"How Can I Stop My Thoughts from Spiralling?" Simple Ways to Find Slow Down Spiralling Thoughts
We’ve all been there—what starts as one little worry soon spirals into a tornado of thoughts, and suddenly you're overthinking every aspect of your life. Spiralling thoughts and overthinking can leave you feeling stuck, stressed, and mentally drained. But it doesn’t have to be that way. In this blog, we’ll explore why these thought spirals happen and how to break free from them. Plus, we’ll give you some practical, real-world tips to quiet your mind and take back control.
What Are Spiralling Thoughts and Why Do They Happen?
Spiralling thoughts are when one little worry snowballs into bigger concerns, creating a mental loop that’s hard to escape. It usually starts small—maybe a work deadline or a missed text—but quickly turns into a string of "what-ifs" and overthinking. The brain loves trying to "solve" problems, but sometimes it goes overboard and gets stuck in the same loop.
Similarly, rumination (the cousin of spiralling) is when you keep replaying something over and over in your head, like a bad movie that you can’t turn off. It could be something you said or did, or just a nagging worry about the future. The more you try to figure it out, the deeper you sink into the loop. Sounds familiar?
Why Do We Get Stuck in Thought Spirals?
Your brain is doing what it does best—trying to protect you. Whether you’re stressing about the future or rehashing the past, your brain is often trying to “solve” the issue to keep you safe. But when the thinking becomes obsessive or repetitive, it becomes a problem. You start running in circles without getting anywhere.
This can happen for a lot of reasons—stress, fear of failure, or even a deep-seated need to always be in control. Sometimes, it’s also our brain’s way of dealing with unresolved stuff from the past. When something hits a sore spot, it’s easy to get stuck replaying it or trying to prevent it from happening again.
How to Overcome Spiralling Thoughts
The good news? You don’t have to stay trapped in your own mind. There are plenty of practical ways to break the cycle and start thinking clearly again. Here are some tips to help you get back on track when your thoughts start spiralling out of control.
1. The Sensory Shift
When your thoughts are spiralling out of control, the Sensory Shift technique works by interrupting the cycle with a rapid change in sensory input. The key here is to introduce a sudden but simple sensory change that forces your brain to focus on something other than the thought loop. For example, you could splash cold water on your face, hold an ice pack against your neck, or dip your hands into cold water for a few moments. The shock of the temperature change will snap your mind back into the present.
You can also shift your senses by engaging your sense of smell—try sniffing an essential oil, a fresh herb, or even a coffee bean to introduce a new sensory experience. If touch is your preferred sense, grab an object with a unique texture, like a stress ball, a smooth stone, or a textured fabric, and concentrate on how it feels. By focusing your mind on the new sensory input, you effectively break the mental loop and help your brain reset. It’s an incredibly simple yet highly effective way to bring yourself out of overthinking.
2. Bilateral Stimulation (BLS)
Bilateral Stimulation (BLS) is a technique often used in trauma therapies like EMDR, but it’s also highly effective for stopping spiralling thoughts in their tracks. It works by stimulating both hemispheres of the brain in an alternating pattern, helping to reduce the emotional intensity of your thoughts and bringing balance back to your mental state.
One way to apply BLS is through light tapping. Simply tap your hands on your thighs or shoulders, alternating between left and right. You can also use eye movements by shifting your eyes from left to right, as if watching a tennis match. Another variation involves sound—listen to alternating tones or music that moves from one ear to the other (there are apps designed specifically for this).
BLS works by engaging both sides of your brain, which encourages your mind to move away from obsessive or repetitive thoughts. It’s particularly useful when you feel stuck in a loop and need a quick way to regain control over your mental state. This subtle but powerful method is a great way to quiet the chaos in your mind.
3. Challenge Your Thoughts
It’s easy to believe everything your brain throws at you, especially when you’re deep in a thought spiral. But not every thought is fact. Sometimes, your mind is making mountains out of molehills. Next time you catch yourself spiralling, take a step back and challenge those thoughts.
