Thoughts can spiral out of control when you least expect them. You finally lie down after a long day, your body exhausted and ready for sleep, and then it happens. One thought turns into ten. Worries pile up, and regrets from the past blend with fears about the future. Before you know it, your mind is racing, your chest feels tight, and it is impossible to rest.
If you’re recovering from a mental health crisis, these spiraling thoughts can feel especially overwhelming. You may worry that losing control of your thoughts means you’re “slipping” or not healing fast enough. Spiraling thoughts are common, and learning how to respond to them is a powerful part of managing your mental health.
What Does It Mean When Thoughts Spiral?
A thought spiral happens when your mind gets stuck in a loop of negative, anxious, or intrusive thoughts that build on each other. One concern triggers another, and then another, until it feels hard to slow down or think clearly.
For example:
- “I didn’t handle that conversation well” turns into “I always mess things up,” which turns into “I’ll never get better.”
- “What if something goes wrong tomorrow?” turns into replaying every possible worst-case scenario.
- “I feel off tonight” turns into “What if this means my symptoms are coming back?”
These spirals don’t mean something is wrong with you. They’re often your brain’s attempt to protect you, especially after stress, trauma, or emotional exhaustion.
Why Spiraling Thoughts Happen Especially During Recovery
When you’re recovering from a mental health crisis, your nervous system may still be on high alert. Your brain has learned to scan for danger, even when you’re safe. This can make you more vulnerable to spiraling thoughts, particularly when you’re tired, overwhelmed, or alone with your mind.
Common triggers include:
- Fatigue or poor sleep
- Stressful interactions or environments
- Big life changes or uncertainty
- Quiet moments with no distractions
- Fear of relapse or symptom return
Spiraling thoughts can increase anxiety, worsen depression, interfere with sleep, and make you feel disconnected from yourself.
The American Psychological Association (APA) notes that racing thoughts are a common sign of mania associated with bipolar disorder.
That’s why learning how to interrupt these thought patterns matters, not by fighting your thoughts, but by responding to them in a healthier, more supportive way.
What to Do When Your Thoughts Start to Spiral
You don’t have to stop your thoughts completely to regain control. The goal is to slow them down and ground yourself in the present moment.
- Name What’s Happening
Silently say to yourself that you are aware that your thoughts are spiraling. When you name the experience, it creates distance between you and the thoughts. - Ground Your Body
Spiraling thoughts live in the mind, but grounding starts in the body. Try:
- Taking slow, deep breaths (in for four, out for six)
- Pressing your feet firmly into the floor
- Holding something cold or textured in your hands
- Redirect Your Focus Gently
Instead of trying to “shut off” your thoughts, give your mind something neutral to focus on:
- Counting your breaths
- Listening to calming music or a guided meditation
- Describing your surroundings using your senses
- Challenge the Thought Loop
Ask yourself:
- Is this thought helpful right now?
- Is it based on facts or fear?
- What would I say to a friend having this thought?
You don’t have to fight your thoughts—just loosen their hold.
- Write It Out
If your mind won’t let go, write your thoughts down. Seeing them on paper can make them feel more manageable and less overwhelming. Keep a journal close by and jot down the thoughts instead of having them spiral in your mind.
What to Avoid
Avoiding or numbing spiraling thoughts often makes them come back stronger. Compassion and patience are more effective. Remind yourself that thoughts are temporary, and grounding techniques can help you regain a sense of control.
In addition, you will want to avoid replaying the same thoughts repeatedly and being critical of yourself for having the thoughts.
Treat yourself with the same kindness and understanding you would offer a friend or loved one facing the same struggle.
When to Reach Out for Support
If spiraling thoughts become frequent, intense, or start interfering with your daily life, it’s important to reach out for professional support. Ongoing thought spirals can be a sign that your mental health needs additional care or adjustment.
At Peak Behavioral Health in Santa Teresa, New Mexico, we understand how unsettling it can feel when you can’t control your thoughts. Our team provides compassionate, structured support for individuals recovering from mental health crises, helping you build tools to regain stability. Please reach out to us today for support.
