SPIRALING: OVERCOME LOOPING THOUGHTS AND EMOTIONS
Learn some practical strategies to overcome spiraling / looping thoughts and emotions.
Have you ever felt like your thoughts are spinning out of control, leading you down a path of anxiety, stress, and overwhelm? This sensation, often referred to as "spiraling", is a common experience for many people. Let's explore what spiraling is, its causes, symptoms, and practical ways to overcome it.
What is Spiraling?
Spiraling occurs when negative thoughts and emotions build upon each other, creating a downward mental and emotional spiral. This can lead to increased anxiety, stress, and even physical symptoms like headaches and muscle tension.
Causes of Spiraling
Several factors can contribute to spiraling:
Trauma: Past traumatic experiences can trigger spiraling, especially if they remain unresolved. The effects of trauma on the nervous system are well-documented.
Perfectionism: Setting unrealistically high standards can lead to constant self-criticism and worry.
Chronic Stress: Ongoing stress can wear down our mental resilience, making it easier for negative thoughts to take hold. Left unchecked, chronic stress builds up in the body, and can lead to long-term mental health issues and exacerbate spiraling:
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
Symptoms of Spiraling
Recognizing the signs of spiraling is the first step in managing it. Common symptoms include:
Racing Thoughts: Rapid, uncontrollable thoughts that keep you up at night.
Increased Anxiety: Heightened feelings of worry and fear about the future.
Physical Symptoms: Headaches, muscle tension, and fatigue.
Emotional Instability: Mood swings, irritability, and feelings of hopelessness.
Overwhelm or High-Energy Stress: You'll often feel emotions like the ones in either the Overwhelm or Sympathetic states on the NEUROFIT Ring below:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
Practical Ways to Manage Spiraling
1. Physical Activity
Exercise is a great way to release pent-up energy and reduce anxiety. Even a short walk can make a significant difference. Our NEUROFIT App data shows that regular exercise supports a balanced nervous system.
2. Mindfulness and Meditation
Mindfulness practices can help you become more aware of your thoughts and emotions, allowing you to intervene before they spiral out of control. For more detailed practices, check out mindfulness and meditation techniques.
3. Limit Social Media
4. Professional Help
If spiraling becomes a frequent issue, it may be helpful to seek professional support. Therapists can provide strategies and tools tailored to your needs.
5. Somatic Exercises
Somatic Exercises help bring your focus back into your body and into the present, which helps stop the spiral of negative thoughts.
Body Tapping is a great exercise to stop mental or emotional spiraling, within just a few minutes:
The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.
The Role of the Nervous System in Spiraling
At NEUROFIT, we understand that a dysregulated nervous system can significantly contribute to spiraling. When the nervous system is out of balance, it becomes easier for negative thoughts and emotions to take over, because your Window of Tolerance to external stressors becomes smaller:
A balanced nervous system is better prepared to handle stress and challenges.
Our Approach at NEUROFIT
NEUROFIT's app is designed to help you regulate your nervous system through personalized exercises and insights. By checking in daily, measuring your HRV, and completing somatic exercises, you can build a more resilient nervous system, reducing the intensity and likelihood of spiraling.
The NEUROFIT App's guided nervous system program is designed to reduce stress and resolve burnout within a few weeks.
Personal Insights
Andrew and I founded NEUROFIT after experiencing our own battles with chronic stress and nervous system dysregulation. Andrew's Complex PTSD and my journey through chronic grief and burnout showed us the profound importance of a balanced nervous system. We've poured our personal experiences and professional expertise into creating a tool that can help others overcome similar challenges.
FAQ
What is spiraling?
Spiraling is when negative thoughts and emotions build upon each other, creating a downward mental and emotional spiral leading to increased anxiety and stress.
How can I stop spiraling?
How does nervous system regulation help with spiraling?
Looping thoughts and spiraling are often caused by nervous system imbalance and are made much worse by shifting into the fight-or-flight state. A balanced nervous system is more resilient against dysregulation.
What are the symptoms of spiraling?
Symptoms of spiraling include racing thoughts, increased anxiety, physical symptoms like headaches and muscle tension, and emotional instability.
By understanding and addressing the causes and symptoms of spiraling, you can take steps towards a more balanced and resilient nervous system. Remember, there is nothing wrong with you. You just have a dysregulated nervous system, and with the right tools and practices, you can find your way back to balance.
