How to Get Out of a Negative Thought Pattern?

by Bridget Nash

We all get stuck in negative thinking patterns from time to time, and it can take some real self-awareness to notice when it’s happening. But what do you do to pull yourself out of it once you realize you’re caught in a downward spiral?

            Trying to interrupt a negative thought pattern can be tricky, and a great time for some self-exploration using the Cognitive Behavioral Therapy model (CBT). What is CBT? you might be asking. CBT is an approach to observing our thoughts and emotions (cognitive) and actions (behavioral) and how they impact one another. Often times when we feel negatively about something, we make sense of those emotions by drawing conclusions that may lead to negative thoughts, which in turn cause us to behave in a self-sabotaging way. Using the some CBT-based prompting questions, you may be able to tease out what’s going on below the surface that’s keeping you stuck in a negative thought pattern. Let’s try it together! I’ve given some response examples for each question for a negative thought pattern about an upcoming test, but feel free to use your own situation!

What was the negative thought?

Example: “I’m going to fail this exam!”

You may have had a thought like this while studying for a difficult test. This is usually where the ‘downward spiral’ begins—we start ‘catastrophizing’ (exactly what it sounds like, making a catastrophe out of our situation).

What does the negative thought say about me?

Example: “I’m stupid. I’ll never succeed at anything.”

Our negative thoughts often turn into self-sabotaging or self-deprecating statements about ourselves.

What emotions am I experiencing?

Example: anger, shame, fear, hopelessness

Our emotions can often be the seed of the negative thought pattern before we’ve even linked it to a thought.

What sensations do I notice in my body?

Example: face feels hot, tension in my neck and shoulders, stomachache

It may take some practice to tune into your physical experience, so don’t worry if you find it difficult on your first try. Remember, you feel it first, think it later.

What’s going on in my environment?

Example: loud music playing, temperature in the room is too hot

We’re often much more impacted by our surroundings than we realize. Something external happening around you may have triggered an internal response.

What pieces of evidence do I have to challenge or disprove my negative thought?

Example: I have passed difficult tests before. I am doing well in other classes, so I know I’m not “stupid”—this material is just more challenging for me. My ‘success’ in life is not dependent on this one exam.

Now’s the time to ‘play Devil’s advocate’ for yourself (or maybe angel’s advocate since we’re trying to find more positive, reality-based evidence). When are some experiences you’ve had in the past that didn’t turn into a catastrophe? What would you tell a friend who made these statements about themselves? In the long-run, how big of an impact will this one test have?

What do I need in this moment?

Example: Turn the music down and find a more quiet spot. Go run my hands under cool water or drink a cold beverage. Practice deep breathing. Encourage myself with positive words."

Remember what I said about feeling your body experience? Noticing what your body is feeling when in distress and finding ways to soothe it will go a long way to calming down your emotions and thoughts.

What can I do for myself to help correct this negative thought pattern?

Example: Plan study time. Use notecards to quiz myself. Watch some videos on YouTube that explain this topic.

Self-advocacy in action! In the large majority of circumstances you are often not as powerless as you might feel. Make a list of things you can do to improve your situation like finding a more peaceful environment, hearing the information presented in a different way that may help you understand it better, quiz yourself and review material you are stuck on.

After taking some time to slow down and examine what’s happening in our minds and bodies can get us ‘unstuck’ from a negative thought pattern. Try it yourself—you may be surprised by what you uncover that’s keeping you stuck!

Check out more info on Cognitive Behavioral Therapy here: https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral , https://www.ncbi.nlm.nih.gov/books/NBK279297/ , https://www.psychologytoday.com/us/basics/cognitive-behavioral-therapy