How to stop the vicious circle of unpleasant thoughts?

Do you process vast amounts of information in your head every single day? Do you often feel anxious and worried, feeling like no matter how much you worry, your concern only grows?

In this article, we will share some useful tips on breaking free from the cycle of thoughts that cause you anxiety. Before we do that, let's first explain what functional anxieties and worries are, and what dysfunctional ones are.

When you worry about something where you can make a change or take action, we call it functional anxiety. These are useful because, after some time, you will decide to act and solve the problem. However, a greater burden comes from dysfunctional anxieties and worries because it seems like there's no end to them as if they keep multiplying. In the end, no matter how much you think about them, you realize that nothing changes, and you take no steps to alleviate the anxiety and possibly solve the problem.

What many people don't know is that individuals who constantly find themselves in a cycle of unpleasant but dysfunctional worries subconsciously believe that worrying protects them from something bad happening.

Why does this problem and cycle of unpleasant thoughts occur? Some of the most common reasons certainly include a black-and-white view of the world, negative filtering of thoughts, a negative outlook on the future, but also an excessive sense of responsibility and guilt.

Some other reasons why we find ourselves in an unpleasant cycle of dysfunctional worries include a lack of self-confidence, quick emotional conclusions, and too much free time and self-preoccupation.

Okay, now that we understand the psychology behind this phenomenon, let's look at what we can do to prevent all these anxieties and worries for which we have no solution or answer.

1. Know that unpleasant thoughts feed on each other. We've already mentioned that people who worry excessively often believe that they are protecting themselves from bad outcomes, but deep down, you know that's not true. Therefore, it's necessary to dispel unpleasant thoughts, meaning to stop every time you realize they're coming up. It's not easy, but you'll get better and better over time.
2. When it's time to move on... Some situations have passed, and you're still processing information related to it. We need to understand when it's time to move on, to leave the situation behind, and to realize that what's done cannot be changed.
3. A dark view of the world. If you often think about the worst that can happen, try asking yourself what the best outcome could be the next time. Try it for just a few weeks, and you'll see how everything changes.
4. Building self-confidence. Self-improvement is always desirable, and you can do anything that will help you regain your self-confidence. Remember all the situations in life where you didn't believe in yourself but succeeded. Do things you love, enjoy, and are good at. Try to get rid of negative or toxic people from your environment.
5. What if you're overly responsible? If you often feel guilty and responsible even for others' actions, you need to understand where that comes from. It's often due to an authoritarian upbringing style. You must set realistic boundaries for what you are truly responsible for and what you are not.

If you still can't get rid of unpleasant thoughts, you can  and get the necessary help.reach out on this chat