Timestamps:

00:25 Intro

02:00 How spiraling affects you

02:25 Four steps to stop the spiral

02:40 The best thing you can do to prevent these spirals

03:55 Don't let yourself just sit there, get up

04:30 Why this works

05:00 Acknowledge your thoughts and feelings

06:00 Engage in energy shift

06:50 Regulate your body

07:20 Bonus! Spiral up

08:18 Recap

10:25 Outro

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