Episode

How to Break Free of Negative Thought Spirals

Podcast: HBR IdeaCast
Published: May 19, 2026
Duration seconds: 1778
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Canonical source: https://hbr.org/podcast/2026/05/how-to-break-free-of-negative-thought-spirals
Audio: https://audio.hbr.org/ideacast/20260518111037-1079_HowtoBreakFreeofNegativeThoughtSpirals.mp3
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Summary

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”.