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Negative thought spirals — especially at night — are one of the most common struggles shared in our community. This episode walks through a practical, step-by-step approach: starting with awareness and reframing, and shifting to distraction and replacement when the brain isn’t resourced to do more (including the science of why 3–5 AM spirals hit differently). Includes a recommendation for Yoga Nidra with embedded theta waves for sleepless nights.

Key Concepts: Negative thought loops · Cognitive reframing · Dialectical thinking · Distraction as a tool · Sleep & thought regulation · Theta waves

Tools recommended: Insight Timer · Yoga Nidra recording · Sleep stories · Guided meditation

Key principle: You can’t just remove a negative thought. You have to replace it with something.

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit ashleydeluccia.substack.com/subscribe