How to Stop Negative Thought Spirals
Negative thought spirals can feel like a full-on mental ambush. One anxious idea snowballs into a worst-case scenario, and suddenly, your whole day is derailed by a conversation you had three days ago or a "what if" that hasn’t even happened.
I've been there—too many times to count. And let me tell you: your mind can be a beautiful place, or it can be a full-blown bully.
But here's the good news: you don’t have to sit back and take it. You have more power than you think. Let’s talk about how to stop those spirals in their tracks, challenge those mean girl thoughts, and rewrite the story in your head.
Sorting out your thought on your own can be tought sometimes. If you want this exercise to be even more effective, grap this journal page to help you.
Step 1: Ground Yourself and Calm Your Body
If your body is in panic mode, your mind’s gonna follow. When you're spiraling, your nervous system is firing on all cylinders: your heart rate spikes, your breathing gets shallow, and your shoulders end up somewhere around your ears.
- Take a deep breath: Fill your lungs slowly. Let it all out. Feel yourself come back into the moment.
- Relax your shoulders: Drop them away from your ears. Let tension melt with each exhale.
- Unclench your jaw: Notice the tightness—then let it go. Soften your expression, and your mind will follow.
This step gives your body the chance to decompress and allow you to think clearly.
Step 2: Notice the Thought That’s Spiraling You
Once you're a little more grounded, get curious. Ask yourself: What am I actually thinking right now?
Most of the time, it’s not a full storm—just one small but powerful thought that starts it all. It might be something like:
- “I’m never going to get this right.”
- “Everyone thinks I’m a failure.”
- “I can’t handle this.”
Once you spot it? Boom. You’ve already taken its power down a notch.
I recommend writing the thought down in a guided journal like the Worry for Nothing: Guided Anxiety Journal. Grab it here. Seeing it in your handwriting hits different—it gives you the perspective of someone looking in from the outside.
Step 3: Challenge the Thought and Reframe It
Here’s where the magic happens. Once you’ve caught the thought, it’s time to challenge it like a boss. Ask yourself:
- Is this true?
- What’s the evidence for and against this thought?
- Am I catastrophizing or assuming the worst?
- What would I say to a friend if they were thinking this?
Thought: “I’m probably going to lose my job. I keep screwing things up.”
Challenge: Have I actually been told I’m doing a bad job? What’s something I did well recently? Am I just tired or stressed right now?
Reframe: “I made a mistake, but I’m learning. I’ve come through worse and still grown. This is not the end of the world—it’s a chance to course correct.”
That reframe doesn’t mean you pretend everything’s sunshine and rainbows. It just means you talk to yourself with the same compassion and clarity you’d give someone you love.
The 7-Day Mindset Reset is a free email series designed to help you take your mindset practice deeper. If you’ve been working on shifting negative thoughts and want to feel more clear, calm, and in control, this simple reset will guide you through powerful daily shifts that truly make a difference. Start your reset here.
Bonus: Write It Down for Clarity & Power
Seriously—put pen to paper. When I started journaling during spirals, something shifted. Writing gave me clarity, helped me organize my thoughts, and it just felt good to release it somewhere.
I’ve used and highly recommend the Worry for Nothing Journal for this—it walks you through the whole process with CBT-based prompts. Worry for Nothing: Guided Anxiety Journal
Your thoughts may spiral, but you don’t have to go with them.
You’ve got this.
