How to Rewire Looping Negative Thoughts
Automatic negative thoughts are like unwelcome guests at a party we never invited them to—persistent, intrusive, and seemingly impossible to shake off.
Studies show that we have approximately 60,000 thoughts a day, 90% of which are repeated thoughts and 70% of which are harmful. That’s a heavy load we’re carrying without even realising it.
But why do they have such a firm grip on our minds? In this blog, I share why these thoughts take root, how they shape our perception of reality and how to dismantle and rewire them.
The most important thing to remember is that these intrusive thoughts exist for a reason. Still, they are often irrational or faulty and must be challenged and upgraded periodically.
We’re hardwired to find patterns and meaning to make sense of the world around us, and many of those thoughts are untrue, like the “crazy mirror” at a fairground. They distort our perception of reality and amplify negative emotions.
The Brain’s Filtering System
Let’s start with the brain and how it decides to latch onto the thoughts we don’t want it to.
The average adult human brain can accumulate the equivalent of 2.5 million gigabytes of memory. Scientific American
Our brains are like advanced data processing centres, bombarded with about 11 million pieces of information per second—our conscious minds can only process a tiny fraction of it, approximately 40 pieces per second. The brain relies heavily on our unconscious minds to process, filter, and sort this information overload.
It creates mental shortcuts to filter incoming information and relies on past imprints, memories, and patterns.
These can stem from childhood and influenced by our experiences in our family, school, community, and culture. They could also stem from statements from adult figures or peers, messages received through social media or TV, adverse life events, or traumatic experiences, which may all play a role.
Sometimes, these mental shortcuts are helpful, but information gets distorted or deleted in the filtering system, generating internal biases.
We all have them occasionally, some of us more than others. Our brain uses these biases (over 200 of them) to protect us—both to keep us safe from harm and from all the overload of information our brain deals with every second.
One of the most common factors influencing our looping negative thoughts is cognitive distortions. These distortions are usually so subtle and part of our regular thinking patterns that they are difficult to recognise because we treat them as facts.
The more we do that, the more complex our lives are likely to be, as they make us see the world as a more harmful or dangerous place than it is.
They can also unconsciously fuel anxiety and unhappiness and make us feel bad about ourselves.
0ur cognitive distortions are driving our negative looping thoughts by misrepresenting our reality and reinforcing negative beliefs, leading to a cycle of rumination, self-criticism, and emotional distress.
11 Common Types of Cognitive Distortions
Identifying cognitive distortions is the first step in challenging negative thinking patterns. Here are eleven common types of thinking errors:
All-or-nothing thinking: Sometimes called black-and-white thinking, leaving out the possibility of any grey area.
Mindreading: When we assume that somebody else has specific thoughts about us, often negative.
Catastrophising: Creating a disaster scenario based on little or no concrete evidence.
Emotional reasoning: When we believe our thoughts and emotions are right, not objective facts.
Labelling: When we classify ourselves as a categorically inadequate or unworthy person because of one event.
Mental filtering: When we only focus on negative information and ignore or devalue positive information.
Overgeneralisation: Like catastrophising, it’s expecting more bad things to happen because of one adverse event
Personalisation: It’s blaming yourself for events you aren’t (entirely) responsible for.
Should statements: Thoughts based on the idea that the world or people “should” or “shouldn’t” be a certain way
Disqualifying the positive: When we dismiss positive things that have happened, we’re distorting the reality.
Always Being Right Perfectionists and those struggling with imposter syndrome struggle with this belief that they must be correct, proper or perfect often to move forward.
Internalising or Externalising Cognitive Distortions?
We tend to lean towards either internalising or externalising types of cognitive distortions.
Externalising can affect our relationships and be more socially damaging. Here are a few examples:
Blaming occurs when we believe that other people are at fault for something. Ultimately, we’re upset and think the other person caused our negative emotions.
Controlling: When someone believes they have the right to control others, for example, thinking their solution to a problem is the best and giving unsolicited advice to control people.
Research has found that Women tend to have more internalising (self-focused) cognitive distortions, for example.
