We’ve all been there.

You say something awkward…

You replay a conversation over and over…

You start imagining worst-case scenarios…

And before you know it, your brain is running a full disaster movie.

In this episode, we’re talking about what spiraling really is, why your brain does it, and how to stop it before it takes over your entire day. how-to-stop-spiraling

If you’ve ever found yourself stuck in anxiety loops, catastrophizing about small moments, or doubting yourself after an interaction, this episode will give you practical tools to break the cycle.

We discuss:

• What “spiraling” actually is and why it happens

• How your nervous system searches for threats when you feel unsafe

• The connection between triggers and anxiety loops

• Why growth and personal development can make spiraling more likely

• How spiraling can pull you back into old habits and behaviors

• Practical ways to calm your nervous system when a spiral starts

• Questions to ask yourself to separate fear from reality

Spiraling usually starts with a triggering moment.

Something small happens—an awkward interaction, criticism, or uncertainty—and your brain begins trying to predict every possible threat.

Your nervous system enters hyper-arousal, and suddenly you may experience:

• Racing thoughts

• Catastrophizing

• Self-doubt

• Emotional replays of past events

• Fear of rejection or losing belonging

Your brain isn’t broken.

It’s trying to protect you.

You might notice yourself:

• Replaying conversations repeatedly

• Assuming the worst-case scenario

• Questioning your identity or decisions

• Over-analyzing someone else’s reaction

• Feeling tense or physically activated

• Doubting your progress or growth

Spiraling often happens when you’re trying something new or growing, because new behavior creates vulnerability.

Andrew shares three immediate ways to interrupt a spiral.

Change your environment or body state.

Try:

• Standing up and moving rooms

• Walking outside

• Splashing cold water on your wrists

• Cooling the back of your neck

Your body needs to calm before your mind can.

Spiraling causes shallow breathing.

Reset your nervous system with slower breaths.

Try:

• Box breathing

• A deep inhale through the nose

• A small “sip” inhale

• A long, slow exhale

Longer exhales signal safety to your nervous system.

Simply say:

“I’m spiraling right now.”

Labeling the experience reduces emotional intensity and helps your brain step out of the loop.

Once your body is calmer, ask yourself:

• What is actually happening?

• What am I assuming?

• What evidence do I have?

• What story am I telling myself?

Most spirals are built on assumptions, not facts.

To prevent spirals long-term:

• Pause before reacting

• Give your brain 7 seconds to process

• Talk to a trusted person for a reality check

• Journal your thoughts instead of replaying them

• Protect your boundaries during personal growth

Remember: every thought you have is not the truth.

Spiraling doesn’t mean you’re failing.

It usually means you’re stretching into something new.

Growth creates vulnerability.

Vulnerability can trigger anxiety.

But awareness helps you break the loop.

You don’t need to eliminate spiraling completely.

You just need tools to recognize it and move through it faster.

At the end of every episode, we share something bringing us joy.

Cat’s Glimmer:

Getting unexpected one-on-one time with her daughter during a week off from swimming.

Andrew’s Glimmer:

Going to a Winnipeg Jets game with his dad and son.

Small moments of joy matter.

Next we’re talking about:

The Boundaries That Protect Your Growth

Because becoming your future self often requires protecting your energy and your progress.