Beat Negativity

In a downward loop? Learn to SPIN.

It’s easy to get caught in a negative thinking loop - a negative focus that can rapidly induce a state of stuckness or a downward emotional spiral. 

It doesn’t matter how justified you are in your negative thoughts. The point is this: negative thoughts are never going to be helpful to you.

Perhaps there’s something you dislike about yourself. The more you focus on what you don’t like, the more your focus is on the negative, the more those thoughts will make you feel bad - frustrated, irritated, angry, sad...

To stop the negative looping, SPIN:

  1. S  - Stop fueling the negative. Consciously get your attention off your failings: stop talking, thinking and ruminating about what you don’t like.
  2. P -  Positively focus on what’s good instead. What do you like? List those things - write them down, think about them, and let yourself feel better.
  3. I -  Invert. What’s the flip side, the opposite of what you don’t like? Label it in a positive way. (So, if you think you’ve been ‘mean’, the opposite could be ‘generous’.)
  4. N -  Nourish that thought. Consciously seek out and focus on times that was true. (When have you been generous in your life?) Write those times down, think about them, and let yourself feel better.

Catch yourself whenever you have a negative focus and consciously spin.  

If you'd like to explore this further, why not arrange a free and informal chat with me? Let's talk.

 

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