The idea
You can't break a pattern you can't see. The doom loop runs on autopilot: thought, anxiety, avoidance, "proof", and around again. The first skill is simply noticing when it starts.
Why it matters
Most people fight the feeling. Noticing is easier and works better, because it puts a little space between you and the thought.
Try it today
The next time a heavy thought shows up, say to yourself, "That's the loop." Then write the thought down, word for word. Nothing else. Just catch it.
Reflect
When during the day does your loop usually start? Morning, at work, at night?
For groups
- What does the doom loop sound like for you, in one sentence?
- What usually happens right before it starts?
A companion lesson to The Spark, for education only and not medical or mental-health treatment. In crisis in the US? Call or text 988.