How to Recognize Negative Thought Loops and Stop Obsessing

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While most of our thoughts are not particularly negative or positive, when we do encounter negative stimuli, the brain reacts with a surge in neural activity. This surge means that we tend to register negative information more readily, consider negative data more important, remember negative events more vividly, and dwell on negative thoughts more intensely, while overlooking or minimizing positive information, such as joy or praise. This is because our brains are hard-wired with a negativity bias that helps us remain on alert for dangers so as to detect threats at the earliest point possible.

Dwelling on negative information and dark thoughts can lead people to expect the worst in others and focus exclusively on negative exchanges, damaging relationships in the process. Fixating on the negative can also influence decision-making and make it difficult to hold an optimistic view of life. Excessive, repetitive, negative thoughts interfere with other types of thinking. Being stuck in a negative thought loop can lead to insomnia, anxiety, low self-esteem, catastrophic thinking, depression, and somatic distress.

The good news is that we can learn how to address our tendency toward negative thinking. Rather than devolving into a spiral, become curious about the thought loop.

Awareness is the first step. Try to step back from the negativity and consider your thoughts with neutrality. Consider possible triggers that might be avoided, including negative people and settings. Recognize how overgeneralizations, comparisons, and jumping to conclusions can instigate and perpetuate negativity. Pay attention to the words you say to yourself and try to develop a gentleness in your self-talk.

Practicing gratitude is a great technique. It encourages you to seek out what is good and believe that things will get better. Learning how to set boundaries with negative people will reduce negative triggers—choose instead to seek out time with those who show up for you and lift you up. Also, learn how to self-soothe. This can be simply taking the time to breathe in deeply while allowing your thoughts to come and go, without judgment.

Distraction is another good strategy. Engaging in physical activities can help to stop a spiral. Taking a walk (especially in nature), exercising, or turning up the music and moving along to the beat are all good ways to get your mind off something. Creativity is a great goal and an effective intervention. Channeling negative thoughts into writing, for example, can help you tease out and identify what is going on."

Read the complete article available at Psychology Today!

Reflection:

Do you struggle with negative thought loops?

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