4 things to remember the next time you’re spiraling

A single negative thought can trigger an anxiety spiral, where the mind rushes toward the worst-case scenario without evidence. A minor work problem may feel like a career-ending mistake. A short delay in a text reply can stir up relationship anxiety. A harmless symptom might be misinterpreted as a serious illness. This type of negative thinking often feeds a negative spiral, leaving a person overwhelmed by unrealistic fears.

While occasional worry is a natural part of life, ongoing negative thinking patterns can heighten anxiety, disturb sleep, and create physical symptoms like muscle tension, tiredness, or even chronic fatigue. These thought loops not only impact mental health, but they can also drain energy levels, lower motivation, and intensify stress. The good news? There are proven strategies, practical tools, and even therapy options that can help anyone learn how to stop spiraling, regain control, and move forward with greater clarity and calm.

Why catastrophizing is so common (and how it affects you)

Once upon a time, the act of catastrophizing was essential for survival. When venturing out of the safety of caves to find food, humans had to be constantly on the lookout for predators. Nowadays, your walk across the grocery store parking lot may not be as risky as a walk across the savannah, but thanks to evolution, your brain is still constantly on guard. But catastrophizing can lead to high levels of stress, anxiety, and depression. Interestingly, it can also make physical pain worse.

In 1978, researchers John Chaves and Judith Brown asked dental patients to make note of the thoughts and images that came to mind during a stressful procedure. They found that patients who had negative thoughts suffered higher levels of pain—in addition to higher levels of stress—than those who did not. The problem isn’t so much the catastrophic thoughts themselves, but the fact that people tend to buy into them. You believe your own stories, and youruminate when there is no actual threat present. In other words, youcreate your own suffering.

Now onto the good news: there are ways you can break out of this pattern of doom and gloom, and let go of your worst expectations. Next time you find yourself catastrophizing, try the following:

Reset: Decompress Your Body and Mind

10 minutes

What triggers spiraling thoughts?

Spiraling thoughts often begin with everyday challenges that feel bigger than they are. Common triggers include fatigue, ongoing stress, conflicts in relationships, uncertainty about the future, or even a small perceived failure. These moments can activate unhelpful negative thinking patterns, where the mind leaps to a worst -ase scenario and fuels an anxiety spiral. Over time, these triggers can create a negative spiral that disrupts your emotions, heightens distress, and makes it harder to stay grounded in the present moment. By recognizing what sets your spiral in motion, you can start to regain control and experiment with strategies that calm your thoughts before they build into overwhelming feelings.

How to stop spiraling

Next time your negative feelings start to spiral out of control, try reeling in your emotions and bring yourself back to the present moment with these simple tips: 

Recognize it

The first step is becoming aware of your own thought patterns. (A regular meditation practice for anxiety is wonderful for this.) Take it a step further and write down your worries throughout the day in a journal. By starting to journal and meditate, you allow yourself to step back and observe your own thoughts, rather than actively engaging with them. Eventually, you’ll see your worst-case scenarios for what they are: just thoughts, nothing more.

Ask questions

When you catch yourself predicting a terrible outcome, stop and ask yourself: “Is this something that I know to be true today? Is this outcome truly a catastrophe, or is it just unpleasant? What other possible outcomes are there? Are any of them positive?”

Have faith in your ability to cope

OK, so what if that Horrible Thing—bad date, failed test, illness—does happen? Think about how you would react and what you would do to make the outcome more positive. Reflect on past experience as well: how did you overcome past hardships? You’ll likely find comfort in knowing that you can, in fact, get through difficult times.

Be kind to yourself

Realize that this kind of thinking is natural, and something everyone does  from time to time. Don’t beat yourself up, and give yourself the space and the time to reflect and adjust. You won’t stop catastrophizing overnight—it is a process, one that can take place over a lifetime. Real life is nuanced; seldom do you experience true catastrophes. Even if you do, negative experiences are not always 100 percent horrible. 

You don’t have to navigate spirals alone

Learning how to stop spiraling is not about eliminating every negative thought—it’s about changing your relationship with those thoughts. With regular practice, you can step back, challenge the worst-case scenario in your mind, and bring yourself back to the present moment with greater calm and control. But if negative thinking patterns start to overwhelm daily life, disturb your sleep, or cause ongoing distress, it may be time to seek extra support.

Therapy offers proven strategies and practical tools that help you recognize unhelpful thought loops and reframe them in healthier ways. Depending on the type of therapy, a mental health professional typically guides you through exercises that build resilience, strengthen coping behaviors, and create new pathways of thinking. Therapy also provides a safe place to process your emotions, uncover the root causes of an anxiety spiral, and take meaningful steps toward balance.

Reaching out for professional help is not a sign of weakness—it’s an act of strength. Just as we’d see a doctor for physical problems, seeking therapy for mental health is a powerful way to protect your well-being. Over time, this support can help you break free from a negative spiral, reduce stress, and move through life with more clarity, confidence, and peace of mind.

_Source:

_{1. Quartana, P. J., Campbell, C. M., & Edwards, R. R. (2009). Pain catastrophizing: A critical review. Pain, 149(3), 285–295. https://doi.org/10.1016/j.pain.2009.06.034. Accessed on September 30, 2025.}

_{2. Sullivan, M. J. L. (1995, 2001, 2004, 2006, 2009). Pain Catastrophizing Scale: User Manual [PDF]. Aspect Health. https://aspecthealth.ca/wp-content/uploads/2017/03/PCSManual_English1.pdf. Accessed on September 30, 2025.}