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In psychology, the term spiraling is used to describe a rapid and uncontrollable change in one's state of mind, typically marked by:

• Anxious or catastrophic thinking (worst-case scenarios)

• Rumination

• Emotional flooding (overwhelming sadness, fear, shame, or anger)

• A sense of losing control

• Racing thoughts

These negative spirals can be triggered by past experiences, traumas, anxious thoughts, and setbacks.

Spiraling is not the same as an anxiety attack. However, spiraling is a process that can sometimes lead to anxiety or panic attacks. You can feel that you're spiraling emotionally without experiencing the full-blown physiological symptoms of a panic attack, like hyperventilation or chest tightness.

What’s Happening in the Brain?

Spiraling is closely tied to how your brain responds to stress and perceived danger. Here’s a breakdown:

• Amygdala Hijack. When your brain senses danger, the amygdala triggers a stress response, even if the threat is just a thought. This shuts down logical thinking and fuels spirals.

• Default Mode Network (DMN) Overactivity. The DMN is a brain network active during mind-wandering and self-reflection. When overactivated (as it often is during anxiety and depression), it can lead to rumination and negative self-talk.

• Stress Hormones. Cortisol and adrenaline flood your body, preparing you to react.

Triggers and Signs: Why Do Negative Thought Spirals Happen?

Common triggers for spiraling negative thinking include:

• Receiving bad news or criticism

• Making a mistake or experiencing failure

• Feeling out of control or overwhelmed

• Social rejection or conflict

• Lack of sleep or physical exhaustion

• Exposure to distressing content on social media

• Uncertainty or fear of the future

• Sudden emotional flashbacks (especially for people with trauma)

When you're spiraling, you may notice that:

• You’re overanalyzing everything.

• You feel like your thoughts are racing and won’t stop.

• Your daily functioning is affected.

• Small problems feel huge.

• You can’t focus on anything else.

• You feel physically tense, nauseous, or wired.

• You become emotionally reactive (crying, snapping, withdrawing).

The Spiral Cycle

Here’s a simplified breakdown of how an emotional spiral unfolds:

• Trigger → You get a bad grade, fight with someone, or receive stressful news.

• Interpretation → I’ve failed again. I’ll never get this right.

• Emotion → Anxiety, shame, hopelessness.

• Response → You withdraw, lash out, or shut down.

• Reinforcement → See? I really am a failure. The cycle continues.

How Do You Get Yourself Out of a Spiral? 14 Methods To Try

If you're looking for methods that can help you stop spiraling and feeling overwhelmed with negative emotions, try some of the techniques described in the following sections.

1. Bring Yourself Back to the Present Moment

When you're lost in anxious thoughts, you're often in the past (replaying something that happened) or the future (worrying about what might happen). Because of this, one of the best ways to stop spiraling is to bring your attention back to the here and now.

Try these mindfulness practices and other techniques:

• 5-4-3-2-1 grounding. Engage your five senses to connect with your environment. Identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

• Breathwork. Use intentional breathing patterns like box breathing, alternate nostril breathing, 4-7-8 breathing, or humming bee breath. Teruhisa Komori, from the Mie University Graduate School of Medicine in Japan, has conducted a study confirming that prolonged expiratory breathing can stimulate the parasympathetic nervous system.

• Mindful observation. Choose one object in your space and study it closely for one minute. Describe its color, shape, texture, and size in your mind.

• Other techniques you can try: body shaking, progressive muscle relaxation, spending time outdoors, and visualizing your safe space.

2. Refer to Yourself in the Third Person

This technique, known as distanced self-talk, can help you create space between you and your thoughts. When you refer to yourself in the third person, you basically mimic how you'd speak to a friend, treating yourself with the same kindness. This is an excellent method to practice self-compassion and learn to see things with more clarity.

Instead of saying, I'm freaking out, try: [Your Name] is feeling anxious, but they have been through tough times before and can handle this.

3. Take a 3-Minute Break with Mendi Neurofeedback

Just three minutes spent practicing Mendi neurofeedback can help you stop spiraling. Let us explain how.

When you're spiraling, you're caught in a flood of overwhelming thoughts and emotions. Your mind races, your heart may pound, and your body is tense. Mendi helps change this state by:

• Giving your brain a task to focus on. The moment you start a Mendi session, your attention is redirected to the neurofeedback game, which helps you calm down and clear your mind.

• Promoting stillness and breath awareness. The optimal way to play Mendi is through calm focus and controlled breathing, both of which ground you in the present and counteract the stress response.

• Providing visual feedback. When you receive positive feedback for a state of calmness, this state is automatically reinforced; you're more likely to repeat it when you associate it with positive reinforcement.

