How do you stop yourself from going down ~the rabbit hole~?
A "thought spiral" happens when one concerning thought or event triggers a chain of linked thoughts that keep going until you're overwhelmed with anxiety, fear, sadness, or stress.
Here's an example:
I got that question wrong on the test → I failed the test → I'm going to fail the class → It will bring down my entire GPA → I won't get into grad school or get the job I want → I'm going to be unsuccessful in life and let down everyone = stress, anxiety, panic, etc.
And if you tend to spiral regularly, you know how much time and energy it can take away — which can be frustrating.
Sometimes the pattern of thinking during a thought spiral is so habitual, we might not even realize we're doing it. You might spend ten minutes or you might spend an hour spiraling — and in both cases, you're removed from the present and consumed with negative thoughts.
Jenny Chang / BuzzFeed / Via buzzfeed.com
Even though it may make you feel out of control, it's possible to stop a thought cycle as its happening and disrupt the pattern of negative thinking.
Jenny Chang / BuzzFeed
Maybe you get up and go on a walk outside or change up your environment to remove yourself.
buzzfeedhealth / Instagram / Via instagram.com