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The Fight to Stay Grounded
The Fight to Stay Grounded
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Faiq Siddiqui
8 posts
May 29, 2025
4:50 AM
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Spiraling mentally is really a term often used to explain the knowledge of being caught in a loop of overwhelming thoughts and emotions. It may feel your mind is moving faster than you are able to control, jumping from one fear or negative belief to the next with increasing intensity. What might begin as a small worry—about work, a relationship, or surprise event—can quickly snowball into catastrophic thinking. You may imagine worst-case scenarios, replay past mistakes, or internalize every perceived failure or criticism. This mental spiral may be exhausting and frightening, often leaving you feeling helpless, anxious, or depressed.
One of the very frustrating aspects of mental spiraling is how uncontrollable it feels. Even though you try to distract yourself or "snap out of it," your thoughts seem to locate their way back to the same distressing narrative. Spiraling is frequently rooted in unresolved fears or trauma, and it's fueled by cognitive distortions—unrealistic methods for thinking such as for example all-or-nothing thinking, overgeneralization, or catastrophizing. These thought patterns can trick you into believing your fears are absolute truths. In that moment, it's not really a mistake at work—it's a sign you're incompetent. It's not just a friend who didn't text back—it's proof that nobody really loves you. These mental leaps are emotionally painful and keep you stuck in a state of distress.
Physiologically, spiraling takes a toll on your body as well. Mental performance perceives threat—even though the threat is imaginary—and triggers the body's fight-or-flight response. Your heart may race, parts of your muscles may tense, and you may find it hard to breathe or sleep. This stress response can make it even harder to consider clearly or rationally, reinforcing the spiral. You might become hyper-focused on fixing a perceived problem or trying to regulate everything around you, but this often backfires, creating much more stress. Left unchecked, chronic mental spiraling can lead to burnout, emotional numbness, or a deeper descent into anxiety or depression.
Breaking the cycle of mental spiraling takes conscious effort and often support from others. Grounding techniques could be incredibly helpful—focusing in your breath, engaging your senses, or physically moving the human body can pull your brain back to the current moment. Journaling can assist you to untangle the thoughts and offer you clarity on what's real and what's distorted. Therapy, especially cognitive-behavioral therapy (CBT), can help you identify and challenge those harmful thought patterns and replace them with more balanced, helpful ones. The important thing is to not fight your thoughts but to create space between you and them—to observe without judgment and gently redirect once you start slipping spiraling mentally.
Self-compassion is a crucial element of healing from mental spiraling. It's an easy task to beat yourself up for overthinking or feeling uncontrollable, but this only deepens the shame and anxiety. Instead, remind yourself that spiraling is something lots of people experience—it's not just a personal failure or a sign of weakness. You are doing your absolute best with the tools you have. Learning how exactly to calm your brain, challenge distorted thoughts, and look for help when needed is an activity, not just a quick fix. With time, patience, and support, you can regain an expression of control over your thoughts and cultivate an internal voice that soothes rather than scolds—a speech that says, “It's okay. You're safe. Let's take this one breath at a time.
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