The human brain is constantly in motion, even when your body is at rest. We are always thinking about something—whether it's a problem we must solve or an idea brewing in our minds.
It's no wonder, then, that so much of our time is spent worrying and ruminating on things that are important to us. Research shows that we spend almost 46.9% of our waking hours thinking about something unrelated to what we are currently doing.
But can we blame our brains for this perpetual state of mind wandering?
Not at all, because it's a natural part of our cognitive architecture—mind wandering is the brain's healthy "default mode" linked to our creativity and helps us develop new ideas, plan for the future, or even reflect on our past. Our brain being "always on" also serves an evolutionary purpose, allowing us to process the enormous amount of information we take daily and stay alert for potential threats.
However, when we spend too much time ruminating on the same thoughts, it can quickly lead to obsessive thinking patterns known as "negative thought loops," which can be challenging to break. But don't worry! With a few strategies and techniques, you can learn how to recognize this thinking and plan to stop obsessing and experience more positive emotions.
Keep reading to find out how!
But First Things First, What Are Negative Thought Loops?
Negative thought loops are repetitive and intrusive thoughts that cause us to be stuck in a cycle of rumination and worry. These thoughts can be about past events, future scenarios, or seemingly random musings. They are fueled by the “negativity bias,” a psychological phenomenon that explains why we tend to focus more on negative experiences than positive ones.
For instance, when we encounter negative stimuli, our brain automatically reacts with a surge in neural activity in response to the perceived threat. This is because our brains are hard-wired to pay attention to negative stimuli, and letting go of those thoughts can be challenging. As such, we tend to register negative information more readily, consider it more important, remember it more vividly, and dwell on it more intensely than positive events.
Unfortunately, this phenomenon can make us focus more intensely on the negative and make decisions based on negative information. Thus, we create a disordered pattern, like a loop, in which negative thoughts are recycled, and the cycle is repeated. And the more negative your thoughts are, the harder it is to break free.
As a result, it interferes with other types of thinking and can lead to rumination, self-criticism (common with perfectionists when they, don't get everything "just right"), unhealthy brooding, and obsessing. Being stuck in a negative thought loop can also lead to other mental health issues, such as anxiety, depression, obsessive-compulsive disorder, somatic distress, and low self-esteem.
Want to learn more about your amazing brain? Read our free member’s series, Neuroscience 101 - Brain Basics: A Beginner's Guide to Neuroscience!
How to Recognize Negative Thought Loops and Help Stop Obsessing
When we are in the midst of a particularly vicious spiral, it can feel like there's no escape from the constant mental chatter and rumination. But the first step in breaking free from negative thought loops is to recognize what and when they happen.
Here are some signs that you may be in the midst of a negative thought loop:
- You are fixated on a particular problem or issue and can't seem to let it go.
- You are experiencing a lot of negative emotions, such as fear, anxiety, sadness, or anger.
- You are constantly replaying a past event, affecting your mood and behavior.
- You are imagining worst-case scenarios or catastrophizing about the future.
- You are obsessing over mistakes or flaws in yourself or others.
- You have difficulty making decisions because you're stuck trying to find the "perfect" solution.
If you recognize any of these signs in yourself, you may be caught in a negative thought loop. The next step is to learn how to stop obsessing and engage in positive thinking.
How to Stop a Negative Thought Loop
To escape negative thought loops and stop obsessing, it's crucial to introspect and seek feedback to address potential annoyances effectively. Stopping negative thought loops requires practice and patience.
Use the following tips to learn how to stop obsessing and break free from negative thought cycles (we also recommend learning grounding techniques).
Become Aware of Your Thoughts
The first step in breaking free from negative thought loops is to take a step back and become aware of your thoughts with neutrality. Acknowledge that you are having negative or intrusive thoughts, but don't judge yourself for it. Recognize possible triggers you must avoid, including people, places, and activities that cause the loop to start. Pay attention to words or phrases that are often part of the loop, and be mindful when they come up in your self-talk.
Challenge Your Negative Thoughts
Once you've become aware of your patterns, take the time to challenge them. Remember, negative thought loops are often based on irrational or exaggerated thinking patterns, and to break free from these patterns, you need to look for evidence to support the challenge.
For instance, when you notice a negative thought, ask yourself:
- Is this thought helpful?
- Is it true and based on facts, or is it a distortion or exaggeration?
- What would I tell someone else if they had this thought?
- What other perspective could I take on this situation?
By challenging your thoughts, you can see the situation objectively and stop obsessing over it.
Reframe Your Thoughts
Reframing your thoughts means looking for a more positive or realistic interpretation of a situation. Reframing your thoughts can change your feelings about a situation and develop productive ways to respond.
Try the following to reframe your thoughts:
- Identify the negative thought that's causing you distress.
- Ask yourself, "Is there another way to think about this?"
- Look for evidence to support a more positive or realistic interpretation of the situation.
- Replace the negative thought with a more positive or realistic one.
For example, if you obsess over a mistake or flaw in yourself or someone else, try reframing what you can learn from it. By focusing on the learning opportunity, you can move forward instead of staying stuck in a cycle of negative thinking.
Practice Gratitude and Mindfulness
The benefit of practicing gratitude and mindfulness is that it helps to shift your focus away from the negative thought loop and towards more positive, present-moment experiences.
Try expressing gratitude for the small things in life, such as a sunny day or a tasty meal. Focus on your breath and be mindful of the present moment.
When your thoughts drift toward the negative thought loop, gently acknowledge it and then refocus on something positive. This can be simply taking a deep breath while letting your thoughts come and go.
Want to learn more about the power of being mindful? Read our free member’s series, Mindfulness 101!
Find Healthy Distractions
Distraction can be a valuable tool to help you break free from negative thought loops. Take some time to do something you enjoy, such as reading a book, listening to music, or spending time in nature.
You can also do something active like walking, engaging in a sport or hobby, working on an art project, or practicing yoga. These activities can help you shift your focus away from the negative thought loop, reduce stress, and give your mind a break.
Get Creative
Creativity can also be a great way to break from negative thought loops. Whether writing, playing, exploring life's possibilities, painting, sculpting, cooking, or just being silly and having fun, getting creative can help you find new perspectives or ways to cope. Being creative can also help you find clarity.
While getting creative, don't pressure yourself to develop something perfect or extraordinary. Instead, enjoy the process and listen to your intuition.
Talk It Out
You probably know that “a problem shared is a problem halved.” This is relevant here, too. Talking about your worries or anxieties with somebody you trust can help get them off your chest and bring a sense of relief. You only need to speak with someone who can listen without judgment or interference. Even if they don't offer any advice, being able to express yourself and get your feelings out will help you break free from negative thought loops.
Having a Positive Mindset is Within Your Reach
Recognizing and dealing with negative thought loops can help you break the unhealthy thinking cycle and gain clarity on a situation. All you need is to understand what is happening and that you control your thoughts, not the other way around.
By learning strategies to recognize, challenge, and replace negative thought patterns with more positive ones, you can replace the unhealthy cycle of rumination with more positive, empowering thoughts.
Visit our members area and read more on how to stop negative thought loops, intrusive thoughts, overthinking, and ruminating.
