Emotional spirals can feel like they take over everything—thoughts race, feelings intensify, and it becomes hard to know what’s real and what’s fear talking. In this episode, we’re unpacking what it means to spiral emotionally, why it happens, and how we can begin to gently ground ourselves without shutting down or bypassing what we feel.

We explore the moments that trigger spirals, the nervous system’s role in keeping us in survival mode, and why it’s often so difficult to recognize we’re dysregulated while we’re in it.

At the heart of the conversation is the question: Can I really regulate myself if no one ever taught me how? We explore the difference between self-attunement and co-regulation and how one builds on the other.

This isn’t about stopping the spiral altogether. It’s about noticing it with compassion, tending to what it’s trying to protect, and learning to come back to ourselves more softly and consistently over time.

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