Stop the Spiral

If your mind never seems to turn off—if you replay conversations, worry about what might go wrong, or feel mentally exhausted from thinking all day—you’re not alone. Overthinking is one of the most common stress patterns today, and it can quietly drain your energy, disrupt sleep, and leave you feeling overwhelmed. Stop the Spiral gives you 25 science-backed techniques to break out of mental loops and return to calm—no complicated routines or hours of meditation required. You’ll learn how to recognize spirals sooner, reset your nervous system quickly, ground your attention when anxiety spikes, and rebuild your sense of control and emotional steadiness. These are tools designed for real life—during busy workdays, parenting, commuting, texting, or trying to sleep. Imagine having the ability to catch yourself before stress takes over. To pause. To breathe. To choose how you respond instead of being pulled by worry or fear. With practical scripts, guided exercises, micro-moments of relief, and simple nervous system resets, this book helps you: Stop racing thoughts and mental spirals Release physical tension and emotional overload Calm your body in under 60 seconds Strengthen emotional boundaries without guilt Build resilient confidence, clarity, and inner steadiness You don’t need to be perfect, disciplined, or endlessly patient. You only need small, repeatable steps. If you’re ready to stop spiraling and start feeling grounded again, open to the first technique. Relief doesn’t have to be complicated. It just needs to be practical. Your calm begins here.