Ways to Stop Spiraling Negative Thoughts from Taking Control

Let’s say you’re having a really good day, are feeling totally on point, and then suddenly, something happens to pull you completely out of your comfort zone. Maybe it’s something your ex posted on social media, maybe something you were really excited about didn’t pan out, or maybe you feel rejected in some way. You no longer feel great and your thought process totally shifted—but if you know how to stop negative thinking spirals, you can still turn around the course of your day. And for the sake of your mood and mental health, learning how to do just that is worth your time.

Not sure how to stop negative thinking from spiraling out of control? Try these methods:

1. Ask for a reality check

Sometimes, a voice that isn’t your own can help you realize that most often, your thoughts aren’t true. Taking a reality test with a friend, who will question your thoughts and ask you to find evidence of them being true—for instance, the irrational fear of you suddenly deciding you fail at everything you put your mind to—can really help put things in perspective, this friend can offer alternate thoughts, distract you, and recommend other ways to deal with your emotions.

2. Get moving

Just moving around for a little bit, like by taking a short walk or doing a quick yoga flow can change your whole outlook, get you out of the spiral, and give you those feel-good, mood-boosting endorphins and of course, if you have time at that moment to have a longer sweat sesh or to hit the gym, do it, if only to get your mind off your thoughts for a little while longer.

3. Reach for a slightly higher thought

It’s tough to know how to stop negative thinking from ruining your day in every instance, since, often it’s hard or even impossible to transition quickly from negative to happy.

In this case, you can still prioritize small wins to slightly shift your thoughts and mood.  For example, if you’re sad about a recent breakup, allowing yourself to be angry at the person may not be the best feeling, but it’s still higher on the scale than sadness—or if you feel worried about an upcoming job, consider watching a funny movie to feel a sense of humor about it.

4. Change your environment—physical or digital

If it’s the fitness models you follow on Instagram, disconnect. If your work environment is toxic, take a mental health day, turn off your mail notifications, and see how you feel.Be hyper-aware of how your environment is contributing to your spiral.

5. Don’t forget to breathe

When you feel worried, a perfect opportunity to take a time-out to breathe. Close your eyes and breathe in for a count of four; then breathe out slowly to the count of four. When worries and stress begin to rise, be kind to yourself…pause to relax and breathe. A worried mind gets very calm when it’s focused on breathing rather than worrying.

It’s a tough world out there right now. With so much uncertainty, fear, and intense energy, it’s no wonder why so many of us find ourselves spiraling through worst case scenarios and scary thoughts and feelings. Then, of course, once we find ourselves down this negative rabbit hole, it can be so hard to climb out of it but with the methods mentioned above, we just might get ourselves out of that hole.