Life, by its very nature, blows us in many directions. Our thinking can get off-kilter as a result—and we need to shift directions. What we pay attention to grows, so we want to build on that. Make the choice to shift our thinking towards upward spirals. It doesn’t mean we have to sugarcoat or oversimplify pain, or that we don’t have things we need to work on. It means we make an active effort to cope with and address what’s difficult, while spending energy focusing on the positives, too. You don’t have to accept a downward spiral as inevitable. Avoid these thinking vices, and make the amazing power of the upward spiral your default.

Upward spirals help us generate needed momentum in the face of life’s non-linear path. Shifting our thinking can take us to a whole new level of productive thinking and behaviors. They help us redirect our energies—so we can capitalize on our strengths and leverage our resources. They keep us from defaulting into downward spiral mode—the one we’re often taught to expect when life’s storms shake us up.

Our spirals can go one of two ways: Up toward our goals, balance, healthy relationships or down towards the negatives that we are fixating on. Direction is everything....we want to go up, not down. 

Let's look at what a typical downward spiral looks like: 

• Our emotions trigger a thought. Example: Feeling overwhelmed might make us think: “I'll never get through all this and there's no use trying." 

• Thoughts lead to behaviors. Example: Numbing, procrastinating, eating for comfort, setting aside goals

• Behaviors effect relationships: Example: Blame, anger, shutting down.

• Consequences: Binging, ambivalence, excuses, frustration.

Our self care can grow stale, opportunities for gains at the gym or in relationships are missed. We are left with things we don't want but have allowed to fill up our lives. It can begin to feel uncontrollable. When we spiral down, it may be because we have set our minds on something other than our self care and goals.

Now let's look at what an upward spiral looks like: 

• Our emotions trigger a thought. Example: Feeling overwhelmed might make us think: “I'll never get through all this and there's no use trying." 

• Stop. Understand that this emotion is threatening to kick off a spiral and remind yourself that you have a choice. 

• Thoughts lead to behaviors. Choose the behaviors that will support your goals and build momentum in the direction of a healthier workplace, mind space, a healthier plate, and loving relationships.

• Behaviors effect relationships: Seek out support and accountability. Take time to make a list of people and your lives and why you are grateful for them.

• Consequences : Freedom, empowerment, balance.