Sometimes the most productive thing you can do… is pause.
I encourage my clients to take time off to refocus and reset. Last week, I did exactly that while spending a few days in beautiful Geneva. We had some wonderful face-to-face time with some of you, but it was also an opportunity for me to focus on myself and my family.
Now, re-energized, I’m returning with the newsletter and a topic that has surfaced repeatedly in recent conversations: negative feedback loops and their disempowering effects.
By defenition, negative feedback loops describe our nervous system returning to equilibrium.
However, when speaking of negative feedback loops we usually refer to something different: ruminative, self-reinforcing patterns of negative thinking.
Imagine a horse with blinders running along a single track. It sees the path ahead—but misses the surrounding options.
Sounds familiar?
As negative thoughts escalate, our perceptual boundaries shrink. We start interpreting events in ways that reinforce the loop. These loops can shape our mental state, energy, cognition, and behavior.
- Motivation drops
- Clarity fades
- Opportunities seem smaller, while obstacles larger
- Procrastination increases
- Energy drains
- Stress lingers
Sometimes these loops become social feedback loops. Our thoughts influence our behavior, which triggers reactions from others that reinforce the original belief.
Example: “I’m not good at public speaking.”
The behavior reflects the belief, the response from the audience confirms the fear, and the loop tightens.
Sometimes breaking a negative loop doesn’t require a dramatic change—just a small interruption.
Behavioral activation Step into action where the loop encourages avoidance.
Cognitive restructuring Is another interpretation possible? “I failed, therefore I am incompetent” is rarely the only explanation.
Shift from criticism to problem-solving language “What could I try differently next time?”
Self-gratitude and self-compassion I wrote about this around Thanksgiving (https://www.linkedin.com/pulse/gratitude-elena-liapkova-pozsar-w8xpe/), and its impact should not be underestimated. Quietly acknowledging small wins can have a surprisingly powerful effect on our psyche.