Self-blame. When we blame ourselves for others’ feelings instead of accepting that each person has ownership of their feelings. This can diminish self-esteem.
People-pleasing is believing that other people have the right to control us. We might voluntarily and unconsciously act in ways that please others, even if these actions go against our core values and needs.
We put ourselves down in front of people or just inside our own minds because we have deeper faulty thinking about not being good enough in some way—not smart enough, attractive enough, thin enough, successful enough, etc…
Sacrificing our needs. Sometimes, it’s healthy to put the needs of others first, especially parents. However, chronically and constantly devaluing our needs is often a sign of low self-worth.
We are, as a species, addicted to story. Even when the body goes to sleep, the mind stays up all night, telling itself stories.
The Storytelling Animal by Jonathan Gottschall
Our brains are also master mixers, blending cognitive distortions into our thoughts.
Imagine walking down the street when you see a friend. You wave, but they don’t notice and keep walking. On a good day, you might think, “She probably didn’t see me.” But if you’re feeling a bit down, cognitive distortions can start to take over:
“Is she angry at me?” (mindreading);
“Did I do something to upset her?” (personalisation);
“Maybe she doesn’t want to be friends anymore?” (catastrophising).
It’s like our minds become expert storytellers, with different versions that amplify our worries and anxieties.
Environmental Factors that Amplify Negative Looping Thoughts.
Our immediate environment also influences our thoughts and feelings- often unknowingly. The information we take in, the people we talk to, and the places we spend time can shape our thoughts and emotions.
Here's how these external factors can affect our thinking:
Media and Information:
The TV shows, social media, and news we consume can focus on negative stories and emotions or fuel comparison. As we know, violent video games also fuel anxiety.
The People we Spend the most time with.
The people we interact with impact our thoughts and feelings. If we're around harmful or toxic people, we can feel doubtful or unhappy. On the other hand, being around supportive and positive people can lift our mood and outlook.
Our Environment:
The place we live and work in can also affect our mental state. Clutter, noise, and lack of natural light can stress us out and make us think negatively. Spending time in nature or relaxing environments can activate more inner calm.
Stressful Events:
Work deadlines, money problems, or relationship and health issues understandably directly affect our thoughts and moods. When we're overwhelmed, it’s easy for negative thoughts to take over.
Societal Pressure: Our culture and the expectations of those around us can shape our beliefs and attitudes. Sometimes, these can make us feel like we're not good enough or need to look a certain way.
Practical Steps to Alleviate Sensory Overload for More Inner Calm - An Energy Audit
I recommend observing where you direct and invest your mental, emotional and physical energy. Do you need to adapt or become more selective about what you allow?
This may seem obvious. But our routines and coping methods are often so habitual and comfortable that we overlook how they add to our looping negative thoughts. Here are a few things to note and observe your feelings before and after making adjustments.
Also, consider these options.
Observe What You Consume:
Pay attention to what you're watching,’ reading, and listening to. Think about how these things make you feel. For example, I love true crime documentaries, but watching them at night affects my sleep quality and energy. I switched to comedies, and it made a difference for me.
Find Your Triggers:
Reflect on what makes you think negatively. Is it something in your environment, something someone said, or the people around you generally? Knowing what influences these thoughts can help you create space and cultivate healthy boundaries around the issue that doesn't work for you.
Break from Social Media/ TV
Consider a short detox if you spend much time online, binge-watching shows, or on social media. Or, set a time limit. Avoid overloading videos or posts about issues that might affect you without taking time in between. For example, topics like trauma, anxiety, and narcissism are educational, comforting and helpful. Still, an overload without a break can keep you in negative thoughts rather than moving forward towards healing and healthy solutions.
Schedule Time for Fun:
Schedule time to invest in the things, hobbies, people and pets that energise you and bring you joy and lightness.
Choose Your Friends Wisely:
Think about the people you surround yourself with. Are they supportive and positive, or do they bring you down? What conversations are you having? Are they focused on problems, gossip, judgments, and issues? Are you absorbing others’ energy? This includes family.
