6 Tips To Break A Downward Spiral



Here’s a post about some tips from psychology to help 6 Tips To Break A Downward Spiral you get out of a downward spiral.⁠

When you’re in such a position, it feels like the whole world can be crashing down in front of you.

It starts with a single issue. Maybe someone said something that questioned your credibility. Or you made a mistake at work.⁠

Then it cascades into a situation where you’re questioning everything. Yourself, the world, and your relationships.

That’s what a downward spiral is like.⁠

Thankfully, the realm of psychology has identified several areas and techniques that you can apply to get yourself out of it.⁠

A lot of it has to do with reframing and the concept of small wins.

A Downward Spiral

6 Tips To Break A Downward Spiral

1. Do Things Now, Not in The Future:

Do what you can now, not in the future, or try and fix the past. What is one thing you can do now that will help your life? Doesn’t matter if it’s small, as long as it’s progress.

2. Celebrate How You’ve Stayed afloat:

In a downward spiral, it is tempting to hate yourself by comparing your progress to when you were okay. Beat that urge and recognize your effort in just keeping afloat.

3. Externalize your problem/situation:

Whether is treating depression like a black dog or your anxious thoughts like passing clouds, see if you can view your situation from an external lens instead of as a problem with you.

4. Take a walk:

Walking is scientifically proven to help with anxiety and depression. Even if you feel like you are doing nothing, you are going the distance.

5. Respond To Your Negative Thought:

Respond to your negative thought with a fair one. For example, your mind says, “I’m so useless.” Respond to it with, “I feel useless now, but it doesn’t mean I’m useless all the time”

6. Keep A Log of All The Times:

Keep a log of all the times you’ve overcome tough periods. And constantly refer to this log as evidence that this downward spiral is temporary and that you are strong enough to brave through it.


Breaking free from a downward spiral requires conscious effort and the application of psychological principles. By focusing on the present, celebrating your resilience, externalizing your problems, engaging in physical activity, countering negative thoughts, and recognizing your past triumphs, you can create a path toward healing and growth. Remember that these techniques are tools at your disposal, helping you regain control over your emotions and gradually shift your perspective in a more positive direction.


So in This Post, 6 Tips To Break A Downward Spiral What other points can you think of/have experienced? Let me know in the comments.

If you found this helpful or feel free to share your experience if you can relate to these points and if you are comfortable share

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