A 5-Step Method to Stop Negative Thought Spirals

1. Accept

1.1. When you find yourself slipping into the danger zone, pause.

1.2. Take a deep breath. Sit quietly. Allow your thoughts and feelings to wash over you.

1.3. Remember, reactions like fear, anger, and guilt are natural and temporary.

1.4. Embracing your so-called negative emotions diminishes their intensity and control over you.

2. Watch

2.1. Pay attention to your body. Be curious, open-minded, and non-judgmental.

2.2. Slowly soften in the places you are holding tension.

2.3. Notice the untrue or unkind stories you tell yourself. Write down your inner monologue.

2.4. Don't label your reactions “good” or “bad”.

2.5. Instead, take a deep breath and give your thought a realism rating on a scale of zero to 100.

2.5.1. Unless it’s a zero or a 100 (both of which are unlikely), there’s hope.

3. Act

3.1. Set a timer for 15 to 30 minutes to journal about your problems.

3.2. Once the timer dings, it’s time to take action. Make a list and circle the items which are in your control.

4. Repeat

4.1. Whenever you catch yourself getting caught up in a downward spiral, repeat the three steps above: Accept, watch, act.

5. Expect

5.1. Expect realistic improvement.

5.2. Be patient with yourself. Changing your mindset isn’t an overnight process.

5.3. Bad feelings will still appear. That’s okay! In fact, it’s an opportunity because it gives you more opportunities to practice your new habit.

5.4. Soon it will be second nature.

5.5. By anticipating setbacks, you’re putting yourself in a good position to cope well when negativity arises.

5.6. Most of the negative things you tell yourself never come true. They may not even be a true reflection of reality.