Podcasts > On Purpose with Jay Shetty > Do THIS to Stop Spiraling (7 Steps to Instantly Break the Cycle of Negative Thoughts)

Do THIS to Stop Spiraling (7 Steps to Instantly Break the Cycle of Negative Thoughts)

By iHeartPodcasts

In this episode of On Purpose, Jay Shetty explores strategies for breaking free from negative thought patterns. He introduces the concept of treating negative thoughts as temporary visitors rather than permanent truths, and presents practical methods for building self-awareness through daily thought monitoring and reframing exercises.

The episode covers evidence-based approaches to managing mental well-being, including mindfulness practices shown to reduce anxiety and depression. Shetty discusses the importance of maintaining physical health basics while also addressing the impact of digital consumption on mental state, offering concrete steps for creating boundaries with media intake and external negativity. The summary provides actionable techniques for transforming negative thought patterns into balanced, growth-oriented perspectives.

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Do THIS to Stop Spiraling (7 Steps to Instantly Break the Cycle of Negative Thoughts)

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Do THIS to Stop Spiraling (7 Steps to Instantly Break the Cycle of Negative Thoughts)

1-Page Summary

Awareness and Acknowledgment of Negative Thoughts

Jay Shetty introduces a powerful perspective on managing negative thoughts, explaining that thoughts are temporary visitors rather than permanent truths. He compares negative thoughts to pop-up ads on a computer screen—distracting but not meaningful. To build awareness, Shetty recommends setting three daily thought alerts (morning, midday, and evening) to pause, reflect, and record negative thought patterns, creating opportunities for intervention.

Challenging and Reframing Negative Thought Patterns

When dealing with negative thoughts, Shetty advocates for questioning their validity like a lawyer building a case, rather than accepting them at face value. He suggests a daily practice of writing down negative thoughts, challenging them with contradicting facts, and rewriting them into balanced, positive statements. Additionally, Shetty emphasizes the importance of reframing challenges to highlight growth opportunities, recommending exercises like the "reframing jar" where adverse events are rewritten in a neutral or positive light.

Incorporating Mindfulness, Self-Care, and Positive Activities

Research by Kabat-Zinn shows that consistent mindfulness practices can significantly reduce anxiety and depression. Simple techniques, such as five-minute breathing exercises and hourly one-minute breaks for deep breathing, can create mental space and tranquility. The experts recommend spending at least 15 minutes daily on enjoyable activities, while maintaining foundational health practices like getting 7 hours of sleep, drinking 8 glasses of water, and incorporating 15 minutes of movement.

Managing External Sources of Negativity

In our digital age, Shetty emphasizes the importance of curating our "digital diet." He recommends a 24-hour media detox to observe its impact on mental state, limiting news consumption to once daily, and deliberately filtering digital content. Shetty introduces the concept of a "positivity shield," encouraging listeners to be selective about which external feedback to internalize, focusing only on inputs that contribute to personal growth while disregarding those that threaten self-worth.

1-Page Summary

Additional Materials

Counterarguments

  • While negative thoughts can be seen as temporary, some may stem from deeper psychological issues that require more than awareness and reframing to address.
  • Comparing negative thoughts to pop-up ads might trivialize the impact that persistent negative thinking can have on mental health.
  • Setting daily thought alerts could potentially lead to increased anxiety for some individuals who may become overly focused on identifying negative thoughts.
  • The process of challenging and reframing negative thoughts may not be as straightforward for individuals with certain mental health conditions, such as depression or anxiety disorders.
  • The suggestion to rewrite adverse events in a positive light might not always be appropriate, as it could lead to invalidation of genuine feelings and experiences.
  • Mindfulness and self-care practices are beneficial, but they are not a one-size-fits-all solution and may not be effective for everyone.
  • The recommendation of specific amounts of sleep, water intake, and exercise may not be suitable for all individuals due to varying health needs and conditions.
  • A 24-hour media detox and limiting news consumption could lead to a lack of awareness about important societal issues and events.
  • The concept of a "positivity shield" might encourage avoidance of constructive criticism that could be essential for personal growth and development.
  • The advice provided may not take into account socioeconomic factors that can limit an individual's ability to engage in self-care and positive activities.

