6 ways to break the endless cycle of negative thinking

How often do you lie awake in bed worrying about what “bad things” might happen the next day? Or assume the very worst possible outcomes which very often don’t materialise?

Catastrophising is common, but that’s no consolation if you find yourself trapped in a spiral of endless negative thinking. As your mind becomes attuned to always jump straight to the worst-case scenario, it can be an exhausting and debilitating way to live.

Fortunately, once you start to recognise these patterns of thinking, there are ways to tackle them and restore some balance to your thoughts. Read on to find out more.

Once you’re in the negative thinking cycle, it can be almost impossible to talk yourself out of it

Catastrophising is a type of “thinking trap” which was first recognised back in 1970 by psychiatrist Dr Aaron Beck, the founder of cognitive behavioural therapy (CBT). He realised that many of his distressed patients shared automatic thought processes which took them straight to the worst-case scenario based on little or no evidence.

These kinds of ingrained thoughts are also virtually impossible to talk yourself out of. Your brain is designed to protect you first and foremost, and it can send warning signals out to your body before you’ve had time to start reasoning.

And trying to think yourself out of it can actually have the opposite effect. Just like if you tell your brain “don’t think of a purple elephant”, that’s the first thing you’ll do, telling yourself not to imagine the worst will simply send your brain running straight there. Equally, seeking constant reassurance from others can provide a very short-term fix in the realms of “you’ll be fine”, but your brain will start to crave more and more comforting.

It can be difficult to think positive thoughts when world events seem to be spiralling. These external events can start to cause anxiety, which is one of the main foundations of catastrophising. However, it’s important to understand the balance between natural worry about big events, such as war, and being caught in a catastrophic loop in your own day-to-day life.

6 practical ways to shift your brain from catastrophising mode

1.Examine the evidence

This is at the root of CBT, and here you begin to challenge your thoughts and ask what the probability is of them coming true. Looking at the evidence for and against the worst-case scenario you’ve created can show you in realistic terms that there’s a very slim likelihood of it actually happening.

It’s useful to ask yourself:

• • What is the evidence for the worst case?
  • What is the most likely outcome?
  • If the worst happens, how would I cope?

The final question can show you that, even if your fears did materialise, your world would be very unlikely to come crashing down and you’d find a way to cope.

2. Remember, thoughts are not facts

This is a good way to detach yourself from the sometimes-overwhelming tsunami of negative thoughts. Step back from them and create some distance. Try to observe your thoughts rather than immerse yourself in them and you’ll see them for the transient intruders they actually are.

3. Give it a name

Labelling your thoughts can help you take back control. Once you notice you’re starting to spiral, tell yourself “I am catastrophising.” This can help your rational brain start to come to the forefront and slow down some of the danger signals to your body.

4. Ground yourself

This can bring you back into the present, showing you what “is” actually happening rather than looking at the “what if” of the future.

A popular and highly effective one to try is the 5-4-3-2-1 technique, in which you name:

• • 5 things you can see
  • 4 things you can feel
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste

This uses all five of your senses, and can help return your focus into the here and now.

5. Nurture your brain

Too little sleep and too much caffeine can make you feel wired and it can be harder to shift from catastrophic mode if your brain is buzzing.

Give time and attention to getting enough sleep and hydration, eating regularly, and keeping your stress levels down wherever possible. It’s all about creating a good foundation, giving your brain and body a strong baseline.

6. Let yourself worry

This might sound counterproductive, but actually giving yourself allocated time with permission to worry can get it out of your system. Keep this fairly short, 10 to 15 minutes, and write down everything that’s bothering you. If necessary, you can then use the evidence-based exercise outlined earlier.

Then, acknowledge that this is not something you can act on or change immediately, and move on with your day. It can be nice to ease your brain with a comforting episode of your favourite television programme or read a chapter of a good book to switch it out of negative mode.

Get in touch

It’s natural to have negative thoughts sometimes. But if you find yourself catastrophising about your financial future, we can help. Please email us at info@harperlees.co.uk or call 01277 350560 to find out more.

Please note

This article is for general information only and does not constitute advice. The information is aimed at individuals only.

All information is correct at the time of writing and is subject to change in the future.