The fact that they scare you, that that you don’t believe them deep down… it shows they aren’t the truth. Try to remember that just because a thought shows up doesn’t mean you have to believe it or engage with it. Focus on your breath, think “that’s not mine”, distract yourself. You’re not broken, you haven’t failed, this is just a rough patch.

First of all, try to calm down first by breathing exercises, slow breathing is the best for this one. You also need to face your fears to become free of it. If you are calm enough, try to meditate and figure out the underlying emotions behind that thought. If you already figure out that emotion, let it go by another breathing exercise, inhale the positive energy in, exhale the negative energy out.

*I meant there are loads of short & helpful exercises here on Sol.

Hi Soph, what helped me was accepting that I suffer with this. Once I accepted this, then I started to tell myself when this happens that “this is just anxiety, these are just thoughts. It’s ok. I’m ok”. I don’t fight the thoughts, I try to observe them objectively. I also get up and move… I try to get out of my head and into my body… even if it’s walking around my flat & I focus on my feet on the ground or do quick jumping jacks etc. I’ve learnt to not panic & let it pass, it takes practice but you can do this. They are just anxious thoughts, it’s not who you are!! Also breathing exercises & mindfulness have been life savers. There are loads of small changes exercises here on Sol that I use daily. Take a look and see what works for you. Sending you strength & love 🤗

I am sorry Sophia. This sounds really difficult & not something to be taken lightly. Have you recently gone through a loss, (perceived) failure or heartbreak? Has something in particular triggered you recently that has led to such a spiral & harsh inner critical taking over?