How to Stop Spiraling: A Simple 3-Step Guide
We’ve all been there—your thoughts are racing, your chest feels tight, and before you know it, you’re imagining the worst-case scenario. This experience, often called spiraling, can feel overwhelming and disorienting. But the good news is: you can learn to interrupt the cycle.
Here’s a gentle, three-step guide to help you slow down, reconnect with yourself, and move forward with clarity.
1. Catch Yourself
The first step is simply noticing what’s happening. It might sound small, but it’s actually a powerful act of self-awareness. When you feel yourself starting to spiral—your thoughts are looping, your heart’s racing, or you're stuck in overthinking—pause and say to yourself:
“Something’s happening here.”
You don’t need to analyze it yet. Just acknowledge that you’re caught in a moment that needs attention. This moment of awareness gives you the chance to respond, rather than react.
2. Name the Feeling
Once you’ve caught yourself, the next step is to identify what you’re feeling. When emotions swirl together, they can feel like a giant wave. Naming them helps to untangle the knot.
Try asking:
What am I feeling right now?
Is it anxiety? Sadness? Guilt? Embarrassment? Fear?
Can I locate this feeling in my body?
You might say, “I’m feeling anxious and tight in my chest,” or “I think I’m overwhelmed and frustrated.”
When we name a feeling, we create just enough distance to observe it. We shift from being in the storm to watching it from a steadier place.
3. Reflect (with Kindness)
Now that you’ve named the feeling, it’s time to get curious about it—gently. Not with judgment, but with compassion.
Try asking yourself:
What triggered this spiral?
What story am I telling myself right now?
Is this story true—or just familiar?
What do I need in this moment?
Maybe you’re spiraling after a tough conversation, and your mind is replaying what you should have said. Or maybe you’re worrying about something you can’t control. Reflecting helps you understand the deeper layers of what’s going on so you can respond in a way that’s kind and supportive.
And if you’re not sure what you need? That’s okay too. Sometimes the next best step is simply to take a break, go for a walk, text a friend, or breathe deeply.
Spiraling Is a Signal, Not a Failure
It doesn’t mean you’re broken. It just means your nervous system is asking for support. And the more you practice this 3-step approach—catch yourself, name the feeling, reflect—the easier it becomes to shift out of spiral mode and into grounded presence.
You deserve to feel calm, capable, and connected to yourself—even in the messy moments.
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