First, challenge the assertions your mind is making. Are they realistic? You can also try reframing these thoughts using direct opposites. Getting someone else’s perspective can also help. Often, just having to verbalize your thought pattern will show you, or the other person, how harsh it is.
The most effective strategy is to build a habit of redirecting these thoughts as they happen. The earlier you can recognize and reframe these thoughts, the easier it will be to keep from entering a spiral. It can take time to build this habit, but with practice, you’ll spiral less and less until you reach a point where it rarely happens.
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