How to Stop Spiraling: Quick Wins for When Your Brain Won’t Quit
Thought spirals are what happen when a single worry turns into a rapid chain of worst-case scenarios.
One anxious thought leads to another, and before long, you’re stuck in a loop that feels impossible to exit.
These mental spirals are more common than most people realize—especially in high-pressure work environments.
Stress, perfectionism, and constant feedback loops (like Slack, email, and calendar overload) make it easy to fall into overthinking patterns that disrupt focus and confidence.
But thought spirals aren’t permanent.
With the right techniques, you can stop spiraling in the moment and build habits that prevent them from taking over in the future.
In this guide, we’ll break down:
What a thought spiral actually is (and why it feels so intense)
Why irrational spirals happen, especially under stress
Tools to stop spiraling in the moment—and prevent it altogether
How spiraling shows up at work (yes, even in high performers)
And what leaders can do to create a calmer, more spiral-proof team
Let’s get into it.
What Is a Thought Spiral?
A thought spiral is a pattern of repetitive, often negative thinking that intensifies over time. It typically starts with a small concern or observation and escalates quickly—looping through increasingly anxious or irrational thoughts.
Psychologically, thought spirals are rooted in cognitive processes like rumination and catastrophizing. The brain zeroes in on a perceived problem and starts generating worst-case scenarios, often without any external trigger to justify the panic. The more the mind loops through these scenarios, the more emotionally charged and believable they feel.
What Spiraling Feels Like
Mentally exhausting: like your brain won’t stop spinning
Overwhelming: you lose perspective on what’s actually happening
Distorted: thoughts become exaggerated, often disconnected from reality
Thought spirals often feel rational in the moment—but they tend to be based more on fear than fact. They trick the brain into staying stuck in a loop of overanalysis and self-doubt.
Common Spiral Triggers
Stress or burnout: Your brain is already on high alert, so it defaults to overprocessing
Perfectionism: A fear of failure or making mistakes creates a pressure cooker for overthinking
Uncertainty: Lack of information (like a delayed reply or vague feedback) can make the mind fill in the blanks with worst-case assumptions
Past experiences: Unresolved memories or fears can reactivate spirals in similar present-day situations
Thought spirals don’t mean you’re broken—they mean your brain is trying to protect you. It just isn’t always accurate in how it does that.
Why Do Thought Spirals Happen?
Thought spirals happen when your brain tries to solve a problem by overthinking it—but ends up creating more anxiety instead. They’re usually triggered by stress, uncertainty, or fear of making a mistake. Instead of landing on a solution, your mind loops through worst-case scenarios, convincing you something’s wrong—even when it isn’t.
People spiral when they feel out of control. Maybe you sent a message and didn’t get a reply. Maybe your calendar is packed and you’re already behind.
In those moments, the brain searches for meaning—but instead of clarity, it often defaults to negative assumptions.
Common causes of a thought spiral:
High stress or burnout: Makes small problems feel urgent or overwhelming
Perfectionism: You expect too much from yourself and panic when you fall short
Uncertainty: When something’s unclear, your brain fills in the blanks—usually with the worst outcome
Past experiences: Old failures or criticism can shape how you react now
Most of the time, spirals aren’t based on facts—they’re based on fear. And the more attention you give them, the more convincing they feel and can lead to you crashing out.
What Is an Irrational Thought Spiral?
An irrational thought spiral is when your brain gets stuck in a loop of negative thinking that isn’t based on facts or logic. It usually starts with a small concern, then snowballs into a chain of exaggerated or unrealistic conclusions.
Unlike a rational spiral—where you're thinking through a real problem or planning for something within your control—irrational spirals spin out based on assumptions, worst-case scenarios, and fear-driven thoughts.
What irrational spiraling sounds like:
“My manager hasn’t responded... I must’ve done something wrong.”
“I messed up one task... I’m probably going to lose my job.”
“I didn’t speak up in that meeting... Everyone thinks I’m not contributing.”
These thoughts feel real in the moment. But they’re usually driven by distorted thinking—not actual evidence. And the more you rehearse them mentally, the more your brain starts to believe them.
How irrational spirals impact you:
Increased anxiety: Your body reacts to imagined danger like it’s real
Decision fatigue: Overthinking every move makes it harder to act confidently
Emotional exhaustion: Constant rumination takes a toll, even if nothing external is happening
The trickiest part? Irrational spirals feel rational while you’re in them. That’s why learning to spot them early—and having tools to slow them down—is so important.
What to Do When You’re Spiraling
When you’re in a thought spiral, the goal isn’t to “think positive”—it’s to get out of your head and back into the present moment. You don’t need to solve everything right away. You just need to interrupt the loop.
Here are a few quick, research-backed strategies to help you regain control:
1. Ground Yourself in the Present
Use your senses to reconnect with your environment. The 5-4-3-2-1 method is simple and effective:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This shifts your focus away from mental noise and back to the physical world—where things are actually happening.
2. Breathe Like You Mean It
Deep, intentional breathing sends a signal to your nervous system that you’re safe. Try this:
Inhale through your nose for 4 seconds
Hold for 4 seconds
Exhale through your mouth for 6 seconds
Repeat 3–5 times
Even one minute of this can reduce physical symptoms of anxiety, helping you feel more grounded.
3. Write It Down (Don’t Hold It In)
Grab a notebook, open your Notes app—whatever works. Jot down what you're thinking without editing. Then ask yourself:
Is this based on facts or assumptions?
What would I say to a friend having this thought?
