Stuck in a Negative Thought-Loop? Here’s How to Get Out of the Funk
Let’s be real—sometimes life feels like a never-ending WTH episode. One thing after another. You’re doing your best to stay grounded, but inside, you’re thinking, “When is this going to end?”
If that sounds familiar, you’re not alone. I’ve been there. Many times.
When we’re overwhelmed or stuck in an anxious thought-loop, it’s usually because we’re operating in survival mode—that fight-or-flight state where the nervous system is on high alert and everything feels like a threat.
Here’s the thing- when we’re in that state, we can’t access our full creative capacity. We can’t problem-solve clearly, and we definitely can’t tap into our intuition. The body is too busy trying to keep us safe.
So the very first step out of the funk?
Calm the nervous system.
Remind the body and mind: You are safe. You’re okay.
That shift in energy is everything. It’s the moment the fog begins to lift. And here’s how I do it:
1. Tune Into Joy
Step away from the heaviness even just for 10 minutes—and ask myself: what brings me a little joy right now?
Sometimes it’s music, dancing, or playing tennis.
Joy raises your vibration and helps bring a sense of lightness and curiosity back into your space.
2. Redirect My Focus
Negative thought-loops often happen when we’re stuck in the past or worrying about the future. So, I bring myself back to the present moment.
I do this by engaging in something simple that helps me focus. Whether it’s reading a book, journaling, doing some art therapy, or even working on a crossword or puzzle—these little activities pull me out of the spiral and anchor me in the here and now.
3. Meditate
I sit, I breathe, and observe my thoughts.
Meditation isn’t about clearing the mind—it’s about stepping back from the chaos and becoming the observer. And when I do that, the hold those thoughts have on me starts to loosen. Even five quiet minutes make a huge difference.
4. Breathe
When everything feels tight or fast or tense, I pause and breathe.
I like a simple pattern:
Inhale for 4, hold for 4, exhale for 6. Repeat until you experience a sense of calmness from within.
This kind of breathwork helps regulate the nervous system, calm the mind, and signal to the body that it’s safe to relax.
5. Move My Body
Stress, anxiety, and overthinking aren’t just in the mind—they’re stored in the body. Sometimes the quickest reset is to move. Whether it’s yoga, padel, tennis, walking, or literally shaking it off in my living room, movement helps me clear energy and reconnect to myself.
Bonus Tool: EFT Tapping to Calm the Mind and Body
Once I’ve shifted my state slightly with the steps above, EFT (Emotional Freedom Techniques) helps me go deeper. It’s one of the most effective ways I’ve found to release emotional clutter and tell my nervous system: you’re safe.
Try this script when you’re feeling overwhelmed or stuck:
EFT Tapping Script for Calming a Thought-Loop
Start by tapping the side of your hand (karate chop point), and say:
“Even though I feel overwhelmed and stuck in my head, I honour how I feel, and I’m open to feeling calm and grounded.”
Then tap through the following points:
Top of Head: So much noise in my head.
Eyebrow: I can’t seem to switch it off.
Side of Eye: I feel like I’m spiralling.
Under Eye: But I know this feeling won’t last forever.
Under Nose: I choose to slow down now.
Chin Point: I remind my body that I am safe.
Collarbone: I give myself permission to pause.
Under Arm: I’m safe. I’m supported. I’m letting go of this tension.
Take a deep breath in... and exhale slowly.
Notice what’s shifted, even if just slightly.
This Is How I Get Unstuck
These tools aren’t just things I share—I use them myself when life gets messy.
They help me reconnect to a sense of safety, shift my energy, and remind me that I don’t have to stay stuck.
Because even on the hardest days, I know this much- one small act of self-care is enough to start again.
And that’s where change begins.