Reason of negative thinking cycles and how to break them

Negative thoughts can turn you into a prisoner of your mind. When they turn into a vicious circle, you feel trapped. They rob you of joy, creativity, and mental clarity. But there is a way out of this mental prison. First, you need to figure out why you might get stuck in a cycle of negative thoughts and then start changing your mindset to gain control over your mind.

What makes us get stuck in a cycle of negative thinking?

One possible explanation for why we get stuck in negative thinking is that it is a habit that develops based on our experiences and beliefs. When we encounter difficulties or setbacks, we can automatically perceive them as a disaster or a sign that we are not good enough. We can also interpret our lives through the prism of one adverse event, for example, branding ourselves a loser because of some mistake. This creates a distorted view of reality, reinforcing negative emotions and lowering self-esteem.

There are several other reasons we get stuck in negative thinking: we look for problems, not solutions, so when we experience stress or anxiety, we automatically adjust to what might go wrong, overlook the positive aspects, and do not consider alternatives.; we adhere to the “All or nothing” point of view, perceiving things in black and white, which creates unrealistic expectations that lead to disappointment; – we catastrophize, that is, we always imagine the worst—case scenarios and exaggerate the importance of minor problems;

We are prone to negative generalization, that is, the habit of judging some events based on negative experiences. For example, we believe that one mistake makes us worthless people. Emotional thinking is another reason for getting stuck in a cycle of negative thoughts, which I want to mention separately.

We can believe our thoughts, which are a response to unpleasant emotions, and never check whether they are rational and supported by evidence. Feelings only increase the anxiety we experience at this moment, which turns negativity into a vicious circle.

How to get rid of fixated negative thinking

The longer you stay trapped in negative thoughts, the more harm they can cause. Because of this, both mental and physical health suffers, as well as relationships with those you care about. Although it may seem that negative thoughts are inevitable, it’s still worth trying to overcome them. You can eliminate unhealthy thinking patterns, choose a more balanced view, and notice how life begins to play with new colors. Here’s what you need to do.

5 ways to get rid of fixated negative thinking

1. Catch yourself with negative thoughts and work with them

The first step to eliminating negative thought cycles is to start noticing when you’re thinking about the bad. Watch how your thoughts evolve when you judge yourself or reflect on your fears or insecurities. Don’t beat yourself up or blame yourself for them—stay as a spectator, curious and noticing patterns.

Also, listen to the negative statements you make about yourself. For example, you might say you are not good enough or think you will never succeed. Visit. A F R I N I K .C O M .For the full article. Try to replace these thoughts with more constructive ones, such as: “I’ve already overcome difficulties more than once, and now I can handle it too.” Training yourself to replace negative thoughts with positive statements about yourself is even better. Say them out loud or write them down to fix them in your mind and believe in them.

2. Focus on solutions, not problems

When worries or doubts arise, focus not on the problems but on solving them. Ask yourself inspiring questions: What can I do about it, or what strategies will help me overcome it? The more often you do this, the easier it will be for you. It may be uncomfortable at first, but don’t give up—by practicing regularly, you can reconfigure your mind to eliminate useless thinking patterns and gain more freedom and strength.

3. Found out what’s holding you back

To escape the cycle of negative thoughts, you need to determine what is holding you back. These may be limiting beliefs, such as pessimistic thoughts, that have become a habit. Consider whether there is evidence behind them, and try to consider alternative points of view to change your perspective and adjust your ideas about yourself and the world around you in a positive and pleasant direction.

You also need to figure out your bad habits. Do you obsessively check social media when you feel anxious? Do you get stressed out? Replace bad habits with ones that nourish your mind, body, and relationships. Mental freedom requires breaking this vicious circle and adopting a growth mindset.

4. Keep the focus on the present

Dwelling on regrets about the past or worrying about an uncertain future fuels negative thought processes. Focus on the present moment to learn to appreciate simple pleasures and find peace and joy more often. Challenge pessimistic assumptions, use encouraging inner monologues, and learn to forgive yourself and others. An attentive approach to the present will help you change your view of the world and open up new opportunities for growth and happiness.

5. Limit the negative impact

Reduce the time you spend on social media or with people who bring you feelings of exhaustion and unpleasant emotions. Limiting the negative influence from the outside will make it easier to sort out the thoughts in your own head. Try to look for healthy alternatives to spending time. For example, you can read an inspiring book, listen to motivational podcasts, or find those who can share their positive outlook on the world.

6. Develop adaptability

Life is constantly changing, so flexibility is vital. Take up new hobbies, read different books, meet people, and try dishes from other countries’ cuisines. Go beyond your usual lifestyle and mindset. Adapting to new activities, even minor ones, strengthens the ability to perceive new points of view and thinking patterns. Mental flexibility is a skill that can be developed and will help you avoid falling into cycles of negative thinking.