How Do You Stop Spiraling Thoughts?

How Do You Stop Spiraling Thoughts?

Practice Deep Breathing

Deep breathing can help you navigate spiraling thoughts in two ways. Firstly, it reduces the levels of a stress hormone called cortisol, fostering physical and mental relaxation. Secondly, it requires you to focus (not hyper focus). Concentrating on your breathing stimulates your parasynthetic nervous system(PNS). An activated PNS promotes the flow of calming messages to the brain, resulting in reduced heart rate and blood pressure. As a result, you achieve a sense of calm.


Exercising leaves you with increased levels of feel-good chemicals such as endorphins. The result? Your mood improves, and your thoughts can change.

Take a day Off from Work

If your thought spiral is caused by the toxic work environment, take a day off. Taking a day off promotes your physical and mental wellness. With better psychological and physical health, you will be more productive at work and satisfied with life.

Julia Davis

Mental health expert
MS, University of Latvia

I am deeply convinced that each patient needs a unique, individual approach. Therefore, I use different psychotherapy methods in my work. During my studies, I discovered an in-depth interest in people as a whole and the belief in the inseparability of mind and body, and the importance of emotional health in physical health. In my spare time, I enjoy reading (a big fan of thrillers) and going on hikes.

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