What’s a more realistic interpretation?
This gives your thoughts somewhere to go besides in circles.
4. Name the Spiral
Sometimes just saying, “I’m spiraling right now,” is enough to break the intensity. Naming it creates distance. You’re not in the spiral—you’re noticing it. That shift in perspective can help you step out of it faster.
Ways to Stop Yourself From Spiraling
Stopping a spiral once it starts is helpful—but building habits that prevent it in the first place is even better. It’s about creating just enough space between your thoughts and your reactions so your brain doesn’t default to panic mode.
Here’s how to build that buffer:
1. Practice Mindfulness (in Small, Low-Key Ways)
You don’t need to commit to a 30-minute meditation every day. Just a few mindful moments can help train your brain to notice anxious thoughts without falling into them.
Try this:
Take 2 minutes between meetings to close your eyes and take deep breaths
Use a guided meditation app (even a 5-minute session can shift your mood)
Go for a walk without your phone and just notice your surroundings
The more often you do this, the more resilient your brain becomes under stress.
2. Set Mental Boundaries at Work
Constant input = constant mental noise. You’re more likely to spiral when you never get a break.
Simple boundary resets:
Turn off notifications after work hours
Build buffer time between meetings instead of going back-to-back
Close extra tabs when you’re feeling overwhelmed (yes, really)
Boundaries aren’t about doing less—they’re about creating mental clarity so you can think more clearly when it counts.
3. Use Prompts to Check In With Yourself
Spirals thrive in silence. You can catch them earlier by asking a few grounding questions throughout the day:
What’s one thing I’m assuming right now?
What’s one thing I know to be true?
How’s my body feeling right now—tense, tired, anxious?
Even quick self-checks can help you catch overthinking before it snowballs.
For more ways to stop yourself from spiraling, check out this article from our friends at Calm.
Thought Spirals in the Workplace
Work can be a breeding ground for spirals—especially in fast-paced, high-pressure environments. When expectations are unclear or feedback is inconsistent, it’s easy for small worries to escalate quickly.
And because spiraling is internal, it’s not always obvious when it’s happening. People don’t always speak up—they overwork, withdraw, or try to fix things that aren’t actually broken.
Signs Someone Might Be Spiraling at Work:
Over-explaining or apologizing in meetings or messages
Avoiding feedback or assuming the worst after small critiques
Perfectionism or burnout behaviors (redoing work, staying late, not delegating)
Withdrawal—being quieter in meetings, turning off camera, less engagement
Thought spirals don’t mean someone’s not capable. They often mean someone’s overwhelmed—and doesn’t feel safe enough to say it out loud.
Why It Matters
Left unchecked, spiraling impacts decision-making, creativity, and team trust. It can lead to over-correcting (“I’ll just redo it myself”), over-functioning (“I can’t ask for help”), or paralysis (“I don’t want to make the wrong move”).
For managers and HR leaders, learning to recognize spiraling—not just performance metrics—is key to building a team that’s both emotionally healthy and sustainable.
Empowering Teams to Break the Spiral
Preventing spirals at work isn’t just about individual habits—it’s about the culture leaders create. When teams feel psychologically safe, supported, and grounded, they’re less likely to get stuck in loops of self-doubt or overthinking.
Here’s how managers and teams can support each other in building spiral-resilient habits.
1. Reframe How You Talk About Mental Load and Negative Emotion
People are more likely to spiral when they think they’re the only one struggling. Managers can set the tone by being honest about stress, uncertainty, or overthinking—without making it a therapy session.
Try this in a 1:1:
“Sometimes when things get quiet or vague, I notice I start filling in the blanks. Have you ever felt that way here?”
When leaders model self-awareness, it gives the rest of the team permission to do the same.
2. Build in Emotional Check-Ins
Quick team rituals go a long way. It could be:
A one-word check-in at the start of a meeting
A weekly Slack thread for “what’s on your mind this week”
A shared doc where team members can track energy, focus, or blockers
These small moments can surface spiraling patterns before they turn into deeper stress or burnout.
3. Offer Tools for Self-Regulation
Give employees access to tools they can use when spiraling hits:
Reflection prompts in your wellness platform
Guided breathing or meditation resources
Peer support opportunities—sometimes people need to talk it out, not tough it out
When these resources are baked into team culture—not just offered once during onboarding—they’re more likely to be used and trusted.
4. Prioritize Psychological Safety
No amount of mindfulness will work if people are afraid to speak up or admit they’re struggling. Psychological safety doesn’t mean avoiding feedback—it means making it safe to ask questions, share concerns, and recover from mistakes.
That’s what makes spirals less sticky: when people know they can say, “Hey, I’m spiraling a bit,” and be met with curiosity—not judgment.
Thought Spirals Are Human—But They Don’t Have to Run the Show
Thought spirals are a normal response to stress, uncertainty, and pressure—especially in the workplace. They happen quietly, often invisibly, and can make even the most capable people feel stuck, distracted, or off their game.
But they’re not permanent. With the right tools, habits, and support systems in place, spiraling can be interrupted—and over time, even prevented.
For individuals, it starts with awareness: noticing the patterns, naming the spiral, and having strategies to step out of it.
For teams, it starts with culture: building environments where emotional well-being is part of the conversation—not an afterthought.
Whether you're a team member managing your own spirals, or a leader creating space for others to do the same, the takeaway is the same: Thought spirals don’t have to derail the day. You can meet them with clarity, respond with care, and get back to what matters—with your focus intact.