Stepping Outside of the Doom Spiral

When we are feeling distress or struggling with strong emotions, our cognitive system can quickly take action in an attempt to contain, control, or otherwise resolve our distress. However, this does not often prove useful given the many shortcuts we take based on our biases and beliefs, as well as our history around specific fears and anxieties. For example, when a friend doesn’t show up for lunch, do we fear the friendship is over and begin to ruminate on the relationship, past relationships, our possibilities for future relationships, or likability or worthiness as a friend?

Below are some helpful questions to ask when you find yourself in a similar situation, possibly feeling a bit let down or distressed, and beginning to ruminate or engage in a negative thinking pattern rooted in fears and anxieties.

Four simple questions for stepping off of the doom spiral:

1. Is it true?
2. Can you absolutely know that it’s true?
3. How do you react?
4. What happens when you believe that thought?
5. How does it influence your actions?
6. Who would you be without that thought?
7. Can you act as if you are that person now?

Dr. Thomas Lindquist, Psy.D.

Licensed Psychologist

Contact: t.lindquist.psyd@gmail.com