Use this simple technique to stop negative thoughts and thought loops
Realising you are not your thoughts is a huge step in your healing journey. Sometimes we are overwhelmed with negative feelings and trapped in thought loops. Try this simple exercise, it really works.
In our daily lives, we are constantly bombarded with thoughts. These thoughts can be about work, relationships, self-image, or even trivial matters. While thoughts are a natural part of human consciousness, becoming overly attached to them can lead to stress, anxiety, and burnout. I want to show you how you can create awareness of your thoughts, plus a technique that really helps me in the moment when I’m getting lost in my own thoughts.
Negative thoughts are my Achilles heel. If there was a sport for overthinking, being hard on myself, having negative self-talk, and ruminating on old past arguments, then I would win gold. I guess I wasn’t even aware how hard I was on myself until an ayahuasca experience; my assumptions and ways of thinking were completely challenged. The negative thoughts still come, but I'm more aware of them in the present moment (sometimes this is more annoying than previous ignorance, as I can be hard on myself for not being “perfectly healed”—another future article;-) ).
Thoughts are fleeting and ever-changing. They come and go, often without our control. Previous trauma, suppressed anger, and obsessing over what you should have done in a situation can lead to something known as a thought loop.
What is a Thought Loop?
A thought loop is a repetitive and often intrusive pattern of thinking where the same thought or sequence of thoughts is repeated over and over again. It can feel like you're stuck in a mental cycle that's difficult to break out of. Thought loops can occur in various contexts and may be related to different underlying causes.
Characteristics of Thought Loops
Repetitiveness: The same thought or series of thoughts is replayed in the mind, often without resolution or conclusion.
Intrusiveness: The thoughts may be unwanted and can intrude into other mental activities, making it difficult to focus on other tasks.
Intensity: Thought loops can be emotionally charged, leading to increased anxiety, frustration, or distress.
You are not your thoughts
It's a common human tendency to believe our thoughts, as they often feel very real and true to us. However, not all thoughts are accurate or helpful, and believing them without question can lead to misunderstandings, unnecessary stress, or poor decision-making.
Here's why you might not want to believe what you think all the time:
Thoughts Can Be Biassed: Emotions, past experiences, and biases frequently have an impact on our thoughts. This can lead to distorted thinking or overgeneralisations.
Thoughts Are Not Always Facts: Just because you think something doesn't make it true. Thoughts can be based on misconceptions, incomplete information, or irrational fears.
External Factors Can Influence Thoughts: Stress, fatigue, or other external pressures can cause you to have thoughts that don't necessarily reflect your true beliefs or values.
Thoughts Can Be Transient: Our thoughts can change from moment to moment. What feels true now might not feel the same way later.
You can learn to observe our thoughts without attachment. This doesn't mean ignoring or suppressing thoughts, but rather noticing them and letting them pass.
How to break thought loops
Being aware of why you think the way you do is the first action that you should consider. Rather than acting on every thought you have, sit with it and be curious about where it comes from. Why are you trapped in certain thought loops? Is there a theme around certain intrusive thoughts? Regardless, even if you have done a lot of healing and become compassionate towards yourself, you can still find yourself getting overwhelmed, overthinking, and often being caught off guard. The technique below is something that really helped me stop a thought in its tracks. Each time I noticed I was in a thought loop, I just put the exercise below into practice. It’s very simple to do:
Notice your thought loop
Take a deep breath in
Breathe out as hard as you can through the mouth
Repeat if needed
You will soon see the effectiveness of this exercise. You are essentially training your subconscious and showing who is in charge. The voices of self-criticism, negative thoughts about the way you look, and how you should have acted a certain way in an argument will become less frequent and a lot quieter. You’ll even be able to catch them sooner, before the thought burdens you
Not listening to thoughts all the time is not about ignoring or denying them. It's about recognising that they are just thoughts and not necessarily truths. Understanding what triggers these loops and learning strategies to break free from them can lead to a more balanced and peaceful mental state. If thought loops become a persistent problem, seeking professional support may be a helpful step.
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Excellent post full of practical stuff. Thank you for sharing ❤️