Actionables

  • Create a "thought interruption" toolkit by gathering items that symbolize positivity, such as a stress ball, a picture of a loved one, or a small plant, and use them to physically interrupt a negative thought pattern. When you catch yourself spiraling into negative thoughts, physically interact with one of these items to create a tactile cue to shift your mindset.
  • Develop a "positivity playlist" with songs that have uplifting lyrics and melodies, and commit to listening to it during your daily 15-minute enjoyable activity time. Music can alter mood quickly, so this playlist can serve as an auditory trigger to reinforce positive thinking and emotional well-being.
  • Designate a "news blackout" buddy who agrees to share only one piece of positive news with you each day, ensuring that your limited news consumption is constructive. This strategy helps filter the influx of information and maintains your "positivity shield" by relying on a trusted source to curate content that aligns with your goal of staying informed yet positive.

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Do THIS to Stop Spiraling (7 Steps to Instantly Break the Cycle of Negative Thoughts)

Awareness and Acknowledgment of Negative Thoughts

Understanding and managing negative thoughts is vital for mental well-being. The key is to recognize that thoughts are not permanent or inherently true and to establish mindfulness practices to monitor and intervene with these thought patterns.

Recognize Thoughts Aren't Permanent or Inherently True

Thoughts Are Temporary Visitors, Not Reflections of Identity. Labeling and Observing Thoughts Without Attachment Reduces Reactivity

Your thoughts aren't always true, nor do they always reflect reality; it's important to challenge them rather than accept them at face value. Recognize that you are not your thoughts. They are visitors passing through—the mental noise that comes and goes, not the truth. Awareness helps you realize that negative thoughts are not facts, not reality, and not an expression of who you are.

Labeling emotions and naming them can activate the prefrontal cortex and calm the amygdala. This process reduces emotional overwhelm because it creates a mindfulness space between the thought and the emotion. Think of negative thoughts like temporary and annoying pop-up ads—they're distracting but not permanent or meaningful. Instead of engaging with them, let them pass.

Jay Shetty offers a useful analogy, comparing thoughts to pop-ups on a computer screen: they are temporary visitors you shouldn't click on or become attached to. Sharing a Zen story, Shetty explains that while two monks observed the same clouds, their reactions differed, illustrating that it's not the clouds (thoughts) that change, but rather ...

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Awareness and Acknowledgment of Negative Thoughts

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Counterarguments

  • While recognizing thoughts as temporary and not inherently true can be helpful, some individuals may find that certain persistent negative thoughts do have a basis in reality and may require more than mindfulness to address, such as therapy or other interventions.
  • Labeling and observing thoughts without attachment might not be sufficient for everyone, especially for those with severe mental health issues like depression or anxiety disorders, where professional treatment is often necessary.
  • The analogy of negative thoughts as pop-up ads may trivialize the distress they can cause for some people, and it might not resonate with individuals who experience intrusive thoughts as intensely distressing or disruptive.
  • Mindfulness practices are not universally effective; some people may not benefit from them or may find them challenging to implement due to various reasons, including cultural differences or personal preferences.
  • The suggestion to set reminders throughout the day to reflect on negative thoughts could potentially lead to increased rumination and anxiety for some individuals, particularly if they become overly focused on monitoring their thoughts.
  • Writing down negative thoughts as a way to gain power over them might not be helpful for everyone; for some, i ...

Actionables

  • Create a "thought interruption" playlist with songs that have positive affirmations or uplifting lyrics to shift your focus when negative thoughts arise. When you notice a negative thought, play this playlist to engage different areas of your brain and associate the interruption with a positive sensory experience, making it easier to detach from the thought.
  • Designate a "worry window" in your daily schedule, a 15-minute period where you allow yourself to fully focus on your negative thoughts. Outside of this window, if a negative thought comes up, write it down and postpone dwelling on it until your scheduled time. This practice can help compartmentalize negative thinking and reduce its impact throughout the day.
  • Turn negative thought p ...

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Do THIS to Stop Spiraling (7 Steps to Instantly Break the Cycle of Negative Thoughts)

Challenging and Reframing Negative Thought Patterns

Jay Shetty provides insights on how to tackle and transform negative thought patterns into opportunities for resilience and growth.

Question the Validity of Negative Thoughts

Question Negative Thoughts; Seek Evidence For Accuracy

Shetty encourages individuals not to take negative thoughts at face value but to question their accuracy, demanding evidence like a lawyer building a case. He advises against assuming, bowing down to fear, or believing negativity without proof. Shetty suggests a daily routine of writing down a negative thought, challenging it with facts that contradict the thought, and then rewriting it into a balanced and positive statement before going to bed.

