When something bad happens at work—like layoffs—it’s easy to get caught in a negative thought cycle. Once you’ve experienced a negative event, everything seems like a threat and every inconvenience seems like a problem. This is called a “vicious cycle.”

In the work context, a vicious loop describes a scenario in which one negative thought leads to another. One negative event can cause us to perceive other events as negative – whether they are or not – and create a spiral of pessimistic thinking. Over time, this can lead to low morale, low productivity, and anxiety and bad moods.

Once you’re disillusioned with your job, it’s hard to break free. So what can you do to break the cycle – and what can employers do to help their employees feel more satisfied and positive?

“Let’s face it, we live in a tough world right now,” says Natalie Trice, career coach and PR expert. “We have an increasingly volatile work environment where rumors fly and Glassdoor reviews make everyone nervous, so it’s no surprise that people get caught in a vicious spiral.”

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Essentially, Trice explains, a vicious cycle is like a sticky web of negative thoughts and emotions, coupled with insecurity and dissatisfaction. “When you add in other people’s fears, social media and the cost of living crisis, it can be difficult to break out of this cycle, but it’s not impossible,” she says.

“There can be many triggers and reasons for a negative attitude. Team changes, new management structures, missed promotions and the threat of being fired can all promote insecurity and anxiety. Heavy workloads, unrealistic expectations, poor management and overwhelming stress can also play a role.”

However, by focusing on the things you can control, you may be able to improve your attitude toward work.

Think about what the problem is

Sometimes it’s hard to pinpoint why you’re unhappy, and there may be multiple factors to blame. “Find out what factors are contributing and seek support from close colleagues or other professionals to gain a new perspective,” says Trice. “If you’re resenting the long hours because you can’t spend time with your family, change your work schedule and set clear boundaries.”

If your workload is too heavy – or you’ve taken on too many extra tasks that are taking up your time – talk to your boss about possible changes.

Improve the things you can control

You can’t control every aspect of your work life. Restructuring, layoffs and new management are disruptive and often stressful, but ultimately unavoidable. So, where possible, focus on the things you can control – like your time, the hours you work, the tasks you take on or the direction you want your career to take.

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And if you really don’t think anything will improve in your current job, it might be time to polish your resume. But remember that a new job doesn’t necessarily have to fix any negative feelings you have about work.

“As cliché as it may sound, change starts with ourselves – so work on yourself and then think about what would make you happy in your career,” says Trice.

Learning a new skill or starting a training course can increase your focus and enthusiasm, which can also impact other aspects of your life.

Avoid toxic positivity

While optimism and positive thinking have benefits, ignoring your true feelings is unlikely to end well. Toxic positivity is the belief that no matter how difficult a situation, people should maintain a positive attitude. However, this is unrealistic – and sometimes it’s more helpful to look at what’s making you unhappy so you can try to change it.

This is something employers need to consider. If an employee has survived layoffs, they may be told to be “grateful” that they still have a job. But in reality, they are probably worried about their future and feeling guilty that their colleagues have been laid off. Telling them to “stay positive” only invalidates their feelings.

Employers must be honest and open

When it comes to creating a positive work environment, it’s important for employers to foster a culture of trust. It’s tempting to keep financial problems a secret, but people notice when things are going badly, so it’s better to be honest and open about business developments. Let people know when layoffs are imminent so they have time to look into job applications.

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“If you want your employees to be happy and productive, you need to ensure open communication and provide resources for mental health and well-being, as well as skills and opportunities for personal development,” says Trice.

“Recognizing the value of people, training managers with the right skills, offering constructive feedback and growth opportunities, and allowing flexible working arrangements can also help reduce stress.”

And, Trice adds, it’s worth it for companies to ensure people have a positive attitude towards work. “If your workplace has a vicious cycle mentality, improving morale and productivity is key to success, otherwise you’re going to face long-term patterns of sickness and resignations,” she says.

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