How to Stop Spiraling: Techniques To Regain Control Of Your Thoughts
Stress and anxious thoughts can be a part of everyday life. For some people, however, one small worry can lead to a negative thinking pattern that becomes overwhelming. This mental and emotional overwhelm is often referred to as “spiraling,” and it can lead even minor challenges to seem unmanageable. Spiraling negative thoughts can happen to anyone and may be most common during periods of high stress and uncertainty.
Left unmanaged, a negative spiral can persist, impacting daily life and overall well-being. Strategies to manage negative thinking patterns include strategies like deep breathing, which can help a person focus on the present moment, and long-term techniques, such as cognitive restructuring. In this article, we will focus on identifying how negative thought spirals occur and explore coping strategies for managing spiraling thoughts.
What does it mean to spiral?
To spiral generally means to experience a rapid, often overwhelming escalation of persistent negative thoughts or emotions. Spiraling can start with a small stimulus, like a mistake at work, an anxious thought, or an interpersonal conflict. This small stimulus may escalate into catastrophic thinking or a sense of self-doubt that can exacerbate anxiety and lead a person to become overwhelmed. Spiraling negative thinking can make it seem like each negative thought leads to another negative thought, contributing to increased stress and anxiety.
There may be two different types of spiraling negative thought patterns: mental spiraling and emotional spiraling. Mental spiraling typically involves obsessive thinking and catastrophizing. A person may replay past events and over-analyze them or make predictions that those events will lead to a failure of some kind. Emotional spiraling may occur when intense emotions like fear, shame, sadness, and anger build quickly and seem unmanageable, which can make it difficult to think clearly and respond rationally.
Negative thoughts and other causes of spiraling
Understanding the potential causes of spiraling thought patterns can be key to managing the impacts and frequency of these events. The causes of these patterns may vary from person to person, and what leads to a spiral for one person may not affect another. Common causes of spiraling may include anxiety disorders, trauma, and negative thinking patterns
Negative thoughts, negative thinking patterns, and spiraling
One key cause of spiraling thought patterns may be negative self-talk or negative thinking patterns. A negative thought or event, especially when a person is experiencing underlying stress, can be challenging to manage. These negative thinking patterns are sometimes called cognitive distortions and can lead a person to experience a cascade of negative thoughts.
An example could involve a situation like forgetting to reply to an email at work. The realization that one forgot to respond may lead a person to predict that their boss may think they are unreliable, which could cause them to get fired. This wave of negative thoughts is one of the defining elements of spiraling, in which a person takes one small negative thought and builds on it until it becomes a major concern.
The role of anxiety and trauma
Individuals experiencing anxiety or living with post-traumatic stress disorder may be more likely to experience cognitive distortions and spiraling thought patterns. Heightened levels of anxiety may be the body’s way of managing a survival situation. This can lead a person to experience a heightened awareness of potential risks, and they may become hypervigilant and analyze every small negative event they experience.
Survivors of trauma may also experience negative thought spirals or cognitive distortions more frequently. Trauma may lead the brain to view the world from a state of hyperarousal to detect danger, even in safe environments. This hyperarousal state can lead to sudden emotional reactions and intrusive memories, which may contribute to spiraling.
Grounding techniques to stop a negative thought
For individuals experiencing a negative spiral, it can be helpful to have techniques available to shift their mindset. These techniques, often called “grounding techniques,” may reduce anxiety and spiraling thoughts in the moment. Common grounding techniques include the following:
- The 5-4-3-2-1 grounding technique: This technique has a person identify five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. When a person uses this technique, they can shift their focus from internal distress to the external environment.
- Deep breathing or box breathing techniques: Taking a few deep breaths can reduce anxiety and shift focus to the present. One form of deep breathing is called box breathing, a practice that involves breathing in for four seconds, holding for four seconds, breathing out for four seconds, and holding again for four seconds.
- Naming and labeling negative thoughts: It can be helpful for a person to identify and label negative thoughts as they occur. This may remove the weight of the thought and create emotional distance from it.
- Engaging the body: Exercising, splashing cold water on the face, or simply standing and stretching may reduce negative thoughts and shift attention from the mind to the body.
It may be important to note that the goal of using a grounding technique is not to avoid or eliminate anxiety or negative thoughts. Instead, grounding techniques can empower an individual to manage these thoughts in a healthy way. Grounding can slow the momentum of the spiral and give a person space to respond more calmly. With practice and repetition, these practices can become easy and quick to implement.
Cognitive strategies to regain control of negative thoughts
Cognitive strategies, such as self-reflection, self-development, and education on the origins of negative thoughts, can also help people regain control over their minds. Common cognitive strategies for managing negative thought patterns include reframing feelings, reflecting through journaling, and using positive self-talk or affirmations.
Cognitive behavioral therapy techniques to reframe feelings
Cognitive behavioral therapy (CBT) is a therapeutic technique that is typically implemented by a mental health professional and involves identifying and reframing negative thought patterns. Outside of a therapist’s office, a person can utilize this process to challenge distorted thought patterns and develop healthy coping strategies. In some cases, a person may learn to implement CBT techniques with their therapist and then apply them outside of the controlled therapy environment.
Using a thought log or journal to analyze a negative thought
For some, writing or journaling about negative thoughts can reduce anxiety. Rather than suppressing or avoiding negative thoughts, a person may engage with them by writing them out, exploring their underlying causes, and analyzing their validity. Over time, this practice can retrain the mind to recognize distorted thinking and replace it with more balanced, helpful beliefs.
