Ever found yourself trapped in a loop of negative thoughts? You replay a conversation, overanalyse a situation, or worry about something that might happen. Before you know it, your mind is racing, your heart is pounding, and you feel completely overwhelmed. Sound familiar?
Spiralling thoughts can make small worries feel like massive problems, leaving you anxious and exhausted. But here’s the good news, you can break free from this cycle!
Imagine being able to pause your thoughts, take a deep breath, and regain control. With the right techniques, you can stop overthinking and bring yourself back to the present moment. To understand how to avoid the spiraling thoughts, OnlyMyHealth team interacted with Priyanka Kapoor, Psychotherapist, Psychologist, Couple and Family Counsellor, Mumbai.
But before jumping on to the tips, let’s understand what are spiraling thoughts and how they affect our mental health. “Overwhelming spiralling thoughts can cause tension, anxiety, and emotional weariness,” says Priyanka Kapoor. “These negative, recurring ideas have the power to magnify little issues. But by practising simple strategies, you can regain mental control and quit overthinking.”
1. Practise Mindfulness
Mindfulness is a powerful tool that helps you stay present. By focusing on your breath, bodily sensations, or surroundings, you can break free from overthinking.
“Being mindful helps you become aware of the present moment and interrupt the pattern of rumination,” says Kapoor. Simple exercises like deep breathing, meditation, or even paying attention to how your feet feel on the ground can help anchor you in the here and now.
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2. Challenge Negative Thoughts
Our thoughts are not always facts. When you catch yourself spiralling, ask yourself:
Is this thought based on facts or assumptions?
How realistic is my worst-case scenario?
Have I handled similar situations before?
“You can lessen the intensity of your thoughts by rephrasing them,” explains Kapoor. Instead of thinking, "I will fail," try reframing it as, "I will do my best, and that’s enough." This small shift can reduce anxiety and help you see things more clearly.
3. Move Your Body
Physical activity is one of the best ways to disrupt overthinking. Exercise releases endorphins, the body’s natural mood boosters, which help reduce stress. Even a short walk, stretching, or yoga can shift your focus and improve your mood.
“Exercise not only helps release pent-up tension but also provides a natural distraction from anxious thoughts,” says Kapoor.
4. Try the 5-4-3-2-1 Grounding Technique
When your mind is racing, grounding yourself in the present moment can help. The 5-4-3-2-1 technique engages your senses to pull you out of a thought spiral:
- 5 things you can see
- 4 things you can touch
- 3 things you hear
- 2 things you smell
- 1 thing you taste
Kapoor highlights, “This technique stops you from thinking negatively and grounds you in reality, allowing your mind to reset.”
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5. Set a "Worry Time"
If your thoughts keep circling the same concerns, designate 10-15 minutes each day as your “worry time.” During this period, allow yourself to think about your worries—but once the time is up, shift your focus to something else.“This method prevents excessive worrying from taking over your entire day,” suggests Kapoor.
6. Write It Down
Journaling is an effective way to process emotions. Writing down your thoughts helps you view them objectively and often makes them feel less overwhelming.
Kapoor recommends, “Putting your thoughts on paper can bring clarity and provide relief from mental clutter.”
7. Engage in Activities That Require Focus
Distracting yourself with engaging activities can help break the overthinking cycle. Try puzzles, painting, reading, or listening to music.
“The cycle of overthinking can be broken by engaging in activities that require your full attention,” says Kapoor.
8. Practise Deep Breathing
When anxiety takes over, deep breathing can activate the body’s relaxation response. A simple technique is inhale for 4 seconds, hold for 4 seconds, and exhale for 6 seconds.
Kapoor explains, “Slow, intentional breathing triggers the parasympathetic nervous system, which calms the mind and body.”
9. Talk to Someone You Trust
Sometimes, discussing your thoughts with a loved one or therapist can offer a fresh perspective. Verbalising worries can help you process them better.
Kapoor advises, “Speaking with a friend, family member, or therapist can prevent you from feeling stuck in your own head and offer emotional support.”
10. Accept What You Cannot Control
Trying to control everything is a major cause of stress. Recognising what is within your power and letting go of the rest can bring peace.“You can’t control everything,” says Kapoor. “Focus on what you can change, your thoughts, reactions, and behaviours.”
Conclusion
Breaking free from spiralling thoughts is a skill that takes time and practice. By incorporating these strategies into your daily routine, you can train your mind to remain calm and focused.
“Although it takes time to overcome overthinking, using the right techniques can help you stay composed and grounded,” assures Kapoor. Next time you feel caught in a whirlwind of thoughts, take a deep breath, try one of these techniques, and remind yourself, you have the power to regain control.