Reframe Negative Experiences In a Positive Light

Reframe Challenges to Highlight Resilience and Growth Opportunities

Reframing negative experiences serves as a pivotal mechanism for altering our perception of and response to challenges. Shetty guides us to change the narrative associated with negative experiences, which in turn changes the emotional response. By reframing a challenge, the focus shifts to the resilience developed and the growth opportunities present in the situation. For instance, he presents the example of being cut off in traffic; rather than reacting with anger, one could appreciate that they arrived on time and shared positive interactions with others.

Shetty postulates that altering our perspective on an incident can drastically change our emotional engagement with it. He advises viewing unfavorable situations as insightful or empowering, which can substantially boost resilience and mental well-being. Shetty underscores the transformat ...

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Challenging and Reframing Negative Thought Patterns

Additional Materials

Counterarguments

  • While questioning negative thoughts is beneficial, it's important to acknowledge that some negative thoughts may be based on real issues that require attention rather than reframing.
  • Seeking evidence for the accuracy of negative thoughts can sometimes lead to rumination, which may exacerbate anxiety or depression in some individuals.
  • Not all negative thoughts can be easily rewritten into positive statements, especially if they are deeply rooted in personal trauma or mental health conditions.
  • Reframing negative experiences in a positive light might not always be appropriate, such as in situations of grief or loss, where processing negative emotions is a necessary part of healing.
  • The suggestion to focus on resilience and growth can sometimes inadvertently lead to the minimization of one's feelings or the seriousness of a situation.
  • The idea of altering perspective to change emotional engagement might not take into account the complexity of emotions and how they are influenced by a variety of factors beyond perspective.
  • The concept of reacting differently to situations based on framing might oversimplify human behavior and ignore other determinants like personality, past experiences, and biological factors.
  • The exercise of pausing to contemplate the advantages of a situation may not be feasible in high-stress or emergency scenarios wh ...

Actionables

  • Create a "growth diary" where you document daily challenges and actively write down what skills or strengths you used to overcome them. This practice encourages you to recognize your resilience and growth, turning each entry into a testament of your personal development. For example, if you faced a difficult conversation at work, note how you used empathy and clear communication to navigate the situation.
  • Develop a "positivity playlist" with songs that have uplifting or empowering lyrics and listen to it whenever you need a perspective shift. Music can influence emotions quickly, so by curating a playlist that resonates with positive reframing, you can alter your mood and mindset. For instance, after a setback, listening to a song about overcoming obstacles can help you reframe the experience as a stepping stone rather than a roadblock.
  • Engage in a weekly "advantage brainstorming ...

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Do THIS to Stop Spiraling (7 Steps to Instantly Break the Cycle of Negative Thoughts)

Incorporating Mindfulness, Self-Care, and Positive Activities

To maintain mental well-being, integrating mindfulness, self-care, and positive activities into daily life is essential. Research and experts like Kabat-Zinn and Jay Shetty advocate for simple but consistent practices.

Integrate Regular Mindfulness and Meditation Practices

Mindfulness involves noticing your present experience, allowing thoughts to pass without dwelling on them, and focusing on the breath.

Mindfulness Exercises Create Mental Space, Calm the Mind, and Improve Navigation of Challenging Thoughts and Emotions

Quietening the mind, even briefly, can reset an entire day. Regular mindfulness practice enables individuals to maneuver around negative thoughts comfortably. Studies by Kabat-Zinn demonstrate that consistent mindfulness practices can significantly reduce anxiety and depression. Simple techniques, such as setting a five-minute timer to focus on breathing and returning attention to the breath when thoughts wander, are effective. For every hour, taking a one-minute break to breathe deeply can provide a respite. Setting reminders and reflecting on thoughts calmly are part of the mindfulness exercises that create mental space and tranquility.

Prioritize Engaging In Enjoyable, Fulfilling Activities

Joyful Activities Counteract Negative Thoughts and Boost Mental Well-Being

Regular participation in enjoyable activities can significantly lower depression levels. It is helpful to spend at least 15 minutes doing something truly loved and observe any changes in mood before and after the activity. Planning a daily 20-minute joy episode for an activity that nou ...

