How to Stop Spiraling
We’ve all been there.
You say something awkward…
You replay a conversation over and over…
You start imagining worst-case scenarios…
And before you know it, your brain is running a full disaster movie.
In this episode, we’re talking about what spiraling really is, why your brain does it, and how to stop it before it takes over your entire day. how-to-stop-spiraling
If you’ve ever found yourself stuck in anxiety loops, catastrophizing about small moments, or doubting yourself after an interaction, this episode will give you practical tools to break the cycle.
In This Episode
We discuss:
• What “spiraling” actually is and why it happens
• How your nervous system searches for threats when you feel unsafe
• The connection between triggers and anxiety loops
• Why growth and personal development can make spiraling more likely
• How spiraling can pull you back into old habits and behaviors
• Practical ways to calm your nervous system when a spiral starts
• Questions to ask yourself to separate fear from reality
What Causes Spiraling
Spiraling usually starts with a triggering moment.
Something small happens—an awkward interaction, criticism, or uncertainty—and your brain begins trying to predict every possible threat.
Your nervous system enters hyper-arousal, and suddenly you may experience:
• Racing thoughts
• Catastrophizing
• Self-doubt
• Emotional replays of past events
• Fear of rejection or losing belonging
Your brain isn’t broken.
It’s trying to protect you.
Signs You’re Spiraling
You might notice yourself:
• Replaying conversations repeatedly
• Assuming the worst-case scenario
• Questioning your identity or decisions
• Over-analyzing someone else’s reaction
• Feeling tense or physically activated
• Doubting your progress or growth
Spiraling often happens when you’re trying something new or growing, because new behavior creates vulnerability.
How to Stop a Spiral
Andrew shares three immediate ways to interrupt a spiral.
1. Interrupt the Loop Physically
Change your environment or body state.
Try:
• Standing up and moving rooms
• Walking outside
• Splashing cold water on your wrists
• Cooling the back of your neck
Your body needs to calm before your mind can.
2. Slow Your Breathing
Spiraling causes shallow breathing.
Reset your nervous system with slower breaths.
Try:
• Box breathing
• A deep inhale through the nose
• A small “sip” inhale
• A long, slow exhale
Longer exhales signal safety to your nervous system.
3. Name the Spiral
Simply say:
“I’m spiraling right now.”
Labeling the experience reduces emotional intensity and helps your brain step out of the loop.
Separate Fear From Facts
Once your body is calmer, ask yourself:
• What is actually happening?
• What am I assuming?
• What evidence do I have?
• What story am I telling myself?
Most spirals are built on assumptions, not facts.
Anti-Spiral Habits
To prevent spirals long-term:
• Pause before reacting
• Give your brain 7 seconds to process
• Talk to a trusted person for a reality check
• Journal your thoughts instead of replaying them
• Protect your boundaries during personal growth
Remember: every thought you have is not the truth.
Key Takeaway
Spiraling doesn’t mean you’re failing.
It usually means you’re stretching into something new.
Growth creates vulnerability.
Vulnerability can trigger anxiety.
But awareness helps you break the loop.
You don’t need to eliminate spiraling completely.
You just need tools to recognize it and move through it faster.
Glimmers of the Week
At the end of every episode, we share something bringing us joy.
Cat’s Glimmer:
Getting unexpected one-on-one time with her daughter during a week off from swimming.
Andrew’s Glimmer:
Going to a Winnipeg Jets game with his dad and son.
Small moments of joy matter.
Next Episode
Next we’re talking about:
The Boundaries That Protect Your Growth
Because becoming your future self often requires protecting your energy and your progress.