Check our comprehensive guide to learn more about how Mendi works!

4. Travel to the Future

When you have an anxiety spiral, every problem feels urgent, permanent, and sometimes catastrophic. You feel desperate. So, take a few deep breaths and travel to the future.

Try the following:

• Time distancing. Ask yourself, How will I feel about this in a week? A month? A year? When you visualize a calmer future self, you can diminish the perceived severity of the current moment.

• Future self journaling. Write as if you’re your future self looking back on this time. What would that wiser version of you say?

• Decision anchor. If you're struggling with a decision or problem, imagine the outcome that aligns with your long-term values, not your short-term emotions.

Pair this activity with breathwork and other grounding techniques, and you'll be one step closer to stopping those spiraling thoughts!

5. Write in a Journal

Journaling is one of the most accessible and effective tools for self-regulation. When you're spiraling, your thoughts often feel tangled and overwhelming. If you write them down, you'll be able to see them in perspective. This process engages the prefrontal cortex, which plays a key role in rational thinking and emotion regulation.

Scientists Philip M. Ullrich M.A. & Susan K. Lutgendorf Ph.D. confirmed in their study that journaling can help individuals develop "greater awareness of the positive benefits of the stressful event."

Here's how to use journaling when spiraling:

• Free-write for 5–10 minutes without censoring yourself. Let the thoughts spill out.

• Use structured prompts:

• What am I feeling right now? What makes me feel this way?

• What’s one thing I can control right now?

• Name your emotions explicitly. This practice, called affect labeling, can decrease amygdala activity (the brain's fear center).

6. Hum, Sing, Laugh, or Dance

These joyful activities aren’t just fun. They have incredible benefits for your well-being! They stimulate the vagus nerve, which plays a crucial role in regulating the parasympathetic nervous system, your body’s rest and digest mode. More precisely:

• Humming or chanting can reduce physical symptoms by lowering your heart rate and calming you down. Try chanting “Om” or humming your favorite tune.

• Singing releases endorphins, according to Baishali Mukherjee, a psychologist and music therapist.

• Laughter can increase the intake of oxygen-rich air and the production of endorphins. So, watch a funny video or recall something that made you laugh recently! Even forced laughter can be beneficial!

• Dancing helps you move your body and reset your nervous system. So, dance to your favorite song!

7. Identify Your Triggers and Try to Limit Your Exposure

Spirals rarely happen out of nowhere. They’re often triggered by specific experiences, environments, or patterns of thought. Because of this, the first step toward reducing their frequency and intensity is identifying these triggers. This way, you're building awareness and empowering yourself to break the cycle before it begins.

Here are some common triggers:

• Sleep deprivation

• Conflict or criticism

• Social media overuse

• Unstructured or idle time

• Deadlines or time pressure

• Caffeine, alcohol, or blood sugar crashes

• Being in cluttered, noisy, or chaotic environments

Once you identify what tends to set you off, you can take proactive steps to manage your exposure:

• Adjust your schedule to avoid burnout.

• Limit social media use during vulnerable times.

• Communicate boundaries with people who tend to trigger anxiety or conflict.

• Build in buffers before or after high-stress activities.

8. Create an Emergency Self-Care Kit

When you're spiraling, it can be hard to think clearly, so it may really help you to have an emergency self-care kit at hand, either a physical or digital one.

Here's what you can include in the kit:

• Soothing items: a weighted blanket, cozy socks, a stress ball, or textured fabric.

• Uplifting words: notes from loved ones or affirmations; when you feel grounded, you can write a note to yourself that can soothe you when you experience an emotional downward spiral.

• Comforting stimuli: essential oils (lavender or peppermint), scented lotion, chocolate, or calming tea.

• Distraction tools: puzzle book, favorite novel, or calming mobile app.

• Digital additions: a folder on your phone with calming videos, emergency contacts, or meditation apps.

9. Leverage The Science of Awe

When you're spiraling, your attention becomes narrow and internal. You're caught in a loop of distress. But if you take a moment to direct your attention outward to beauty or awe-inspiring things, you can break free from this loop.

A study has shown that feelings of awe activate different brain regions related to attention, cognitive control, conscious self-regulation, and social emotion.

Ideas to cultivate this:

• Go outside and look at the sky, trees, or water.

• Visit a museum or scroll through architecture or photography online.

• Connect with someone’s kindness or brilliance. Reflect on someone you admire and why.

• Learn something new about a subject you're passionate about.

• Watch a talent show.