Other strategies to regain control during a spiral
Other strategies that can help a person regain control during a spiral may include positive self-talk and asking grounding questions. Positive self-talk often involves incorporating positive affirmations that can increase motivation and self-confidence. A person may also ask themselves grounding questions when they feel overwhelmed. For example, they may ask, “What do I know is true?” This can help them identify cognitive distortions and reduce spiraling thoughts.
Long-term strategies to manage and regulate feelings
While having a short-term toolbox to manage spiraling thoughts can be beneficial, it may also be helpful to develop a long-term strategy to manage thoughts and emotions. Taking a long-term view involving lifestyle changes, healthy boundaries, and positive thinking patterns can help a person become proactive in managing anxiety and stress.
Lifestyle changes to improve mental health
Lifestyle changes to improve mental health include incorporating daily exercise and getting enough quality sleep. Exercise has been shown to increase neuroplasticity, which can help a person process challenges more effectively, and it can also improve sleep quality. High-quality sleep can ensure that the brain is ready to meet the challenges of the day. Eating nutritious food is another lifestyle change that can properly fuel the brain and body.
Setting boundaries
It can be helpful to track and record events or situations that may lead to negative thought patterns. Once these stimuli are identified, a person can set boundaries for them to avoid the cascading effect of a negative thought spiral. As an example, if a person frequently spirals when watching the news or social media, it may be helpful to set limits or stop consuming information from those outlets altogether.
Developing a variety of techniques to reduce negative thinking
There may not be a one-size-fits-all approach to reducing negative thinking patterns. This is why it can be a good idea for a person who experiences frequent spiraling events to have a variety of strategies available. Breathing techniques, mantras, and affirmations that are at the ready, as well as a support network that a person can lean on in times of crisis, can be invaluable.
Mindfulness practices to slow negative thinking
One of the keys to slowing negative thinking may be to take the mind out of the hypothetical and ground it in the present. Mindfulness practices can help a person focus on the here and now and may reduce the anxiety and stress associated with cognitive distortions. Common mindfulness practices include breathwork, observation, and guided meditation.
To increase the impact of mindfulness practices, it may be helpful to practice them as part of a daily routine. For example, a person may use mantras or affirmations while brushing their teeth in the morning or practice meditation right before bed each night. With mindfulness, the key is not to suppress or avoid negative thoughts, but to gain perspective of their impacts and reduce anxiety.
Connecting with a mental health professional
In addition to mindfulness strategies and lifestyle changes, it may also be helpful for a person to seek professional help to manage cognitive distortions and spiraling thoughts. A therapist can evaluate, diagnose, and treat a variety of mental health conditions. They can also consider a person’s mental health holistically and make personalized recommendations.
Attending in-person therapy at a brick-and-mortar office isn’t always convenient or accessible. Online therapy sessions can occur from any location with a personal device and an internet connection. This means that you can get the support that you deserve at a time and place that works for you.
Research suggests that online therapy can be an effective way to reduce anxiety. Many online therapists use CBT techniques and other modalities to help clients manage negative thought patterns.
Takeaway
How do I stop myself from spiraling?
When you notice that you’re falling into a downward spiral, taking deep breaths and focusing on the world around you by paying attention to each of the five senses can be helpful. You might also distract yourself by engaging in positive experiences, such as spending time doing a fun hobby, reading a book, or talking to a friend.
Why do I spiral so easily?
If you notice that you spiral easily, that may be a sign that you have deeply ingrained negative thinking patterns. It’s also possible that you’re living with a mental health disorder like generalized anxiety disorder or post-traumatic stress disorder (PTSD). Cognitive behavioral techniques, particularly when taught by a licensed mental health professional, may help you stop negative thinking in its tracks and break free from emotional distress.
How can you pull yourself out of an anxiety spiral?
Pulling yourself out of an anxiety spiral can be challenging, but it’s possible. Practicing grounding exercises, spending time with friends, engaging in self-care, and doing things that bring joy may be helpful. You might also try journaling or exercising to reduce anxiety in the moment. In the long term, seeking support from a therapist can help you manage negative emotions, practice self-compassion, and develop improved mental wellbeing.
How do you calm someone who is spiraling?
Removing them from the situation (if possible) and taking deep breaths with them may help the person calm down. You can also talk to them about what they’re experiencing and validate their emotions.
What does an anxiety spiral look like?
An anxiety spiral may start with one negative thought, but it may quickly devolve into picturing worst-case scenarios, reliving past experiences, and even experiencing physical symptoms of anxiety. If anxiety spirals affect your daily functioning, professional intervention may be beneficial.
How can you stop an obsessive thought spiral?
Practicing mindfulness or engaging in distracting activities may be helpful. You can also try journaling. You may find that once your thoughts are out of your head and written on paper, you’re able to let them go.
How do you sleep when spiraling?
If you’re spiraling while trying to fall asleep, focusing on your breath, counting backward from 100, or visualizing a relaxing environment may shift your focus. You could also try to think of your thoughts as passing clouds rather than ideas you must engage with.
How do you get out of a rumination spiral?
Focusing on the present moment instead of the thoughts in your own mind may stop rumination. However, this often takes practice. Be sure to treat yourself with the same kindness you would a friend, and celebrate small victories rather than being frustrated with yourself for experiencing rumination.
How do I relax my mind from overthinking?
Exercise may decrease anxiety and reduce overthinking. Fun hobbies and other distractions may also shift your focus and perspective. Building awareness of the situations that often lead to overthinking may give you more control over your thoughts in the long term.
How can you help someone who is spiraling?
You might take deep breaths with them, let them know you are there to listen, and validate the emotions they’re feeling. If they spiral frequently, you could encourage them to seek professional help if you believe they would be receptive to the idea.
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