We All Deserve An Upward Spiral, Here’s How To Spark Yours

“An upward spiral refers to a cycle of positive changes and experiences that contribute to an individual's overall well-being and happiness,” he explains. “It involves a series of interconnected factors that build upon each other, creating an upward trajectory in various aspects of life.”

Creating these cycles of positive momentum and growth can positively impact one's well-being, confidence, and overall outlook on life. That’s why Dr. Leary says that creating your own positive feedback loop can be the fuel you need to ignite tangible change in your life. “The positive changes in one area of life can spill over into other areas — for example, improved physical health can boost self-esteem and motivation, leading to increased engagement in social activities and personal growth,” he says.

How To Create Your Own Upward Spiral

Finding your spark can start with you setting small, measurable goals to reach, pursuing personal interests, and continuously learning and growing can foster a sense of purpose and accomplishment. “As individuals make progress toward their goals, they experience a sense of self-efficacy, confidence, and satisfaction, leading to increased overall well-being,” Dr. Leary explains.

Small, positive actions can lead to bigger changes, so implementing new habits and mindsets into your daily life can not only keep the flame of your upward spiral burning bright but also lead to bigger changes in wellness.

“Cultivating a daily gratitude practice by acknowledging and appreciating the positive aspects of life can shift focus toward the good and enhance optimism,” Dr. Leary shares. “Breaking down large goals into smaller, achievable micro-goals can provide a sense of progress and motivation, so celebrate small victories along the way, as they build confidence and momentum toward larger goals.”

He continues, “Remember, the key is to start small and gradually build upon these habits and mindsets over time. By consistently incorporating these positive actions into your daily life, you can create a ripple effect that leads to bigger changes, greater well-being, and an upward spiral in multiple areas of your life.”

How To Practice Self-Compassion During Hard Times

At times, hitting a downward spiral can seem unavoidable, but there are ways to prevent things from going bad to worse, and it’s all about being proactive about noticing the first sign of distress and regularly checking in with yourself to honestly assess your physical and mental well-being. If you are on the journey toward an upward spiral, remember that practicing self-compassion can be an invaluable resource along the way.

So if you’re looking for a place to start, consider the following strategies from Dr. Leary below:

1. Mindful Awareness:

“Start by developing awareness of your self-critical thoughts and judgments. Notice when you're being hard on yourself or engaging in negative self-talk. Mindful awareness allows you to recognize these patterns and begin the process of shifting them.”

2. Practice Self-Kindness

“Treat yourself with kindness and understanding, especially during difficult times. Offer yourself the same care and support you would give to a loved one. Speak to yourself in a compassionate and gentle manner, acknowledging that everyone experiences challenges and setbacks.”

3. Embrace Self-Acceptance:

“Accept yourself as you are, including your strengths and weaknesses. Embrace your humanity and recognize that it's okay to have limitations and make mistakes. Focus on self-acceptance rather than self-judgment.”

4. Reframe Negative Thoughts:

“Challenge negative self-talk by reframing your thoughts in a more compassionate and realistic way. Replace self-criticism with self-encouragement and affirmations. Treat yourself with the same kindness and understanding you would offer to a friend.”

5. Practice Forgiveness

“Forgive yourself for past mistakes or perceived failures. Understand that making mistakes is a part of being human and an opportunity for growth. Let go of self-blame and embrace forgiveness as a path toward healing and self-compassion.”

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