Health / Wellness

3 Practices For Letting Go Of Looping Thoughts

Whatever the event, sometimes the mind gets stuck or fixated on some experience that you simply can't let go.

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stressed african businesswomanYour partner screams at you because there was a miscommunication. Your client takes an action that you specifically warned him against, then blames you for the outcome. Your spouse tells you how horrible you are. Your child says you’re the worst parent on earth.

Whatever the event, sometimes the mind gets stuck or fixated on some experience that you simply can’t let go. You’re happily enjoying your morning coffee and out of the left field, BAM! that negative experience comes rushing back into your brain.

You try to let it go but your mind just laughs at your futile attempt. Like a broken record, you find yourself reliving the negative event over and over in your mind.

It doesn’t matter that the event happened one month, one year, or even 10 years ago. You react as though it’s happening right now.

The ability to gently let go of negative looping thoughts has been perhaps one of the most powerful and unexpected benefits of having a regular meditation practice. Research indicates that meditation can help us process and decrease the impact of negative emotions, such as anger.

If you find yourself stuck in an endless negative thought loop, here are three practices that you may find useful.

1. Mantra Repetition

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Repeating a mantra is one of the oldest and simplest of all meditation practices. During this practice, you silently repeat a word or a phrase in harmony with the breath. Mantra repetition calms the mind, making it easier to let go of looping thoughts.

The word mantra comes from the Sanskrit words man meaning “mind,” and tra meaning “protection,” so a mantra literally means the protection of the mind.

To do this practice, find a comfortable seated position, allow the eyes to close, and spend a few minutes tuning into the breath. Notice the feeling of inhalation and exhalation in the body. Then introduce the mantra. The mantra my co-author and I describe in our book, The Anxious Lawyer, is the phrase, let go.

On the inhalation, silently say the word, let and on the exhalation, the word go. Eventually, your mind will wander away (probably back to the looping thoughts).

When you notice this, return your attention back to the mantra. You can also use this guided meditation, which will make it easier to tether your attention to the mantra.

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With practice, this practice of returning your attention to the mantra will make it easier to break the negative thought loop.

2. Move Your Body!

There’s a common phrase in therapy that’s often repeated: “Move a muscle, change a thought.” If your mind is trapped in a spiral of negative thoughts, encourage your mind to replace thoughts thoughts through movement.

A very simple movement practice I’ll often use is the sun salutation yoga sequence.

3. Take a Friendly Stance

Often, when trapped in these negative thought loops, you can fuel further negativity by judging yourself. For example, your boss makes a snarky comment about a brief you’ve been working on for weeks. You’re having dinner with your girlfriend, and your boss’s unkind comment pops into your head.

You may immediately go into self-judgment mode. “Why am I having these thoughts again? You’re such an idiot!,” you tell yourself.

The negative thoughts only invite more self-criticism and unwanted thoughts. Instead, recognize the thought for what it is — just a thought. You can simply note it and say, “My mind is engaging in this habitual behavior. It is simply a thought. It will pass.”

Eventually, the thought will pass. You can also redirect your mind by repeating the mantra silently in your mind to help your mind get unstuck. Take a friendly stance towards yourself!

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Jeena Cho HeadshotJeena Cho is the author of The Anxious Lawyer: An 8-Week Guide to a Joyful and Satisfying Law Practice Through Mindfulness and Meditation (affiliate link). She is a contributor to Forbes and Bloomberg where she covers diversity/inclusion, resilience, work/life integration, and wellness in the workplace. She regularly speaks and offers training on women’s issues, diversity, wellness, stress management, mindfulness, and meditation. You can reach her athello@jeenacho.com or @jeena_cho on Twitter.

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