How to Break a Downward Emotional Spiral
"When we fail the fourth, fifth, or tenth time after promising ourselves that we will do better, it can be difficult to trust ourselves again. You may experience self-sabotage. What, then, is the right way to look at life’s inevitable disappointments so you don’t drive yourself into a downward spiral? Here are three techniques to use when failures or setbacks cause your life to spin out of control.
1. Choose self-compassion over self-criticism
According to a study published in the Personality and Social Psychology Bulletin, you are self=compassionate when:
- Notice when you are in pain (without detaching from, or getting caught up in, your feelings)
- Realize that experiencing distress is part of being human (as opposed to feeling isolated by these experiences)
- Offer yourself kindness (as opposed to being harshly self-critical)
Here’s an exercise for anyone who struggles with self-compassion: react to your actions in the same way you would to those of a loved one.
2. Learn how to hit the pause button
The idea of facing the negative consequences of our actions can send us into a spiral of avoidance. We can run away from them and waste precious time that we could have used to repair the problem. Studies show that mindfulness can help heal such issues and help us rediscover our psychological center.
3. Draft your epilogue for perspective
The thought that we will cease to exist one day is in some ways sad, but it can also inspire change and growth if we shift our perspective a bit. Instead of thinking about when, how, or why you will die, think about how you want to be remembered and the legacy you want to leave behind. It does not have to be lofty, it just needs to be genuine. Embracing our mortality can help us become the best version of ourselves. It can also remind us of certain parts of ourselves that are perhaps underappreciated."
Read the complete article available at Psychology Today!
Reflection:
Have you experienced a downward spiral? How did you pull yourself out?
@comfortableNight4463
mhm I think I am in a downward spiral currently xD so this was helpful, specially the reminder to not be a self- critic and try compassion instead , it is hard tho, but I like how kind people like you are here to remind us :) thank you so much
@Optimisticempath You're most welcome. Remember to be kind to yourself. I hope you're able to get out of your downward spiral soon. Take care!
