The Spiral: How to Gently Interrupt the Thoughts That Pull You Under

I think I’m right in saying we all spiral. Don’t we all have those times when our own thoughts become our worst enemy and send us literally crazy? And the crazier they send us, the worse they get.

When I spiral, it’s usually over something I’ve said. Maybe after a supper with friends, or a talk I’ve given. Whatever the source, it’s often a moment in the past playing on repeat in my mind - my words echoing back at me, each time sharper, more shame-laced. I get that lumpen, grey, gloopy feeling in my chest, tinged with the ache of “I’m bad.” Not just “I got it wrong,” but “I am wrong.” It’s horrible.

In this Substack newsletter, I explore what a thought spiral is, how it impacts our body and mind, and most importantly, how we can stop it. These ideas are grounded in my practice, mental health research, and the brilliant work of Dr Sarah Vohra, consultant psychiatrist and author of The Mind Medic, and Owen O’Kane, former NHS therapist and author of Addicted to Anxiety. I’ve had the pleasure of interviewing both of them - find my podcast interview with Owen HERE. I’ve also included practical tools - some I use myself - that might help you catch your next spiral before it accelerates.