3 Steps to exit a Negative Spiral
Negative emotions can sometimes overwhelm us, leading to a downward spiral that can be challenging to break free from. If left un-processed, negative thinking can have a profound impact on our well-being and hinder our personal and professional growth, as well as impact our relationships with others.
A negative spiral is when you have an uncomfortable thought that leads to more and more negative thoughts, feelings, and sensations.
When you sense yourself starting to fall into familiar patterns of mental discomfort, it's crucial to take proactive steps to manage and address these emotions. In this article, we will explore practical strategies to help you navigate and overcome negative emotions. Let's dive in!
1. Define the Emotion
The first step in dealing with negative emotions is to define and acknowledge them. Give the emotion a name, whether it's anger, sadness, frustration, or anxiety. If you need some extra clarity, use the image below to find the closest emotion you feel, and name it.
By labeling the emotion, you begin to gain a sense of control over it.
Additionally, emotions are not solely confined to our minds; they also manifest in our bodies. Take a moment to connect with your body and identify where you may be holding tension or discomfort associated with the emotion. Place your hands gently on these areas and allow yourself to be present with these sensations.
Some common areas where we feel these uncomfortable emotions are the head, neck, back, abdomen, and hips.
2. Recall an old story attached to this emotion
Our emotions are often influenced by past experiences and the stories we tell ourselves. By recognizing the past and its impact, you can gain clarity on the reasons behind your current emotional state.
Begin with a specific feeling and tune inwards.
You may receive a flood of thoughts, stories, and memories. Focus on one of these old stories that relate to the current emotion you're experiencing.
It’s important to view this from an observational perspective, rather than re-living the memory! Stay present yet neutral in exploring this memory.
How old were you?
Who is around you?
What is the situation?
How are you different now?
Once you've been able to go deep into this feeling, acknowledge that you are now an adult, no longer that former self. You have more wisdom and resources now.
If the present discomfort feels intense, it was likely even more challenging for your younger self!
This perspective can help cultivate empathy and understanding toward yourself now and in the past.
3. Give Yourself Love and Compassion
In times of emotional distress, it's essential to provide yourself with the love, compassion, and presence that may have been lacking in the past.
You are now the loving, patient, and resourceful adult that your Inner Child needed.
Treat your younger self, and your present self, with kindness and understanding. Remind yourself that this is a new moment, one where you have an expanded awareness of yourself and your emotions.
Practice self-love by engaging in activities that bring you joy, seeking support from loved ones, or exploring self-care practices such as meditation or journaling.
Allow yourself to embrace the present moment and the growth it offers.
Conclusion
Noticing, feeling, and transforming a negative mindset can be a challenging experience, but it doesn't have to consume you. By following these steps, you can gain a better understanding of your emotions and find ways to break free from negativity.
Remember to define the emotion, acknowledge past stories, and offer yourself love, compassion, and presence. Taking care of your emotional well-being is a continuous process, so be patient with yourself and embrace the journey of self-discovery.
You may be asking…
Are there any specific techniques to help release negative emotions from the body?
Techniques such as deep breathing, progressive muscle relaxation, and mindfulness can help release tension and negative emotions from the body.
How can I prevent negative emotions from affecting my relationships?
Effective communication, active listening, and empathy are essential in preventing negative emotions from impacting your relationships. Seek open and honest dialogue with your loved ones.
Can negative emotions be transformed into positive ones?
While it may not always be possible to transform negative emotions into positive ones, it is possible to change our perspective and find lessons and growth opportunities within challenging experiences.
Getting Professional Help
If your negative thinking persists and significantly impacts your daily life, consider seeking professional help. A therapist or coach can provide guidance and support tailored to your specific needs. They can help you uncover underlying issues, develop coping mechanisms, and provide strategies to overcome negative thinking patterns. Remember, reaching out for help is a sign of strength, and you don't have to face these challenges alone.