Unfortunately seeing catastrophe around every corner is not beneficial. The “everything is wrong and there is nothing that can be done to fix it” negativity spirals are unproductive and extremely unpleasant. For most people these spirals can be avoided. There are some techniques that can be employed on one’s own to try and change these spirals. If all else fails, a good behavioral therapist can help.
Force yourself to be focused with your negative thinking. When you are worrying about something, remind yourself that you are worrying about this one specific thing only. Have an action to intercept unrelated worries when they come to mind. One thing that I have used successfully is wearing a rubber band around my wrist and then snapping it when unrelated worries creep in. That sharp feeling can snap the mind to attention, allowing you to return to the issue at hand.
You can also enlist accountability buddies who are trusted friends and loved ones that can steer you away from these negativity spirals when they occur. Instruct them to ask you questions that bring your focus to the matter at hand and/or encourage you to evaluate your actual risks such as “How likely is that?” or “What does that have to do with the problem at hand?” Providing reassurance is NOT helpful to people who are caught in negativity spirals.
If you are caught in negativity spirals, I might be able to help or at least steer you in the right direction. Please contact me at 361.442.9590 or holtadams2002@yahoo.com.