How to control Negative Thoughts: Respond vs React with Emotional Intelligence

The Thought Spiral: Where true Transformation begins

Ever found yourself spiraling from a single thought?
I sure have.

One random doubt.
That leads to a heavy emotion.
Which sparks a hasty decision.
That triggers a reaction you later regret.
And eventually—a result you never actually wanted.

Sound familiar?

This is the sneaky power of our inner narrative.

Every result we create in our lives often starts with… one thought.

The chain reaction of thought

Here’s the sequence I was reminded of during a course I’m currently exploring:

Thought → Emotion → Decision → Action → Result

It’s a simple but profound flow—and most of us operate it on autopilot.

But here’s the empowering truth:
The spiral isn’t inevitable.
You can disrupt it.
You can pivot—right at the thought stage.

The power of the pause

Before we get pulled into the storm of our thoughts, emotions, and reactivity, there’s a space.
And in that space lies choice.

What if you could pause right when that first self-doubt creeps in?
What if, instead of spiraling, you pivot—with awareness, intention, and clarity?

That’s where real transformation begins.

Not with hustle.
Not with more doing.
Not even with motivation.

But with a mindful pivot.

How to interrupt the spiral?

Next time you notice yourself spinning, try this:

1. Catch the Thought:
   Ask yourself, “What am I telling myself right now?”

2. Name the Emotion:
   “How is this thought making me feel?”

3. Check the Story:
   “Is this thought 100% true? Is there another way to look at it?”

4. Reclaim the Choice:
   “What would I do if I believed something more empowering?”

Pivoting with Purpose™

This is the heart of my work—and my Pivot with Purpose™ framework:
Learning how to notice, pause, and redirect ourselves with intention.

When we learn to pivot at the thought level, everything that follows—our emotions, our choices, our outcomes—begins to shift, too.

You don’t have to be ruled by old narratives.
You don’t have to react out of fear, habit, or self-doubt.

You can choose a new path.
Right at the beginning.

Right at the thought.

Because transformation doesn’t start with action.
It starts with awareness.

With purpose and possibility,
Richa