Worry isn’t the answer…
May is Mental Health Awareness Month, and I want to talk about something I know all too well: spiraling thoughts. You know the kind – those anxious loops that play on repeat in your mind, pulling you further away from the present moment.
For years, I thought if I could just think long enough, I’d solve the problem, prevent the worst, or feel more in control. But the truth is, overthinking didn’t help. It only made things harder. It kept me stuck, overwhelmed, and disconnected from the joy and peace that were available right in front of me.
In this post, I’m sharing how to stop spiraling thoughts, starting with how to notice when you're in a thought spiral. These simple, real-life signs have helped me recognize when I’m caught in a loop... and more importantly, how to gently come back to myself.
How to Know You’re in a Thought Spiral
Thought spirals can sneak up on you. Sometimes, I don’t even realize I’m in one until I’m three hours deep into replaying a conversation I had last week or worrying about something that hasn’t even happened yet.
Over the years, I’ve learned to recognize the signs in myself. Maybe they’ll resonate with you, too:
I feel distracted and unfocused
There’s a lack of joy or gratitude in my day
My body feels tense – especially my neck, shoulders, or jaw
I catch myself replaying arguments or moments over and over
I have to rewind a show, re-read a page, or ask someone to repeat themselves
I’m not truly present with the people I care about
I struggle to sleep
My appetite either disappears or swings toward comfort food
These are all ways my mind and body are saying: “Hey, something’s off.” They’re signals that I’m stuck in anxious thoughts and that it’s time to pause, check in, and reconnect.
You might experience these differently, and that’s okay. The key is learning to notice your version of a thought spiral, so you can catch it before it takes over.
4 Things I Do to Interrupt the Spiral
Remind Myself: Worry Isn’t Helping
When I catch myself spiraling, the very first thing I do is remind myself: this isn’t helping. I used to think worry was productive – that if I just thought about it enough, I’d find the solution. But all it did was keep me stuck in anxious loops.
Now I gently call it what it is: a habit. One that feels familiar, but isn’t useful. That little pause to recognize that worry itself is the problem – not the answer – helps me take my power back.
Calm My Body First
The state of the body leads the state of the mind. When I’m in a spiral, I don’t try to “think” my way out. I move. I breathe. I stretch. I turn off the news and put on something calming. I call this my “worry first-aid kit” – quick tools I use to soothe my nervous system and bring me back to the present.
If you’re wondering how to calm your mind in moments like these, start with your body. When your nervous system feels safe, your thoughts start to shift, too.
Practice Short Meditations
When you’re trapped in a negative headspace, one or two minutes of gentle presence can be enough to break the cycle. Often, I’ll follow a guided meditation for stress and anxiety to help my mind settle. Over time, these micro-moments have trained my brain to spiral less often.
Meditation teaches you how to notice the moment your mind starts to run and to gently guide it back. It’s the long-term strategy I use to keep my thought spirals from running the show.
Use Self-Coaching Techniques
This one has been a game-changer for me. When I notice I’m stuck in a loop, I use simple self-coaching tools to shift my thinking. It’s not about pretending everything’s fine – it’s about asking better questions and gently guiding myself out of the spiral.
Thoughts are like well-worn paths. The more you walk them, the easier they are to find. Self-coaching helps lead me to curiosity, calm, and clarity instead of worry and overwhelm.
Inside my course, Worry LESS, Live MORE, I share the exact questions and techniques I use to rewire those pathways so you can spend less time in anxious thoughts, and more time feeling grounded, hopeful, and at peace.
Ready to Worry Less and Live More?
Learning how to stop spiraling thoughts has been one of the most powerful shifts in my life – not because I’ve figured it all out, but because I’ve built a practice of tools that actually help. Tools that bring me back to the present, calm my body, and remind me I have a choice.
If this resonated with you, I’d love to invite you into my course, Worry LESS, Live MORE. Inside, I walk you through each of these practices (and more) in a way that’s simple, supportive, and doable, even on your hardest days.
