On Purpose with Jay Shetty
Do THIS to Stop Spiraling (7 Steps to Instantly Break the Cycle of Negative Thoughts)
Fri, 23 May 2025
What’s been on your mind today? Do you ever catch yourself spiraling with negative thoughts? Today, Jay dives into the everyday negative thoughts we all wrestle with—and how we can stop letting them control us. Whether it's replaying awkward moments, spiraling into self-doubt, or feeling stuck in patterns of fear and criticism, negativity can quietly undermine our confidence and cloud our perspective. But what if those thoughts were just noise—and you didn’t have to carry them anymore? In this episode, Jay shares seven transformative steps to help you build a healthier, more resilient relationship with your mind. Rooted in both spiritual insight and modern science, Jay walks you through powerful shifts—like recognizing your thoughts without letting them define you, challenging your inner critic with evidence, and reframing your day-to-day experiences with intention. With the clarity of a teacher and the care of a friend, Jay helps you see that awareness is not just the first step—it’s your greatest protection. In this episode, you'll learn: How to Stop Believing Every Negative Thought How to Challenge Thoughts That Aren’t True How to Use Mindfulness to Calm Mental Overload How to Build a Mental Shield Against Criticism and Stress We can’t always stop negative thoughts from showing up, but we can learn to move through them with clarity, self-kindness, and strength—one thought at a time. With Love and Gratitude, Jay Shetty Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here. Join Jay for his first ever, On Purpose Live Tour! Tickets are on sale now. Hope to see you there! What We Discussed: 00:00 Intro 01:06 How Do You Deal With Negative Thoughts? 02:20 #1: Recognize and Acknowledge Your Thoughts 07:30 #2: Challenge Your Negative Thoughts 11:22 #3: Start Reframing Your Thoughts 15:52 #4: Practice Mindfulness and Meditation 18:14 #5: Engage in Joyful Activities 20:12 #6: Look After Your Body 21:28 #7: Limit Your Exposure to NegativitySee omnystudio.com/listener for privacy information.
Chapter 5: How can mindfulness help with negative thinking?
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Hey everyone, it's Jay Shetty, and I'm thrilled to announce my podcast tour. For the first time ever, you can experience On Purpose in person. Join me in a city near you for meaningful, insightful conversations with surprise guests. It could be a celebrity, top wellness expert, or a CEO or business leader.
We'll dive into experiences designed to experience growth, spark learning, and build real connections. I can't wait to meet you. There are a limited number of VIP experiences for a private Q&A, intimate meditation, and a meet and greet with photos. Tickets are on sale now. Head to jsheddy.me forward slash tour and get yours today. Your thoughts are not always true. Challenge them.
Chapter 6: What joyful activities can I engage in to combat negativity?
Your thoughts are not always reality. Don't accept them at face value. When doubts appear, don't assume, investigate. When fear whispers, don't bow down, look closer. When negativity rises, don't believe, demand proof. Negativity thrives on blind acceptance. Negativity grows when you don't fight back.
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Chapter 7: How does taking care of my body affect my mindset?
Jay Shetty. Jay Shetty. The one, the only Jay Shetty.
Chapter 8: What steps can I take to limit exposure to negativity?
Hey everyone, welcome back to On Purpose. I'm so glad you joined me. And if you've not yet subscribed, click that button so that you never miss an episode. It's astounding to me, the community that we're building together. And when you subscribe here, you're not only supporting this show, you're actually starting to support yourself. You're saying this is a priority. This is important to me.
I want to invest in my growth. Today's episode is all about what to do with those negative thoughts. If you're someone that experiences intrusive, negative, difficult thoughts, this episode is for you. If you're someone who walks out at a meeting and can't stop thinking about something negative that happened,
or you were out with friends last week and you can't stop thinking about a moment or an experience that felt awkward or uncomfortable, this episode is for you. And if you're someone that finds yourself just caught in a negative spiral, This episode is for you. I'm going to give you a seven-step method to actually master your thoughts and negativity.
I want you to become unbeatable, undefeatable when it comes to negative thoughts. Because here's the reality. Negative thoughts will always arise. They'll always appear. No one in this world can never have a negative thought. but you can make sure that a negative thought never controls you. You can win the battle and win the fight, and that's what we're doing today.
Step one is you have to learn to recognize and acknowledge your thoughts. All of us have so many thoughts every single day, but we're not always sure about the systems. We're not always sure about the patterns. And I want to share a spiritual truth with you that is so important. You are not your thoughts. They're just visitors passing through your mind. You are not your thoughts.
They're just noise, not the truth. You are not your thoughts. They're temporary, not permanent. Notice them, but don't let them define you. Name them, but don't give them your power. Watch them, but don't give them your identity. The moment you recognize them, they lose their grip. The moment you name them, they start to dissolve. The moment you see them clearly, you set yourself free.
Negative thoughts are not facts. Awareness is your power. Negative thoughts are not your reality. Awareness is your protection. Negative thoughts are not who you are. Awareness is your path to emotional freedom. It starts with being aware of our thoughts. Aware of which ones appear often, which ones don't appear enough. Aware of what we say when we first look in the mirror.
Aware of what we say when things are not going well. How many of you are the quickest to judge yourself and critique yourself, but the first to congratulate someone else? Are you that person who when you make a mistake, you'll be really harsh and beat yourself up, but when someone else does, you're there to be empathetic and kind and compassionate?
We're so quick to judge ourselves and so quick to celebrate others. It's so important we become aware of these patterns that we all experience so that we can begin this breakthrough. So I wanted to keep repeating that. And I want you to say it out loud. I am not my thoughts. You are not your thoughts. They're just temporary clouds floating across the sky of your mind. And neuroscience proves it.
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