people or yourself? Can you trace back to where this all started? Journaling is a great place to start exploring your earlier experiences and how they might impact you now.

Working with me, one-on-one, can start to uncover those patterns and beliefs from the subconscious - the ones you didn't know you had in there. Trust me, I didn't know I had them either until I started doing what I do now. But now I know how to catch them before they can bury themselves.