Stop the Mental Spiral
- a t
- Sep 9
- 2 min read
Have you ever noticed how a single negative thought can pull you into a downward spiral? It starts small: “I messed up.” Soon it grows into “I always mess up,” and before long it becomes “I’ll never get it right. Why even try?”
These chains of thinking are called negative automatic thoughts. They are the spontaneous, often critical statements that pop into your mind about yourself, your future, or the world around you. Left unchecked, they feed anxiety, depression, and hopelessness.
A 2015 study by Iancu et al. found that people with social anxiety disorder (SAD) experience significantly more negative automatic thoughts and fewer positive automatic thoughts than people without the disorder. This imbalance fuels fear, avoidance, and disability. Interestingly, the researchers also discovered that positive automatic thoughts (such as “I can handle this” or “I’m a likable person”) were even more powerful than negative thoughts in predicting lower social fear and avoidance. In other words, it’s not just about stopping the negative; it’s also about actively strengthening the positive.
How to Interrupt the Spiral:
Catch the Lie. Notice the thought that sparks the spiral. Ask: “Is this 100% true? What evidence supports or contradicts it?” By replacing distorted self-talk with a more balanced thought, you reduce the negative bias that fuels anxiety.
Practice the New Path. Your brain builds pathways through repetition. Each time you challenge a spiral and replace it with truth or encouragement, you strengthen positive automatic thoughts. Over time, this rewiring makes optimism more natural and self-criticism weaker.
See It Differently. You can’t control everything that happens, but you can control how you interpret it. Reframing shifts your perspective from defeat to growth: “This is hard, but it’s helping me build resilience.”
Anchor in Gratitude. Spirals thrive in negativity. Gratitude and mindfulness redirect your attention toward positive input. List three things you’re thankful for, breathe deeply, or pray. Research shows that building positive experiences and thoughts provides a buffer against anxiety.
Final Thoughts:
Mental spirals don’t have to control your life. Research reminds us that healing comes not only from reducing negative automatic thoughts but also from cultivating positive ones. By catching lies, rewiring your brain, reframing situations, and anchoring in gratitude, you can create a healthier thought balance, breaking the cycle at its root, not just treating the symptoms.
Iancu, I., Bodner, E., Joubran, S., Lupinsky, Y., & Barenboim, D. (2015). Negative and positive automatic thoughts in social anxiety disorder. The Israel Journal of Psychiatry and Related Sciences, 52(2), 129–135.