{"id":2285,"date":"2026-01-09T22:56:20","date_gmt":"2026-01-09T22:56:20","guid":{"rendered":"https:\/\/inspiredself.blog\/?p=2285"},"modified":"2026-05-16T18:32:32","modified_gmt":"2026-05-16T18:32:32","slug":"pattern-interrupts-to-take-control-of-your-thoughts-and-reactions","status":"publish","type":"post","link":"https:\/\/inspiredself.blog\/fr\/pattern-interrupts-to-take-control-of-your-thoughts-and-reactions\/","title":{"rendered":"Stop Negative Thoughts: Use These Pattern Interrupts to Stop Overwhelm"},"content":{"rendered":"
\n\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

What is a pattern interrupt?<\/h2>

A pattern interrupt is something that you do that can stop negative thoughts in their tracks.\u00a0<\/strong>Below are many examples of ways to interrupt spiraling thoughts, overwhelm, or reactive moments.<\/p>

Pattern interrupts can also help you make new habits and shift your automatic reactions to situations to help you react to stress in a way that makes you feel more in control<\/strong> <\/em>of your reactions and help stop overthinking. Read more to gain control of your thoughts and grab a pen and paper.<\/p>

Here are some pattern interrupts that can be used when you feel overwhelmed:<\/span><\/h3>

\u2022 Go to the bathroom, at home or work. Stepping away for a few minutes can relieve a moment of overwhelm.<\/p>

\u2022 Inhale to the count of 8 and exhale to the count of 8, 3 times or any similar breathing exercise. This resets the autonomic nervous system and calms your body.<\/p>

\u2022 Refer to a list of what makes you happy or calms you down. You can brainstorm this list right now to use for moments of overwhelm.<\/p>

\u2022 Use headphones in the stall, read a book for just 2 or 3 minutes. This brings the prefrontal cortex back online. That is the part of your brain that controls decision making and helps you feel in control of your reactions. Sometimes we just need to shut off the emotional part of the brain so we don’t “overreact” or yell at someone.<\/p>

\u2022 Fidget with a stress ball. Release some of the energy trapped in your body.<\/p>

\u2022 Read an article. Take your mind off of spiraling thoughts, reduce overthinking, and take a break from stress by spending a few minutes reading.<\/p>

\u2022 Go on Pinterest to look at photos of trees or nature which have been proven by studies to calm us down. Just looking at pictures of trees helps calm your nervous system.<\/p>

\u2022 Read a few pages in a book.<\/p>

\u2022 Distract yourself from the emotion, not to avoid the emotion, but to calm down and handle your day. We will discuss how to process the emotion and deal with it in the evening when you are alone.<\/p>

Try to move out of the spiraling thoughts or overwhelming emotion first in order to get some distance from it.<\/strong><\/p>

The goal here is to calm your body. It is not avoiding emotions.<\/strong><\/p>

Later is usually better for analyzing the cause of the overwhelm or negative thought spiral. Wait for when you have some distance from the emotion.<\/p>

We want to sit with our emotions at a time and place where we will not be interrupted and where it is safe to do so. Sometimes it is best to calm yourself and deal with the emotions later so you do not have an explosive reaction or hold too much tension in your body.<\/p>

The pattern interrupt is there to distract you and stop the negative thought spirals. <\/em><\/strong><\/p>

Here are More Pattern Interrupts<\/strong>:<\/span><\/h3>

\u2022 Smelling something<\/p>

\u2022 Name 5 things you see, 4 things you hear, 3 things you feel, and 2 things you smell to bring your pre-frontal cortex back on board. That is the part of your brain that can problem solve. This can help shift off the lymbic system which is the part of the brain that can make you feel anxious and controls “fight or flight” reactions. Doing this early can help prevent or calm an anxiety or panic attack (this is not medical advice. If you have a severe panic attack and need help, seek medication attention).<\/p>

\u2022 Listening to music, or cold exposure like an ice cube or cold water.<\/p>

\u2022 Washing your hands with warm water has been proven in studies to relax the nervous system.<\/p>

\u2022 Stretch or walk for a few minutes.<\/p>

\u2022 Change rooms or environments.<\/p>

\u2022 Journal<\/p>

\u2022 Stand in \u201csuperhero\u201d pose for 2-10 minutes which has been proven in studies to reduce cortisol and raise testosterone.<\/p>

\u2022 Force smile for 2 to 10 minutes.<\/p>

\u2022 In studies, smiling has been shown to improve mood, even if it is fake. It sends signals to your body that everything is okay.<\/p>

\u2022 Stand on 1 foot for 30 seconds.<\/p>

\u2022 Count backwards from 100 subtracting 7 each time.<\/p>

The goal is to reset your nervous system and regain control of your brain’s prefrontal cortex. These activities can shut off the part of the brain that lead to excessive thought spirals and help your mind be more focused again and ready to problem solve.<\/p>

Thinking negatively for a long period of time can lead to chronic moods, increase depression or anxiety, and loss of joy.<\/p>

You can release the thoughts by writing down 1 or 2 sentences and review those thoughts later in the day when you have some time to yourself.\u00a0<\/strong>A brain dump is when you write on paper everything in your mind for 5-10 minutes. This gets your stress out on paper so the thoughts are not swirling in your mind.<\/p>

Track your thoughts for a week.<\/strong><\/p>

When you reread your thoughts, notice any recurring thoughts and patterns and try to find the cause of any negative thought or mood.<\/em> Think of all of the pressure you have in your life or pressure you put on yourself.<\/p>

Another type of pattern interrupt is…Shifting your thoughts<\/strong>:<\/h3>

Try to find a slightly better thought<\/span> that you can write down next to the negative thoughts and use this list you made during the previous week to pick 1 thought to practice replacing for a week.<\/strong><\/p>

Write down this new thought.<\/p>

Keep improving only this 1 thought in order to make a permanent change and bring it to arwareness. <\/strong><\/p>

Find \u201cthe next best feeling thought<\/em>\u201d<\/strong> that is slightly better than, “I am stuck in this dead-end job” or “My child is always making me late.”<\/p>

For example, it could be:<\/p>

“I am going to find something to make me feel better today at work.”<\/p>

“I am going to give my child a few rules about the morning with rewards to see if I can get them more independent and ready on time.”<\/p>

These are just generic examples.<\/p>

Maybe you would feel better at work if you are looking for more jobs during 5 minutes a day.<\/p>

It may make you feel more empowered to see if there are others opportunities out there. <\/strong><\/p>

The goal is to find thoughts that give you courage or power to change the situation and not feel stuck. <\/em><\/p>

You will begin to feel more in control of your life after practicing pattern interrupts and replacing negative thoughts with a slightly better thought.<\/strong><\/p>

Stopping thought spirals will help you to be more centered and able to take new steps towards change. As you continue to interrupt your habitual reactions, you will gain control of your thoughts and actions.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tClick here for Journal Prompts to Reduce Stress and Become Your Ideal Self<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tRead More Pattern Interrupts Tips Here<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

What is a pattern interrupt? A pattern interrupt is something that you do that can stop negative thoughts in their tracks.\u00a0Below are many examples of ways to interrupt spiraling thoughts, overwhelm, or reactive moments. Pattern interrupts can also help you make new habits and shift your automatic reactions to situations to help you react to […]<\/p>\n","protected":false},"author":1,"featured_media":3808,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[78],"tags":[],"class_list":["post-2285","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-self-awareness"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t