Negative Thought Loops:  What They Are, and How to Break Free From Them

At one time or another, we all get stuck in negative thought loops. Negative ways of thinking, negative emotions, and the potential downstream effect on our habits.  We lean on junk foods and caffeine.  Things like “I can’t do anything right” play in our mind.  And like driving a car in very foggy conditions, it’s hard to see much beyond this veil of negativity when we’re in the moment. 

Compounding the difficulty is that we have a strong bias for the present.  For a mix of psychological and cognitive factors, we tend to overweight our present state – how we think and feel right now – over other factors.  So instead of remembering that the fog will lift, or the storm will likely pass shortly, we may loop into another negative thought pattern.  And the cycle continues.

The issue isn’t with normal mood patterns – an occasional bad day or mood is to be expected.  The problem comes when we spend too much time in these states, at the expense of our happiness, productivity, and relationships.

How to Shift to Positive Loops

It’s my belief that since we can stuck in negative thought patterns, we can also get stuck in positive thought patterns.  Or at least increase the amount of time we spend in happier, more productive states.

There are tools and actual exercises we have at our disposal that we can proactively use to shift out focus, shift our mood, and get back on track.*  We can get stuck in positive, self-reinforcing loops of diet, exercise, meditation, and creativity.  Of positive emotions and gratefulness.  There are exercises we can do, for the mind and body, that can help tremendously

Here are four simple, free things to get started:

1. Take a gratitude walk.  Simply unplug and go for a ten minute walk (preferably outside).  Think of three things you’re grateful for (actually coming up with three things is an important aspect of this). 
2. Examine the language you use.  How do you speak, how do you write?  Do you use positive words and language?  While you’re at it, try to identify any scripts you hold in your head (that we usually loop through again and again), and ask yourself if they’re still valid.  Are they helping you or hurting?
3. Think of someone in your life, or even a stranger in the room, and hold them in your mind for a two minutes.  Close your eyes and wish nothing but the best for them.  (This is also a simple introductory meditation exercise for those interested in getting started with a meditation practice).
4. Take a look at the five people, media, and information sources you spend the most time with.  Are they positive influences, or reinforcing negativity?

Here’s the thing though. You can’t be passive about it. You have to be proactive, learn to recognize in the moment when you’ve been stuck in a negative loop, and consciously try these exercises. 

No one can do it for us.  Others can help.  But we’re ultimately responsible for ourselves, our well-being, and our happiness.