How to Break Free of Negative Thought Spirals
5/19/202630 min
Why do we replay cryptic emails, small workplace slights, and past business decisions over and over in our heads? Science journalist Donna Jackson Nakazawa has looked deep into the research and discovered the hidden brain mechanisms that get us into these loops. She explains why a need for achievement, as well as modern work culture, make the problem worse. And she shares practical techniques for recognizing when reflection has crossed into rumination, interrupting destructive thought patterns, and helping teams create more psychological clarity and safety. Nakazawa is author of “Mind Drama: The Science of Rumination and How to Outwit Your Inner Defeatist”.
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First 90 secondsAdi Ignatius· Host0:00
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Alison Beard· Host0:19
[upbeat music] I'm Alison Beard.
Adi Ignatius· Host0:33
And I'm Adi Ignatius, and this is the HBR Idea Cast.
Alison Beard· Host0:37
Adi, do you know the origin of the word ruminate?
Adi Ignatius· Host0:47
I actually do. It comes from ruminants, those animals we love who chew their cud all day.
Alison Beard· Host0:53
Yes, exactly. Giraffes, cows, camels. And I didn't always know that, but once I learned it, I couldn't stop thinking about how it so perfectly describes what humans are doing when they ruminate. We're taking our worries about making the right decisions or replaying past mistakes, and we just continue to chew on them over and over in really unproductive ways that diminish our focus and ultimately at work, hurt our performance.
Adi Ignatius· Host1:21
So I assume a lot of our listeners, a lot of leaders, you know, struggle with this kind of overthinking, whether or not they talk about it publicly. I mean, think about you