It can be difficult to stop thoughts from spiraling. If you’ve ever felt like your thoughts and worries are spiraling out of control, you’re not alone. Many people struggle with anxiety and feelings of panic that can be caused by a racing mind.

Fortunately, there are some tools and techniques for getting the mind to slow down and gain clarity. Here’s how to stop your thoughts from spiraling out of control. 

1) Acknowledge Your Thoughts to Stop thoughts from Spiraling 

The first step to calming an anxious mind and to stop thoughts from spiraling is being aware of what’s going on in your head. Don’t try to ignore or push away the negative thoughts; to stop thoughts from spiraling, instead, acknowledge them and accept them as part of the process. