Simple Ways to Break a Negative Thought Spiral

Welcome to episode 23 of WAAF – The Podcast Where You Feel Heard, Normal, Validated, and Understood. I’m your host, Heidi Lester, a Counsellor & Psychotherapist with 25 years’ experience supporting thousands of young people navigating life’s challenges. Today’s episode tackles one of the most common questions I hear: “How can I stop my negative thoughts?” If your mind has been spinning with anxious, critical, or overwhelming thoughts, this episode is for you. What You’ll Learn in This Episode: • Why you can’t completely stop negative thoughts—and why that’s okay • How your brain is wired to notice threats and why negative thinking happens • The power of managing your response to negative thoughts instead of fighting them • A gentle, 4-step technique to interrupt spiralling thoughts without judgment or pressure The 4 Steps to Break the Negative Thought Spiral: 1. Pause Stop and gently shift your focus to your surroundings and your senses. This helps you come back to the present moment without trying to fix anything. 2. Notice Observe your thoughts without judgment or self-criticism. Become a curious explorer of your inner experience and ask: o What is this thought trying to tell me? o When did it start? o How does it feel in my body? o Are there triggers or patterns? 3. Label Instead of fully believing a thought, try putting a little space between you and it by saying: “I’m having the thought that…” This reminds you that thoughts are temporary mental events, not absolute truths. 4. Choose After pausing, noticing, and labeling, decide your next step. It could be something small but meaningful like: o Getting up from your seat o Sending a text o Drinking water o Reminding yourself, “I’m still here” Negative thoughts are a natural part of being human—they don’t define you, and they don’t have to control your life. By practising these steps, you build a kinder, healthier relationship with your mind and start to regain control. Be patient with yourself. Change takes time, and every small effort counts. If you found this episode helpful, please share it with someone who might benefit too. Follow me, Heidi Lester, mental health therapist on TikTok, Instagram, YouTube and Facebook. Thanks for listening — I’m so glad you’re here. Until next time, take good care of yourself.