A negative thought spiral occurs when one negative thought cascades into another, creating an overwhelming loop of negativity. These spirals often arise from cognitive distortions such as:
Catastrophising: Assuming the worst-case scenario will happen.
Overgeneralisation: Believing one event defines all future outcomes.
All-or-Nothing Thinking: Viewing situations in extremes, with no middle ground.
These patterns affect your emotions and actions, reinforcing the original thoughts. The brain’s Reticular Activation System (RAS) plays a role by scanning for evidence that aligns with your existing thoughts, further solidifying the spiral.
The goal isn’t to eliminate negative thoughts but to learn to recognise, challenge, and redirect them into more constructive patterns.
Step 1: Awareness
The first step is to become aware of the spiral as it begins. This requires tuning into your thoughts, emotions, and physical sensations.
Coaching Questions:
What are you feeling in your body right now that might indicate stress or negativity?
Can you identify the initial thought or trigger that set off this spiral?
What specific words or images are recurring in your mind?
Exercise:
Draw a spiral down a page. Explore a common thought loop:
At the top of the spiral, what are the early warning signs? What are your thoughts, feelings, or behaviours?
As the spiral deepens, how do your thoughts and behaviours change? What words or phrases are you using?
Strategies:
Mindfulness: Practice observing your thoughts without judgment. Simply notice them and allow them to exist without reacting.
Name the Spiral: Giving it a name, like “The ‘I’m Not Good Enough’ Loop,” can help create emotional distance.
Step 2: Pause and Ground Yourself
Interrupt the cycle by pausing and grounding yourself in the present moment. This helps disrupt the momentum of the spiral.
Examples of Grounding Techniques:
Physical Movement: Leave the room, shift your position, or go for a walk.
Breathwork: Try deep breathing, box breathing, or diaphragmatic breathing.
Sensory Exercises: Engage your senses:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Creative Distraction: Listen to music, paint, shake your body, or sit in the sun.
Coaching Questions:
What can you do right now to physically ground yourself?
What is one simple, calming action you can take immediately?
Step 3: Challenge Negative Thoughts
Examine the thoughts driving the spiral and test their validity. Many negative thoughts are based on assumptions rather than facts.
Coaching Questions:
What evidence supports or contradicts this thought?
If a close friend had this thought, what would you tell them?
Is this thought based on facts or feelings? What’s the difference?
What’s the worst-case scenario, and how likely is it? What’s the best-case scenario?
Strategies:
Reframing: Turn negative thoughts into neutral or positive ones.
Example: “I failed at this task” becomes “This task didn’t go as planned, but I learned something useful.”
Questioning: Use questions to dismantle irrational beliefs.
Helicopter View: Step back and view the situation from a broader perspective.
Step 4: Replace with Constructive Thinking
Shift from negative to constructive thinking by focusing on solutions and possibilities.
Coaching Questions:
What’s a more balanced or realistic way to look at this situation?
What is one thing you can control or change about this scenario?
What is outside of your control?
What strengths or resources can you draw on to help you move forward?
Strategies:
Affirmations: Repeat affirmations aligned with your values and goals.
Example: “I am capable of finding solutions.”
Focus on Strengths: Identify skills, past successes, or support systems to help reframe the situation.
Step 5: Develop Long-Term Strategies
Building resilience reduces the frequency and intensity of negative thought spirals over time.
Coaching Questions:
What triggers seem to contribute to your negative spirals? How can you address them?
What activities or habits make you feel grounded and supported?
Who is on your team? Who are your cheerleaders, problem-solvers, or comforters?
What phrase or affirmation can you return to when negative voices start?
What is one small action you can take daily to cultivate a positive mindset?
Practical Strategies:
Journaling: Write about your thoughts and feelings to gain clarity.
Daily Gratitude: Reflect on three things you’re grateful for each day.
Lifestyle: Prioritise sleep, nutrition, exercise, and relaxation.
Support System: Identify gaps in your network and seek out people who can help.
Visual Cues: Display affirmations or reminders in visible places.
Encouragement and Accountability
Managing negative thought spirals is a skill that improves with practice. We can train the brain’s Reticular Activation System (RAS), and accountability is crucial as you develop and refine your strategies.
Coaching Questions:
How will you know when you’ve successfully managed a spiral?
What can you celebrate about how you’ve handled spirals in the past?
Who or what can help keep you accountable as you work on this?
Remember: Each step you take toward managing your thoughts is a step toward greater emotional balance and resilience. Progress, not perfection, is the goal.
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