Yesterday, we explained what a downward spiral is and how we might get caught in one. Today let's talk about some things that can help us climb up and out.  

If you've ever been caught in a downward spiral of failure and negative thinking, you know how hard it can be to find your way out. But there are some things you can do that will make it easier. You can list things you've succeeded at or felt good about in the past. Read the list every day, remembering as vividly as you can what each experience was like and how you felt. Remind yourself that the qualities that helped you succeed then are still very much a part of you.  

Perhaps the most effective thing you can do is to take control of your mental environment. There may not be much else you can control - at the moment. But if you control your thoughts and your responses to life, you'll feel much more on track again.  

Instead of dwelling on unpleasantness in the past, picture a positive future instead. Do it every day, as vividly as possible, and feel how good it will feel when you're really there. Physical activity can help. So can reading inspirational books, watching uplifting films, or getting professional help.  

These things are powerful belief-mobilizers. When you're in a downward spiral, mobilizing your beliefs is the most important first step you can take.