How to stop spiraling: 10 ways to manage negative thinking
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn how to stop spiraling out of control when you're in an emotional spiral. We share 10 exercises to stop negative thinking and spiraling thoughts.
Ever had one of those days where one unhappy thought leads to a full-on negativity fest? Like, you made a small mistake at work, and now you’re worrying about getting fired? Yep, we've been there too.
Our minds have this weird knack for spiraling into negativity when we least need it. Anxiety and worry take over, impacting our mental wellbeing. So, what exactly is spiraling, what techniques help break negative thinking patterns, and when might you consider seeking professional help?
What are spiraling negative thoughts?
In the context of mental health, spiraling refers to a cycle of negative thought patterns that can escalate and become overwhelming. Catastrophic thinking, when we envision worst-case scenarios, is often linked to spiraling. One minute, you're worried about a cough, and the next, you're convinced you've got a serious illness. Or maybe you had a minor spat with your partner, and suddenly, you're stressing about a total breakup.
Common triggers for spiraling thoughts
Stressful life events: Events like a job loss, relationship breakdown, or other personal crises can trigger spiraling thoughts.
Social media comparisons: Scrolling through social media and comparing oneself unfavorably to others can often lead to a spiral of negative thinking.
Overwhelming workloads: Feeling swamped with tasks and responsibilities can trigger intrusive thoughts of never being able to cope or succeed.
Relationship issues: Problems in personal relationships can easily lead to a downward spiral of negative, anxious thoughts.
Understanding these triggers that set off your negative thinking and building awareness is the first step toward developing coping mechanisms and overcoming spiraling thoughts.
10 ways to stop spiraling and manage negative thinking
Negative thought spirals can feel overwhelming. But by being aware and trying out different ways to manage your thoughts, it is possible to break cycles of negative thinking. Experiment with a combination of the following techniques to see what works best for you. It's okay to have cloudy days, but you're better equipped to find relief when you’re feeling down with adequate tools.
1. Stay in the moment with mindfulness
Mindfulness is about being present and fully engaged with the here and now without being overwhelmed by your thoughts. Mindfulness techniques such as meditation, deep breathing, and mindful observation can help curb catastrophizing and calm your nervous system. Plus, by practicing mindfulness daily, you can build a mental framework that’s more resilient against negative thinking.
💙 Take a moment to breathe and recenter with Jay Shetty and Slow the Swirl In Your Mind.
2. Shake it off
When you're feeling down, get up and get moving! Exercise releases those feel-good chemicals that can turn your mood around. It doesn’t have to be a marathon—even a quick dance in your living room can help you get out of your head.
💙 You can pull yourself out of a negative spiral with some mindful movement. Try Releasing Stress from the Daily Move with Mel Mah.
3. Learn something new
Engaging your brain in a new skill or hobby can be a fantastic distraction and can also offer purpose that’ll help ground you. Whether it's a new language, craft, or even a musical instrument, immersing yourself in learning can shift your focus.
💙 Having passions in life is so important! Check out our session on The Power of Hobbies.
4. Write it out
Jotting down your feelings can help you process them better. Journaling is like having a chat with yourself, and sometimes, you'll even find solutions you hadn't considered. It’s a way to externalize what’s going on inside your mind, providing clarity and often revealing solutions or alternative ways of thinking.
💙 Journaling is a great way to process your feelings. Check out our 5 Calm Journals to get you started.
5. Count your blessings
Make it a daily habit to list things you're thankful for. This act can pivot your focus from what's wrong to all the things that are right in your world. Sometimes it’s more fun to make a game out of it. Try having a special box or jar where you keep little slips of paper with the things you’re grateful for written on them. Then when you have a bad day you can reach in and read one to improve your mood.
6. Treat yourself
Take some time for self-care. Be it a warm bath, reading a book, or spending time in nature— giving yourself a little love can work wonders. These acts of self-compassion can provide a welcome break from an anxiety spiral.
💙 Implementing a self-care practice isn’t second nature to everyone. Learn more about how to do it with our Radical Self-Care series.
7. Chat it out
Expressing your feelings can be therapeutic, and sometimes, just voicing your fears and concerns aloud can lighten the load. You can share your feelings with a trusted friend or family member, but be sure to ask the person if they are in the right frame of mind to be your sounding board. And be sure to let them know if you’re purely expressing feelings, or if you’re looking for solutions.
8. Try reframing negative thoughts
You don’t have to believe everything you think. When a negative thought pops up, question it. Is it a fact or just a feeling? Reframing thoughts in a more realistic light can halt the spiraling process.
💙 If your negative thoughts need a little reworking check out our Reframing Difficult Thoughts meditation.
9. Limit your exposure to negative input
Recognize the common triggers that lead to your spiraling thoughts and work on strategies to avoid or manage them. For example, if scrolling through social media or watching the news spirals you into negativity, it’s okay to take a break.
💙 Having trouble putting your phone down? Learn more about Social Media & Screen Addiction with our Masterclass on the subject.
10. Seek routine
Having a structured daily routine can provide a sense of stability. Knowing what's next can be comforting and help reduce anxiety stemming from uncertainty, reducing the likelihood of spiraling.
When to seek professional help to stop spiraling negative thinking
There comes a point where managing your spiraling thoughts may benefit from professional intervention, especially if persistent negative emotions significantly impair your quality of life.
Persistent negative thought spirals, despite your self-help efforts, might indicate underlying mental health conditions such as anxiety disorders or depression. Recognizing when spiraling thoughts are beyond our control and affecting daily functioning, relationships, and overall wellbeing is crucial.
Seeking professional help can be an investment in your wellbeing, as it can provide the necessary tools and support to break free from cycles of negative thinking and spiraling thoughts.
How to stop spiraling FAQs
Why am I emotionally spiraling?
It's normal to feel this way sometimes. When life throws curveballs or gets super stressful, our minds can zoom in on the negatives or our biggest fears. And things like a bad day at work, seeing everyone's "perfect" life on social media, or just being super tired can make it feel even heavier. Spotting what's sparking these feelings is a big step in getting a handle on them.
What is spiraling behavior?
Spiraling behavior refers to actions driven by negative or anxious thought spirals. This behavior often manifests as reacting disproportionately to situations, constant worrying, overthinking, avoiding certain situations, or even seeking frequent reassurance. It's a behavioral response to the fear or anxiety produced by spiraling thoughts, and it can become a vicious cycle if not interrupted.
How do I avoid spiraling out of control?
To keep your thoughts from running wild, you might want to:
Stay in the now: Mindfulness practices like meditation can help keep you grounded in the present moment.
Have a go-to strategy: Learn and practice coping strategies like deep breathing, a quick jog, or talking to a supportive friend when you feel yourself starting to spiral.
Know your triggers: If certain topics or situations send your mind racing, be aware of them and think of ways to handle or sidestep them.
Ask for help: If things get tough, don't hesitate to contact a mental health professional like a counselor or therapist. They're there to help!
How do I stop an emotional spiral?
Stopping an emotional spiral can be challenging, but it is achievable with practice and the right strategies:
Take a breather: The moment you feel that whirlwind of emotions, pause. A few deep breaths can make a world of difference.
Stay in the moment: Mindfulness can be a game-changer. It helps pull you back to the here and now.
Question those thoughts: Are those negative thoughts really true? Challenge them. Sometimes, they're just passing clouds.
Chat with someone: Whether it's a friend or a therapist, talking it out can help.
Be kind to yourself: Hey, these spirals happen to everyone. Give yourself a break, and remember you're doing your best.
And if you ever feel it's too much, there's no shame in seeking help. We all need a hand sometimes, and there are professionals out there ready to assist.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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