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Incorporating Mindfulness, Self-Care, and Positive Activities

Additional Materials

Counterarguments

  • While mindfulness and meditation are beneficial for many, they may not be suitable for everyone, especially those with certain psychological conditions who may experience increased anxiety or distress during such practices.
  • The effectiveness of mindfulness and meditation can vary greatly among individuals, and some may find other strategies more effective for managing stress and negative emotions.
  • The recommendation to engage in enjoyable activities assumes that individuals have the time, resources, and ability to do so, which may not be the case for everyone, particularly those with demanding schedules or financial constraints.
  • The assertion that regular exercise can reduce depressive symptoms by up to 30% may not account for the complexity of depression as a mental health condition, which can require a multifaceted treatment approach beyond exercise alone.
  • The advice on sleep, hydration, and exercise, while generally sound, may oversimplify the challenges some individuals face in achieving these goals, such as those with sleep disorders, physical disabilities, or limited access to clean water.
  • The suggestion of daily rituals like getting 7 hours of sleep or drinking 8 glasses of water may not be one ...

Actionables

  • You can create a "mindfulness map" for your living space, marking spots where you'll pause for a brief mindfulness exercise each time you pass by. For instance, place a small sticker on the corner of your work desk, by the fridge, or on the bathroom mirror as a reminder to take a moment to breathe and be present.
  • Develop a "joy journal" where you log daily activities that bring you happiness, aiming to discover new ones each week. This could be as simple as listening to a new song, trying out a new recipe, or calling a friend for a quick chat, with the goal of dedicating time to these activities for at least 15 minutes each day.
  • Start a hydration challenge with friends or fam ...

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Do THIS to Stop Spiraling (7 Steps to Instantly Break the Cycle of Negative Thoughts)

Managing External Sources of Negativity

In a digital age where information is omnipresent, Jay Shetty offers guidance on managing external sources of negativity to protect mental health and maintain a balanced life.

Limit Consumption of Negative News and Social Media

Curating a Digital Diet to Minimize Negative Information Protects Mental Health and Maintains Balance

Shetty talks about the challenge of news finding us rather than us finding it, highlighting the intrusive nature of news updates. To protect mental health and maintain balance, Shetty recommends curating a "digital diet" that minimizes the negative information we consume. He advises a 24-hour media detox, encouraging us to observe the impact a day without news and social media has on our mental state. Additionally, Shetty suggests checking the news only once a day and selectively filtering what and how we engage with digital content.

To further reinforce the digital diet, Shetty advises limiting news consumption to one short, defined daily check. He also suggests muting negative social media accounts while deliberately subscribing to uplifting podcasts or inspiring content, and unsubscribing from negative ones.

Consciously Choose Which Feedback and Criticisms to Internalize

Discernment Is Vital to Identify Beneficial Inputs For Growth While Disregarding Those That Threaten Self-Worth and Peace

While the topic of feedback and criticism management was not directly addressed in the provided transcript chunk, Shetty's emphasis on the mindful consumption of ...

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Managing External Sources of Negativity

Additional Materials

Counterarguments

  • Curating a digital diet may lead to echo chambers, where one only encounters ideas that reinforce their existing beliefs, potentially limiting personal growth and understanding.
  • A 24-hour media detox might not be feasible or desirable for everyone, especially for those whose professions require staying updated with the latest news.
  • Limiting news consumption to one short daily check could result in being under-informed about important events and issues that could affect one's life or community.
  • Muting negative social media accounts does not address the root causes of negativity and may prevent exposure to critical perspectives that could be constructive.
  • Overemphasis on positivity might lead to avoidance of necessary confrontations with negative but important aspects of reality, such as social injustices or personal challenges t ...

Actionables

  • Create a personal "positivity playlist" with songs, podcasts, and audio clips that inspire growth and happiness. By intentionally selecting audio that aligns with your goals and values, you can create an environment conducive to positivity. For example, if you're working on becoming more patient, include songs about perseverance and podcasts from thought leaders discussing the virtues of patience.
  • Develop a habit tracker to monitor your engagement with positive activities versus negative ones. This could be a simple spreadsheet or a dedicated app where you log the time spent on activities that contribute to your growth, such as reading uplifting literature or practicing mindfulness, versus time spent on potentially negative activities like aimlessly scrolling through social media.
  • Organize a monthly "posi ...

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