How to Break the Mental Spiral: A Mindfulness-Based Guide
Ever find yourself stuck in your head, overthinking everything from tomorrow’s to-do list to that awkward thing you said last week? I call this the “mental spiral” – those moments when our thoughts take over and we feel like we're being pulled in every direction.
Whether it’s worrying at work, stressing over a big life event, tossing and turning at night, or just feeling totally mentally overwhelmed, these experiences are part of being human. But here’s the good news: you don’t have to stay stuck in the spin.
In this guide, I want to walk you through four of the most common mental spirals I see (and experience myself!), and share the mindfulness tips that can help you find your way back to calm, clarity, and control.
4 Mental Spirals We All Experience and How Mindfulness Can Help
1. When Worry Takes Over at Work
You’re trying to focus, but your mind keeps darting between deadlines, emails you haven’t answered, and that comment your boss made that you’re pretty sure meant something. Sound familiar?
This kind of mental spiral is so common – especially when we're under pressure or juggling a million things at once.
Mindfulness tip: Try writing down what you're worried about. Just getting it out of your head and onto paper can make a huge difference. Then, ask yourself: Which of these things can I control? Which ones can I let go of for now? Pair this with a few deep breaths, and you might notice your mind begin to soften.
Want more on this? Check out: 5 Ways to Worry Less at Work
2.When Life Throws You a Curveball
Sometimes it’s not just the day-to-day stuff. Maybe you’re dealing with a setback, loss, or an unexpected life twist that knocks the wind out of you.
This is where building a resilient mind comes in. And no, that doesn’t mean putting on a brave face and pretending everything’s fine. It means meeting yourself with compassion, and slowly finding your footing again.
Mindfulness tip: Let the moment be what it is. Practice sitting with uncertainty, grounding in your breath, or simply noticing your emotions without needing to change them right away. This kind of presence is where real resilience starts.
Explore more here: Building Your Resilient Mind to Overcome Adversity
3. When You’re Lost in ‘What-If’ Thinking
Ah, the ‘Sunday Scaries.’ You’re enjoying a quiet moment… and suddenly your mind is spinning: “What if I mess up that presentation? What if I forget what to say? What if everyone hates my ideas?”
Anticipatory anxiety loves to take us out of the present and into worst-case scenarios that get us mentally overwhelmed.
Mindfulness tip: When this happens, one of my favourite tools is to say, “The story I’m telling myself is...” and fill in the blank. Just naming the thought as a story (rather than a fact) can help loosen its grip. Then, gently bring yourself back to now by asking, “What is here right now?” and tuning in with your senses.
More strategies like this: Overcoming Anticipatory Anxiety
4. When You Can’t Sleep Because Your Brain Won’t Quit
Even as a mindfulness teacher, I still have nights where my brain decides it’s the perfect time to think about everything – from my finances, to emails I forgot to send, to the meaning of life… you name it.
If your brain also gets loud at bedtime, you're not broken. You're just human.
Mindfulness tip: Try a mental gratitude rewind. Walk yourself back through your day and focus on the little, positive moments. Or bring your attention into your body – feel your feet against the sheets, or place a hand on your belly and notice your breath. These tiny shifts can work wonders.
If sleep is a struggle, this might help: From Spiraling to Sleeping
We Can’t Be Worryless, But We Can Worry Less
Here’s the truth: mental spirals aren’t something we can avoid altogether. But we can learn how to catch them earlier, meet them with compassion, and intentionally shift our awareness.
Mindfulness gives us that ability. It helps us come back to the moment, to our breath, to our body, and to ourselves. Whether you're facing work stress, emotional overwhelm, or sleepless nights, these simple mindfulness tips can guide you back to centre.
My new course Worry Less, Live More is coming this spring. Until then, grab my free video and PDF guide to help you start cutting your worries in half. You’ll learn:
A simple practice that can reduce worry and anxiety symptoms by 50% to 60%
A technique for improved self-awareness that helps prevent worry
An easy way to reframe stressful thoughts into an optimistic attitude
Get yours here!
