There are so many things in this world that can get you down. Whether it’s personal or just *gestures wildly* all of this going on around us, it seems like there’s a never-ending number of forces—seen and unseen—working on your downfall (or at the very least, working to ruin your day). Thanks to that, and just the way negative thinking can work, it can be very easy to slip into a doom spiral. Any one of us can fall into the trap of negative self-talk, but there’s one phrase to avoid that can reinforce a cycle of pessimism, psychologists say.
Some of us might be more prone to catastrophizing or having bleak self-talk than others, but having this one thought often can bring even the most positive people down. If you don’t reframe negative thoughts, you could start to believe this thought and then others. And before you know it, that discouraging cycle is cycling, for sure.
Parade previously spoke with three psychologists to get answers on common phrases that unhappy people use without even realizing it: Dr. Patricia Dixon, Dr. Kiki Ramsey and Dr. Caitlin Slavens. With their insight, we’re highlighting one particular phrase that can really bring you down. Plus, subtle signs you’re stuck in a negative self-talk loop and how to stop the cycle of pessimism.
Related: 11 Habits That Make You ‘Instantly Unlikable’ in Group Settings, According to Etiquette Experts
The phrase that can emphasize negative self-talk is “nothing ever works out for me.”
“This phrase reflects a constant state of discouragement, leading unhappy individuals to expect negative outcomes,” Dr. Dixon previously told Parade. “It reinforces a cycle of pessimism and hopelessness.”
This phrase is also an example of overgeneralization, or a “cognitive distortion in which an individual views a single event as an invariable rule,” per the American Psychological Association (APA). For instance, if you fail at one task, that will then “predict an endless pattern of defeat in all tasks.”
Dr. Ramsey also noted this phrase and said that it might also establish a victim complex or mentality.
“This phrase also reflects a belief that life is fundamentally unfair or stacked against a person,” she shared at the time. “It’s often used when someone feels stuck or defeated.”
Why Psychologists Warn This Reinforces a Cycle of Pessimism
Unsplash
In general, Dr. Dixon had shared that “using Debbie Downer-esque phrases can be mentally harmful because words hold significant power.”
We might all be our biggest judge, but when that inner critic becomes demeaning, discouraging and just downright mean, it’s hard to claw your way out of such a deep cycle of pessimism. Plus, you start to believe the bad things you think about yourself after a while. Again, those words are powerful, for better or worse.
“The language you use shapes your reality, and when you consistently express negative thoughts, they create a mental cage of pessimism,” Dr. Dixon continued. “This mindset acts as a lens through which you view the world, fostering a lack of hope and a toxic outlook.”
She even pointed to research that showed “a positive mindset contributes not only to better mental and emotional health, but also to physical well-being.”
“By changing how you speak, you can transform your life,” the psychologist stated. “Constant negative thoughts weigh heavily on a person, shifting your perspective to a ‘half-empty’ view of life. This negativity can amplify hyper-vigilance towards unfavorable situations, overshadowing the positive experiences around you.”
Related: 6 Truths About Midlife Most People Learn Too Late, According to a Lifespan Development Expert
Based on other phrases the psychologists shared with Parade at the time, here are some other subtle signs that you might be trapped in a negative self-talk loop. If you’re saying these things to yourself, or constantly having these thoughts, it might mean you’re trapped in this pessimistic cycle.
You feel like no one ever listens to you, stemming from feeling lonely and misunderstood.You feel discouraged, leading to you feeling apathetic or like you just don’t care or shouldn’t even try.You might ask yourself, “Why does this always happen to me?” which adds to victimhood and self-pity, essentially fueling the negative self-talk loop even more. You often think, “I’m so tired of this,” about many things in your life (work, challenges at home, etc.), which keeps you stuck in that discomfort. You feel like you’re not meant to be happy, enjoy nice things or have wins.You simultaneously feel like you always mess everything up, while also thinking that the world is against you and you can never catch a break.You feel like others just don’t care about you.Related: 9 Subtle Self-Defeating Habits You Might Not Even Realize You’re Doing, a Psychologist Warns
How To Break the Pessimistic Loop
It makes sense that you’d want to better yourself if this sounds like you or something you think often. First, let’s rehash what it means if you think this phrase, and how to stop the cycle of pessimism you’re stuck in.
As our psychologist experts said, if you have this thought, you might be in a downward spiral of hopelessness. You’re despondent, and therefore you’re not going to expect good things to come your way. So that’s why you think, “Oh, well, nothing ever works out for me anyway, so why would it now?”
This overgeneralization becomes a sort of self-fulfilling prophecy of sorts, leading to that cycle of pessimism. If you never expect things to go well for you, you won’t try for things and then things won’t work out for you.
A victim mindset or victim mentality—which leads someone to believe that the universe is out to get them and they have no power of their own to change their plight—might also contribute to feeling this way.
Related: People Who Instantly Overanalyze Their Social Interactions Often Share These 9 Traits, Psychologists Explain
How do you stop a cycle of pessimistic thinking?
It’s always a good idea to seek out professional mental health services such as therapy when you’re feeling in a funk that doesn’t seem to go away. And you should especially see your therapist if you know or suspect you have a mental health issue or have gone through a traumatic of negative life-changing event. A therapist or psychiatrist will be able to help you work through any root causes and walk you through techniques to help your pessimistic thinking and overgeneralization.
It’s also important to practice mindfulness, which a therapist can also help you with. Being mindful of your thoughts can obviously help you when you’re talking down to yourself or putting yourself down before you even start something.
One way to help that Dr. Slavens shared is to ask yourself, “What’s one small, simple thing I can do to feel better right now?”
“This is a powerful phrase for anyone who’s feeling unhappy to try saying because rather than remaining glued to negative patterns, it invites curiosity and baby steps toward change,” she revealed.
She also noted that “unhappiness is often accompanied by a sense of helplessness,” which turns this question you’re asking yourself into a reminder that you have agency and power, “however small it may be.”
“It’s also actionable because instead of lingering in abstracted emotions, this phrase pushes whoever is saying it toward some concrete, doable action, whether it’s going for a walk, getting in touch with a friend or just drinking water,” the psychologist pointed out. “In addition to those things, it promotes momentum as well because when someone wins small, their confidence grows. One positive act can then trigger a cascade of actions that lead to a better overall mood.”
Up Next:
Related: The #1 Daily Habit That Cures Loneliness Fast, According to a Psychologist
Sources:
Dr. Patricia Dixon, psychologistDr. Kiki Ramsey, positive psychologist, executive coach, speaker and authorDr. Caitlin Slavens, registered psychologist and the co-founder and clinic owner of Couples to Cradles (and one half of the popular social media account, MamaPsychologists)Hence then, the article about avoid using this phrase that reinforces a cycle of pessimism psychologists warn was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
Read More Details
Finally We wish PressBee provided you with enough information of ( Avoid Using This Phrase That ‘Reinforces a Cycle of Pessimism,’ Psychologists Warn )
Also on site :
- Harold Ford Jr. Warns Fellow Dems Their Socialist Takeover Is Turning the Big Tent Into a Loony Bin
- Dem. Sen. Andy Kim Says Noncitizens Voting Isn't As Big of a Problem As Trump Makes It Sound
- Rosalind Eleazar Is a Hollywood Actress Fighting to Rebuild Her Life in Chris Rock’s ‘Misty Green’ Trailer