Stop thought carousel - 10 tips to get rid of negative thoughts

Have you ever had a single thought or a series of thoughts run through your head that keep repeating... and repeating... and repeating? That go round and round in your head or brain - like a merry-go-round?

This process of constantly thinking about the same thoughts, which are usually sad, gloomy or simply negative, is also known as Brooding, circling or spiraling thoughts or as a carousel of thoughts. Sometimes it is also said that someone has fallen into the brooding trap. But ultimately, these are all just different names for the same thing. And then we just wish for peace and quiet to return to our heads, because the feeling of being at the mercy of our own thoughts is really annoying in the long run.

The result of constant rumination can be dangerous for your mental health, as these thoughts can cause stress, trigger anxiety and promote, intensify or prolong depression. Sleep disorders, whether problems falling asleep or staying asleep, are also common symptoms that can be triggered by negative thought loops.

Constant brooding is also bad for your self-confidence and can also affect your ability to work in the Everyday life to think clearly and feelings can be severely impaired. At worst, it can lead to you withdrawing (into your shell) and avoiding social contact completely.

Find out now in this article,

• what the causes of brooding and thought loops are,
• which tips will help you to stop your thought carousel,
• how you can prevent the mind spinning
• and what changes in your lifestyle can have a positive effect on your mental health.

What gets the mental merry-go-round rolling?

Most people brood for a variety of reasons. According to the American Psychological Association (APA) there are, however, some particularly Common reasons for brooding:

• the belief that brooding gives you insight into a certain topic, a certain problem or even into your life
• an emotional or physical trauma in the past
• Constant stress factors that you cannot control

Brooding also occurs in people affected by certain Personality traits before, such as

• Perfectionism,
• Neuroticism
• and an excessive focus on relationships with others. You may tend to overvalue your relationships with others so much that you make great personal sacrifices to maintain your relationships, even if they don't work for you.

It is not uncommon for brooding to simply become a habit and a "faithful companion" over time.

This is how you can interrupt your negative thoughts and finally end the carousel of thoughts

Once you get stuck in a cycle of ruminating thoughts, it can be difficult to get out of such situations. If you get into such a cycle of thoughts, it is important to stop it as quickly as possible so that it does not become even more intense or you even fall into depression.

Because, like a ball rolling downhill, it is easier to stop the ruminating thoughts when they have just started to roll - and not yet so fast are.

10 tips - What can you do to prevent these thought loops from constantly running through your head?

Here are valuable tips that those affected can try out if the same thought or series of thoughts keeps running through their head.

1. distract yourself

If you notice that you are starting to ruminate and your mental carousel is really picking up speed, you can break your thought cycle by distracting yourself. The best way to do this is if the distraction requires your full attention - both physically and mentally.

So take a look around, choose something else quickly and don't give it a second thought. Here are a few suggestions:

• Call a friend or family member
• Doing chores around the house
• watch a movie
• paint a picture
• a Read book
• in your neighborhood go for a walk

It's also best to pay attention to which distraction works best and make a note of this. You will soon have a list of distracting activities at hand that work well for you and stop negative thoughts and ruminations.

2. plan to do something about a particular thought

Instead of repeating and allowing the same negative thought over and over again, take this thought and make a plan on how to tackle it - the problem at hand.

Outline in your mind each step you need to take to achieve the Problem to solve or write it down on a piece of paper. Be as precise as possible and be realistic with your expectations.

This is how you interrupt your brooding. It also helps you to make progress in trying to banish a negative thought from your mind once and for all, so that at least this one thought cannot lure you into the brooding trap again.

3. take measures

Once you have created a plan of action against your ruminating thoughts, take a small step to tackle the problem. Refer back to the plan you created to solve the problem you're upset about.

Proceed slowly and gradually until your thoughts have calmed down again. I can particularly recommend the Book "Positive Thinking" by Stefanie Lorenz (you get it here*), as well as the keeping of a such thought diary*.

4. question your thoughts

We often brood when we think that we have made a big mistake or when something traumatic has happened to us that we feel responsible for. We then believe our own ruminations and find it difficult to distance ourselves from our own carousel of thoughts.

