How to Untangle Negative Thought Loops, Become More Mindfully You & Create a Positive Mindset

Rita Mercer Author

What's a negative thought loop? They are patterns of negative thoughts that build neural pathways in our brain that affect our behavior & our mindset.

How to Untangle Negative Thought Loops, Become More Mindfully You & Create a Positive Mindset

Hello my dear! Welcome back to Mindful Living! Are you tired of getting stuck in a negative thought loop? Do you find yourself constantly cycling on negative thoughts, ruminating on what went wrong, and beating yourself up? It’s time to forgive yourself, let go of the shame, and find freedom.

In today’s post, we’re going to learn how to create a positive mindset and become more mindful by untangling our negative thought loops. Understanding our thought patterns is essential for our emotional wellness. By the end of this post, you'll have a few practical tools to increase your awareness and learn new ways to manage your thoughts more effectively.

Defining Negative Thought Loops

What are negative thought loops? We all have them. It’s where one negative thought attaches to another, creating a narrative that forms a new belief system. Next thing you know, you’re stuck cycling on these negative feelings for hours, days, or even years. But today is a new day; it’s time to break free from the cycle of negative thoughts.

How Negative Thought Loops Start

• Past experiences
• Chronic stress
• Physical health or financial issues
• Traumas experienced or witnessed

Negative thought loops often show up as deep-seated beliefs reflecting shame, guilt, self-doubt, low self-esteem, fear, anxiety, or depression.

Examples of Negative Thought Loops

• "I’m not good enough."
• "I’m a failure."
• "I’m not valued."
• "I’m a burden."
• "I can’t reach this goal."
• "I’m unlovable."

These negative thoughts build neural pathways in our brain that affect our behavior and mindset. Before long, we start to believe these lies and hold ourselves hostage with self-forgiveness. Life is too precious to not enjoy every moment of it.

The Science Behind It

Neuroplasticity is our brain’s ability to create new connections and pathways, while neurogenesis is how our brain grows and creates new neurons. The only way to stop negative thought loops is to interrupt them with coping skills and infusing your mind, body, and spirit with new positive thoughts.

Defining Positive Thought Loops

Awareness is key. Recognizing negative thought loops is the first step to breaking free from them. Positive thought loops, like negative thought loops, show up as repetitive patterns but focus on positive thinking that strengthens our self-worth, competence, value, confidence, and overall wellness.

Benefits of Positive Thought Loops

• Healthy motivation
• Resilience
• Optimism in difficult times

Questions to Ask Yourself

• Is what you’re doing working?
• Is what you’re doing helping you or hurting you?

Create new neural pathways in your brain by doing something different. Success and confidence come by doing something positive. You have to make a decision to be intentional and mindful in choosing the positive.

Barriers Linked to Changing Thought Loops

Common Barriers

• Lack of awareness: Often, negative thought loops happen unconsciously.
• Fear of change and the unknown: Change can be scary, but resisting it makes problems grow.

Our brains are wired to prefer familiar patterns, even if they're negative. Changing these patterns requires intentionality, which can feel uncomfortable but is necessary for developing a mindset of freedom and success.

Next Steps: Strategies to Untangle Thought Loops

1. Awareness and Mindfulness

• Capture your thoughts: Don’t let them go unchecked.
• Practice mindfulness: Notice your thoughts without judgment and with loving-kindness.

2. Cognitive Restructuring

• Challenge and reframe your negative thoughts: Ask yourself - what’s the proof, where are the facts, what story am I telling myself?
• Replace negative thoughts: Use balanced and realistic ones that give you life.

3. Building Positive Thought Loops

• Daily practices: Mindfulness, guided meditations, gratitude reflections, journaling, positive affirmations, and visualization techniques.
• Focus on strengths: Surround yourself with positive people and environments.

4. Professional Support

• Seek help if needed: Consider professional support from a licensed counselor or mindset coach.

Closing

To recap, we've defined negative and positive thought loops, discussed the barriers to changing them, and explored practical steps to untangle negative thought loops. By becoming aware of our thought patterns and being intentional and mindful, we can successfully reframe them to feel healthier, happier, and have a more balanced mindset.

Remember, change starts with building awareness within. You are strong. You are capable. And you are worthy.

Until next time, keep living, loving, and daring well!

Take care and God bless.

Free Gift: 

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Categories: : Cope, Mindful, Mindfulness, Negative Thoughts, Reframing, Self Forgiveness, Self Love