How to break the negative thinking loop

I have depression, but sometimes I fall into a loop of thoughts such as "I want to die," " I want to commit suicide," and "I want to disappear," so I thought about how to break that negative thought loop.

What is a negative thinking loop?

In my case, I mutter the words "I want to die," "I want to commit suicide," and "I want to disappear." I know that tweeting such words is not good for your mental health. And "it would be considered to have been found, such yourself's a bad man" and. Then , thinking "I don't like this kind of life anymore" , my thoughts jumped, and I thought "I want to die, I want to disappear", and I fell into a loop of negative thinking, "I'm a bad person", "I don't like it anymore". I will end up. As the loop expands, various other negative thoughts occur in the gap.

Mainly when I wake up in the morning or when I'm alone in the bathroom, I mutter and get hooked on the loop. There are other things to do in the bathroom, so if you finish your work and get out of the bathroom, you can come up with something different, but in the morning futon, this is not the case (´ ； ω ； ｀)

How to break the negative thinking loop

"Negative words" in the loop of negative thinking are like "brain habits", so I practiced paraphrasing them first.

Death wish → want to die, do not think
you want to → suicide want to commit suicide, do not think that
you no longer disappear → want no longer to disappear, I do not think Nante

It's a very simple thing, but I deny and cancel the words that I muttered unintentionally because it's okay to add them later. This alone can often avoid a negative thought loop. It feels more effective to actually say it out. This makes it difficult to shift to subsequent thoughts such as "I'm a bad person," "I don't like it anymore," and "I'm stuck in my life."

The story is, "If you can do it that easily, you won't have a hard time!" Even if you try and fall into a loop, you may be able to get out of the negative thinking loop by persistently saying a countervailing word such as "I don't think" when the negative words come around again. .. I can only say, I'm sorry.
I think you can arrange how to cancel it in your own way. "I want to die, I'm lying!" Or "I want to commit suicide is something wrong!"

It seems to be effective to counteract that "it is not like me to think about that" in many cases. It was too much for me.

Be grateful and calm your mind

Even if I break the negative thinking loop, I think that Monmon and negative emotions remain. It feels like the back of my chest is tight. I don't like that.

As I wrote on my blog before, in such a case, anyone can do anything, so "thank you" will ease that feeling.

With gratitude, brain substances such as dopamine, serotonin, oxytocin, and endorphins are secreted into the brain. Dopamine is a euphoric substance, and serotonin is a healing substance that is also known to be effective in depressive states when it stimulates secretion, and there may be individual differences from the state of negative thinking due to their secretion. It will be released to some extent.

Summary of how to break the negative thinking loop

If I feel like I'm stuck in a negative thinking loop, I try to practice these two things: "cancel negative habits" and "thank you."
Just because I did this is positive and happy! It's not possible to become, but for the time being, you can escape before it hits the bottom, so please try it.