The next time you start to brood over a worrying thought, try to put this recurring thought into perspective, for example by thinking about possible consequences and coming to the conclusion that it's not so bad after all. This way you can give the thought its take negative energy and it is easier for you to regain control over your thoughts.

If you think more about the fact that your worrying thought may not be true at all, it can help you to stop brooding. Especially because you realize that the thought makes little sense.

5. readjust your life goals

Perfectionism and unrealistic goals can also lead to brooding. If you unrealistic goals you can focus on why and how you did not achieve a goal or what you should have done to achieve it.

However, if you set yourself more realistic goals that you can also achieve, you reduce the risk of thinking too much about your own actions.

6. work on strengthening your self-esteem

Many people who brood report difficulties with their self-esteem. In fact, a lack of self-esteem can go hand in hand with increased rumination. It has also been linked to a increased risk of depression associated.

Boosting your self-esteem can be achieved in many ways. For example, the Building on existing strengths lead to an increase in your self-esteem.

Some people also decide to take part in a Psychotherapy to work on strengthening their self-esteem. If you increase your self-confidence, your Improve self-efficacy. You may find that you can control your ruminations better and stop your thoughts from going round in circles.

Tip: On my blog "My way out of fear" you will find even more tipsto boost your self-esteem.

7. try meditation

Meditation strengthens the immune system and fortunately can also reduce brooding because it clears your mind and puts you in a emotionally calm state is transferred. The actual goal of meditation is not complete relaxation, as many people mistakenly think, but rather a Awareness of one's own thoughts.

If you find that thoughts are repeating in your head, you should have a go to a quiet place. Sit down, breathe deeply, and focus on nothing but breathing.

8. understand your triggers

Every time you catch yourself brooding, make a note of the situation you find yourself in. This includes the Locationwhere you are, the Time of day, the People in your area (if available) and what you did that day. In this way, you can gradually identify the triggers of a brooding attack.

If you can find ways to avoid or manage these triggers, you can also reduce the likelihood of your thought carousel starting up again.

9. talk with a friend or a girlfriend

Brooding thoughts can make you feel isolated. Talking to a friend about your worries can help you to overcome this. Break the cycle of negative thinking loops and bring some order back into your chaos of thoughts.

"In the end it is always our connections with people that make our lives worth living."

Wilhelm von Humboldt (more at Friendship Quotes)

Talk to a friend who can give you this perspective instead of brooding with you.

Tip: You've been friends forever? Here you will find exciting Questions to get to knowthat bring you even closer together.

10. try therapy

If your ruminative thoughts are dominating your life and you cannot stop your mental carousel despite your best efforts, then you should consider therapy. A therapist can help you with this, find out why you tend to brood again and again and how you can address the issues at the core.

Lifestyle changes

If you're already a long-time, practiced ruminator and want to put an end to your recurring negative thoughts, there are some simple changes you can make in your life to do just that:

• Try to solve your problems proactively: First recognize the problems in your life and then start to take action step by step to solve your problems.
• Adjust your own expectations: Negative, brooding thoughts can creep in when we question our self-worth. Praise yourself for your successes and forgive yourself for your mistakes. Constantly work on boosting your self-esteem by taking care of yourself and doing things that you enjoy and are good at.
• Create a support system for yourself: It is very important that you have friends, family members and maybe even a therapist. Talk to people you can ask for help or simply ask something when something goes wrong or you're having a bad day. These special people can help you to stop your thought carousel. Also because they are very likely to boost your self-esteem.

Stop the carousel of thoughts and think less from now on

If you're a 'seasoned' ruminator, it's important to know some tips that can help you stop your mind racing before it gets completely out of control. It's also important to be proactive and also take steps to prevent yourself from starting to ruminate in the first place.

If you realize this and change your lifestyle and attitude, it is possible to free yourself from ruminative thoughts. If you find that you are not able to free yourself from negative thoughts with these tips, you should consider seeking help from a psychotherapist or psychologist.

I hope that I have been able to help you with this article on stopping thought carousels - and that you will soon be thinking more positively. Do you have any questions, suggestions or further tips? Then I look forward to your comment.

Stay healthy,

PS: In the next article, you will now find out how you can Treat panic attacks naturally can!