The Doom Loop

I’ve been thinking a lot about the Doom Loop lately.?

We’re in a frenzied state – across the country - of collective dysregulation for many reasons, but especially the November election last week.

We’re edgy, off balance, angry.

Some believe that democracy is at stake. Others believe that we’re being overrun by those who would wreak havoc on our country.?

Regardless of where you land, you'll likely feel the tension even if you’ve not opened a paper or flipped on the news. You can sense it - in conversations, in interactions.

Our bodies pick up tension long before we register it.

Have you noticed your shoulders are a bit tighter? Your focus more distracted that usual? A tendency to not want to talk about politics? Or to your neighbors??

Me too. Emotions are a bit hotter by degrees, agita on the rise.

Since we were out of the country on election day – I was anxious about tensions that day - I got to thinking about the Doom Loop.?

Years ago, my supervisor, Skip, taught me about it. The catchy name got my attention, and his explanation clarified why my client had been having trouble. And, why I might’ve been stuck too.?

One negative thought leads to another negative thought in a catastrophizing cascade, dragging our emotional baggage along with it.?

(BTW, this can happen about anything: the financial markets, the economy - economists are notorious for feeding doom loops - the state of the climate, our neighbors, you name it!).

Our feelings amp up or bottom out as stress chemicals ravage our biology burning our precious life energy.?

While we’re in it, it feels real. Spectacularly real. And we get stuck in it just like I was happening right now.?

When we don’t know how things will turn out (there’s an element of uncertainty to the looping), we feel afraid, justified, or anxious and our runaway thoughts reinforce yet another negative thought, and so it goes.?

To the degree that the neurochemicals in our bodies are, in fact, real, it is a real phenomenon. Yet, the thoughts and beliefs that feed a doom loop are on rapid fire, our biological systems registering threat . . . even if there’s no threat at all.

How to stop doom looping

One of the main reasons we fall into whatever doom loop grabs us is that we don’t take the time to step back, evaluate the situation, and see if it warrants our attention and energy.?

Whose got time for that when you could be bemoaning the state of the union and crabbing about great aunt Mabel who never votes?

Really though, it’s that we don’t catch ourselves on the front side of a loop, only later realizing what an energy suck it is when we find ourselves exhausted.??

But there are a few things we can do, right away - now.

First, notice where your energy’s going.?

Internal - so you’re combusting with all kinds of negative feelings toward yourself? Outward toward others with blame and finger pointing? In either case, take a deep breath – now - and direct your attention to regulating your breathing. It only takes 60-90 seconds to clear the stress hormone cortisol from our bloodstream as we settle our breathing.

Then, notice what you care about most in the situation. What’s actually important right now??

Being right? Winning? Listening to a colleague or family member? The issue at hand could be climate events, reproductive health care, the economy or the state of the union. Or anything else.?

Then, name what you care about – out loud – and tell someone. Breathe more deeply, continuing to regulate your nervous system.

Lastly, notice and name your feelings related to what you care about. Today, I care about freedom, choices to be made, and love. How about you? What do you care about? Name your feelings, your cares.?

By naming, we can tame our energy-in-motion emotions and interrupt the doom loop to settle our hearts and minds.?

All these are important to feeling connected with our fellow citizens, colleagues, and family members, essential for each of us in the days ahead.?

I’d love to hear where you intervened in your doom loop. Drop me a line at [email protected].?

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ABOUT THE CREATOR OF The Leadership Pause

I’m Dr. Chris Johnson, I coach changemakers and leaders with practical tools to pause, feel, and zero in on their old strategies to renew their energy, extend compassion, make clear decisions, and create real change by using their power skills. Learn more at: Q4-Consulting.com

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