Each and every one of us has negative thoughts. It’s part of life. While some people are able to deal with negative thoughts without much trouble, others can get stuck in them. For myself this means a lot of ruminating, basically repetitive thinking. This leads to negative thought spirals that drag me down into dark places. Once in a thought spiral, I might have great difficulty getting back on track. Here my mind deals in worst case scenarios and pessimism. I think of things that have gone wrong, and all of the things that could still go wrong. This leads to much anxiety and stress, until I reach the point of exhaustion. Then that familiar numb and cloudy feeling of depression sets in. Thankfully I am learning how to better deal with thought spirals. You can too.

Physical activity is one of the most effective ways to interrupt negative thinking. Workouts, active games, or leisurely strolls, getting active is a near guarantee to help get your mind back on track. Move a muscle, change a thought.

Getting outside into nature can be a great way to help clear your mind. Some psychiatrists have issued ‘nature prescriptions’ in which the patient finds a green space to spend time in. Find your own green space, it could be your local park, the lake, maybe your backyard. Slow down, and take in the moment. There is healing and calm to be found in nature.

Talk to someone. If you are able to talk about your negative thoughts and feelings, great. But talking about unrelated things can still be a great form of distraction and you might just enjoy yourself. Communication enables you to escape from your own mind and focus on other things. Talking with other people has been a great help for me. Sometimes casual conversation about sports or other interests of mine is the thing I need the most.

I have a thing called the 2% rule that I have shared with friends who live with mental health struggles. The idea is that our illness and negative thoughts only make up 2% of our world. Our minds sometimes leave us trapped in that 2%, making it feel as if it is the only dominant force in our lives. In reality there is a vast world out there that is filled with countless opportunities, joys, and blessings. This is the other 98%. If we are able to spend less time in our negative thoughts, we are able to see the world on it’s true scale. On this scale my mental illness looks like a challenge, instead of a death sentence.

Stay hopeful.