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Spin your way out of negative thinking
Catch yourself whenever you have a negative focus and consciously spin.

It’s easy to get caught in a negative thinking loop - a negative focus that can rapidly induce a state of stuckness. It doesn’t matter how justified you are in your negative thoughts, the point is this: it’s not going to be helpful to you.

For example, there may be something you dislike about yourself. The more you focus on what you don’t like, the more your focus is on the negative, and those thoughts will make you feel bad - frustrated, irritated, angry, sad...

To stop the negative looping, SPIN:
 
1.       Stop fueling the negative. Consciously get your attention off your failings: stop talking, thinking and ruminating about what you don’t like.
2.       Positively focus on what’s good about yourself instead. What do you like? List those things - write them down, think about them, and let yourself feel better.
3.       Invert. What’s the flip side, the opposite of what you don’t like? Label it in a positive way. For instance, if you think you’ve been ‘mean’, the opposite could be ‘generous’. 
4.       Nourish that thought. Consciously seek out and focus on times you were generous. Write them down, think about them, and let yourself feel better.
 
Catch yourself whenever you have a negative focus and consciously spin.  
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