Is what you're thinking really true?
Are you jumping to conclusions or assuming the worst?
What’s the more balanced view of the situation?
Giving your thoughts a little reality check can help stop the spiral before it gets out of hand.
4. Break the Loop with Action
When your mind is stuck in a loop, taking action—even a small one—can snap you out of it. Often, we get trapped in overthinking because we’re not sure what to do next. Instead of mulling things over, try taking one small step in any direction.
Feeling overwhelmed by a work task? Just start with one small action, like organising your to-do list. Overthinking a conversation with a friend? Send them a quick text to check in. Action breaks the paralysis caused by overthinking and helps you feel more in control.
5. Get Grounded in the Present
Sometimes, spiralling thoughts are caused by getting lost in "what ifs" or rehashing the past. When your mind is stuck somewhere that isn’t the present, grounding techniques can help pull you back to reality.
A simple technique you can try is this: Look around and name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Bringing your focus back to what’s happening right now can help you step out of the whirlwind of thoughts and regain control.
6. Shift Your Focus
One of the best ways to stop spiralling thoughts is to redirect your mind to something else entirely. When you’re caught in a loop, try engaging in an activity that fully absorbs your attention—something you enjoy and can lose yourself in for a while.
Go for a walk and focus on the sights and sounds around you.
Watch a movie or read a book that captures your attention.
Try a hobby like painting, cooking, or gardening.
By shifting your focus to something else, you give your mind a break from overthinking. It’s like hitting the reset button on your brain.
7. Talk It Out
Sometimes the best way to untangle your thoughts is to say them out loud. Talking to a trusted friend, family member, or therapist can help you get a new perspective and make sense of what’s going on in your mind. It’s amazing how much lighter you can feel just by voicing what’s been weighing on you.
If you feel like your thought spirals are taking over, booking a session with a psychologist could be the game-changer you need. At Calm Sanctuary we can help you work through those tricky thought loops with practical tools and support. You don’t have to do it alone—sometimes just having someone to talk to can make all the difference.
What If You Can’t Stop Spiralling?
Let’s be real—sometimes, no matter how hard you try, it feels impossible to break free from overthinking. If that’s the case, don’t beat yourself up. Thought spirals are tricky, and they take time and practice to manage.
Here are a couple of extra tips for those really tough days:
Schedule your worry time: Sounds strange, right? But setting aside a specific time each day to “worry” can actually help. When the worry pops up outside of that time, you can remind yourself that you have dedicated worry time later.
Distract yourself with something fun: If your mind won’t let go, it might be time to distract yourself with something that brings joy. Watch a comedy show, listen to music, or hang out with a friend. Sometimes, laughter is the best medicine.
If the spirals are taking over your life and these tips don’t seem to help, it might be worth talking to someone who can offer guidance. A professional can help you find ways to manage overthinking and bring calm back to your thoughts.
Final Thoughts
Spiralling thoughts and overthinking can feel overwhelming, but you don’t have to let them control your life. By using these practical techniques, you can start breaking the cycle and taking back control of your mind. And remember—it’s okay to ask for help when you need it. If you’re feeling stuck in your spiralling thoughts, booking a session with our psychologist can help you find clarity and peace. Take the first step towards quieting your mind. You deserve it!
References
Beck, A. T. (1979). Cognitive Therapy and the Emotional Disorders. Penguin.Nolen-Hoeksema, S., Wisco, B. E., & Lyubomirsky, S. (2008). Rethinking rumination. Perspectives on Psychological Science, 3(5), 400-424.Clark, D. M., & Beck, A. T. (2010). Cognitive Therapy of Anxiety Disorders: Science and Practice. Guilford Press.Siegel, D. J. (2012). The Developing Mind, Second Edition: How Relationships and the Brain Interact to Shape Who We Are. Guilford Press.Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Bantam Books.Shapiro, F. (2001). Eye Movement Desensitization and Reprocessing: Basic Principles, Protocols, and Procedures. Guilford Press.