Pay attention to how you feel before and after spending time with the people in your circle. Is your energy drained or refreshed afterwards? How you feel afterwards confirms how people can fuel your positive or negative thinking.
Starting with these can help you reduce or eliminate what contributes to your negative thoughts. It takes intentional effort, practice and patience.
Breaking the Cycle of Looping Negative Thoughts can’t Fully be resolved Logically
Emotions overpower Rational Thinking
Our brain is wired to respond quickly to emotions, even before we think logically. This means your body can react to stress before realising what's happening- triggering the negative thinking. Many of us are disconnected from our bodies, so we might not notice this is happening.
To break the cycle, it helps to proactively start paying attention to physical cues as early signs of your feelings. Here are some tips to begin harnessing your inner critic within the body.
Body Scan:
Practice body scan exercises from head to toe throughout the day to find areas of tension, tightness or discomfort in your body.
Notice Changes in Your Body:
Get into the habit of noticing these sensations and changes in your body in different situations and around others.
Use these physical cues to check in with your emotions and inner state.
Connect with Your Emotions:
Practice connecting with and processing emotions stored in your body.
Allow yourself the time periodically to feel and express emotions fully without judgment. If they’re not represented, they’ll find an outlet through your body in the form of unwellness.
Calm Your Nervous System:
Learn techniques to calm your nervous system and proactively feel safe when you're overwhelmed and stressed. This blog shares a variety of Somatic tools.
Resolving the Root Causes, not the Symptoms
Understanding the root of automatic negative thoughts is like digging out weeds from the root rather than just trimming them on the surface. A deeper, more holistic approach lays the foundation for lasting change and improved emotional health.
While there are many therapies and techniques to identify and reshape negative thought patterns, such as CBT, Mindfulness, Meditation, Journaling, and positive affirmations, which are proven solutions, they use the logical conscious mind (5%), which can take a longer deliberate, consistent, practice, patience and effort.
“While we can change our thoughts to change our emotions. It is also natural and automatic for us to think after we feel. Emotions are generated by the part of the brain that isn’t logical but keeps us alive. In other words, our brains bypass slow, logical thinking when immediate, gut reactions are required.” (Krebs & Denton, 1997).
Emotions always overpower logic.
I've noticed these methods work better to maintain emotional fitness after resolving the root causes of Looping Negative Thoughts.
This is where my preferred method comes in. Rapid Transformational Hypnotherapy directly communicates with the unconscious mind ( 95%) to address the underlying emotions and core beliefs contributing to negative thinking, making it a faster approach than solely working with the conscious mind. (5%)
Leveraging Neuroplasticity: The Power of Hypnotherapy
Science has shown that our brain can rewire itself in response to experiences and training to form new neural connections even up to 80 years old.
Hypnotherapy leverages neuroplasticity to speed up the process of rewiring negative thought patterns, carving new pathways in the brain for positive change. Using Rapid Transformational Hypnotherapy, we expedite rewiring and looping negative thoughts.
We introduce positive suggestions and reframing techniques by bypassing the logical conscious mind and communicating directly with the subconscious mind, where cognitive distortions are rooted. Phrases like "I am worthy" or "I am capable" are installed to reprogram your subconscious mind, instilling more positive beliefs about yourself.
This approach empowers you to actively reshape your thinking patterns and develop healthier coping strategies. It supports you in rewiring automatic negative thoughts, fostering a greater sense of calm and well-being. It also diffuses the energy of automatic negative thoughts, helping you redirect your focus towards more inner peace and emotional freedom.
You are not your thoughts.
Understanding the patterns of your thoughts, how they’ve been shaped, and, most importantly, that you are separate from them gives you the space to observe them without becoming attached to or overwhelmed by them. It empowers you to recognise that thoughts are transient and you can choose how to respond to them.
You can also change them effortlessly more rapidly with my Hypnotherapy approach.
If you’d like support to rapidly free yourself from unhelpful, disempowering thoughts and unlock more energy, confidence, and mental bandwidth, you’re welcome to explore my services and schedule a free introduction call with me.