10. Practice Gratitude

Practicing gratitude trains your brain to notice the good, even in small ways, and improves your mental well-being! Here are some techniques you can try:

• Gratitude journaling and positive self-talk. Write at least three positive experiences you're grateful for each day.

• Gratitude visit. Write a letter to someone who’s positively impacted you. You don’t have to send it; just writing it can boost your mood.

• Savor the moment. Take 30 seconds to mentally appreciate something and celebrate small victories—your coffee, a kind word, sunlight on your face.

11. Treat Yourself

Treat yourself! Take care of your body and mind. At first, you'll find it quite difficult. When we're spiraling, nothing matters except the problem we're thinking about, right? But it's important to at least try some self-soothing techniques, even if it feels useless.

Here's what you can do:

• Engage your senses. Take a hot shower, wrap yourself up in a soft blanket, or enjoy your favorite scent.

• Seek comfort. Enjoy a favorite snack or beverage.

• Go nostalgic. Watch a movie or show that brings a sense of familiarity and warmth.

12. Talk About Your Feelings to Someone

Did you know that human connection is one of the strongest buffers against emotional distress? Speaking your feelings out loud helps you organize thoughts, feel validated, and often discover new perspectives.

Here are some tips in this regard:

• Choose someone safe and supportive, someone who listens without judgment.

• Don’t be afraid to ask for what you need and express yourself freely: I just need to vent or Can you help me think through this?

• Keep an open mind and consider others' perspectives as well. This can help you break negative thinking patterns and engage rational thinking.

13. Reframe Your Negative Thoughts

Reframing negative thoughts works on this principle: catch it, check it, change it.

Here's how it works:

• Catch the thought. Be mindful of what you're telling yourself. (I'm terrible at this.)

• Challenge it. When a negative thought arises, ask yourself, Is that really true? What evidence do I have? Is it based on fact or emotion? Consider alternative viewpoints.

• Replace it. Create a more balanced thought: I’m struggling right now, but I’m trying. That matters.

14. Seek Professional Help When Needed

Sometimes, spiraling becomes so frequent or intense that self-help tools aren’t enough—and that’s okay. Reaching out for mental health professional support is a strong, wise step that will help you regain control of your thoughts and improve your quality of life.

Consider seeking help if you:

• Struggle to function in daily life (e.g., work, relationships, sleep)

• Feel like you’re in a near-constant state of anxiety.

• Experience frequent panic attacks or intrusive thoughts.

• Turn to harmful coping mechanisms (e.g., substance use, self-isolation)

• Feel hopeless or stuck despite trying to help yourself.

Mental health therapists can help you uncover root causes, develop personalized coping strategies, and work through past experiences that might be fueling current spirals.

You might also explore trauma-informed care or cognitive behavioral techniques, depending on your needs.

Control Your Thoughts with Mendi Neurofeedback

If you’re looking for a way to stop spiraling thoughts and feel calm in the moment, try using the Mendi neurofeedback device!

Mendi doesn't only provide instant support. Neurofeedback is a science-backed method that helps build mental resilience and improve mental health through regular use. Over time, you can notice enhanced emotion regulation, faster recovery from emotional reactivity, greater self-awareness, improved concentration, and greater calm!

Ready to regain control of your own mind? Get your own Mendi device!

Frequently Asked Questions

Why do I spiral so easily?

You may spiral easily because of past experiences, high stress, or anxiety, which can make your mind more sensitive to perceived danger. When your nervous system is dysregulated, even small triggers can feel overwhelming and set off a cascade of negative thoughts.

What is spiraling a symptom of?

Emotional spirals are often a symptom of underlying anxiety, trauma, or chronic stress. They can also be linked to difficulties in regulating emotions and staying grounded in the present moment.

How do I stop myself from spiraling?

To stop an emotional spiral, you need to interrupt the cycle by grounding yourself—try breathing exercises, mindfulness, journaling, or using tools like Mendi to calm your mind. Long-term, building emotional regulation skills, creating routines, and identifying your triggers can reduce how often you spiral.

How can mindfulness techniques help stop spiraling?

Mindfulness techniques can really help stop emotional spirals by keeping you grounded in the present moment, allowing you to break free from negative thoughts. If you practice meditation or deep breathing, you can reduce anxiety and regain your focus.

Why is self-compassion important during negative thought spirals?

Self-compassion is crucial during negative thought spirals because it gives you a break from overwhelming emotions and helps build emotional resilience, making it easier to manage anxiety.

When should I seek professional help for negative thoughts?

If your negative thoughts stick around and start affecting your daily life, it's definitely time to reach out for professional help. Remember, you don't have to handle it all on your own!