How to Stop Spiralling When Your Thoughts Won’t Slow Down

We’ve all had those nights where our minds just won’t quit. Maybe it starts with a small thought—“Did I say the wrong thing in that meeting?”—and suddenly you’re questioning every decision you’ve ever made, imagining the worst-case scenarios, or feeling stuck in a loop you can’t escape. This is what many people call spiralling.

If you’ve ever wondered, “Why do I do this?”, the answer is: your brain is actually trying to help you. The problem is that its methods don’t always work the way you need them to.

Why Your Brain Spirals in the First Place

When your thoughts won’t slow down, your brain is often in threat-detection mode.

• The part of your nervous system that’s designed to keep you safe (the amygdala) goes into overdrive.

• It scans for danger—even when the danger isn’t real or immediate.

• Spiralling becomes a way to prepare for every possible outcome, but instead of helping you feel in control, it makes you feel stuck.

This means your spiralling thoughts aren’t random—they’re a sign that your nervous system is on high alert.

What Spiralling Feels Like

Spiralling looks different for everyone, but common signs include:

• Your thoughts race and loop, often circling around the same topic.

• You feel anxious, restless, or tense in your body.

• Sleep feels impossible because your mind won’t “shut off.”

• You replay past events or rehearse future scenarios endlessly.

• The more you try to “just stop thinking,” the faster the thoughts seem to come.

Sound familiar? You’re not alone—this is a deeply human experience.

Practical Ways to Slow the Spiral

The goal isn’t to “get rid of” your thoughts. Instead, it’s about giving your nervous system signals of safety so your brain doesn’t feel the need to spiral.

1. Ground Back into Your Body

When your thoughts are racing, your body can be your anchor. Try:

• Naming 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.

• Putting your hands under warm water or holding something textured.

• Taking slow breaths, lengthening the exhale to calm your nervous system.

2. Write It Out

Your brain spirals because it doesn’t want to “forget” something important. Writing it down gives your mind permission to let go. Try a brain dump: write down everything swirling in your head without editing it.

3. Remind Yourself: Thoughts Aren’t Facts

Your thoughts are stories your brain tells to keep you safe. Pause and ask:

• Is this thought true right now?

• Is this a prediction, assumption, or memory?

• What would I say to a friend having this same thought?

4. Create a “Worry Window”

If your spirals often show up at night, schedule 15 minutes during the day as your “worry time.” Tell yourself: “I’ll think about this tomorrow at 3 PM, not now.” Surprisingly, this often quiets the mind.

5. Connect With Someone Safe

Spiralling thrives in isolation. Sometimes, saying your worries out loud to a friend, partner, or therapist can shrink them instantly.

Why It’s Not About “Just Thinking Positive”

Many people feel ashamed of spiralling, as if they should be able to control it. But this isn’t about willpower—it’s about how your nervous system responds to stress. You can’t force your brain to stop spiralling, but you can teach it to feel safe again. Over time, this makes the spirals less frequent and less overwhelming.

Final Takeaway

Spiralling thoughts don’t mean you’re broken. They mean your brain is trying to protect you—but in a way that’s exhausting instead of helpful. By grounding in your body, externalizing your worries, and learning nervous system tools, you can slow the spiral and feel more at peace.

If spiralling is interfering with your daily life, working with a therapist can make a huge difference.

Ready to find relief? Book a free consultation today, and let’s help you calm your thoughts without fighting your brain.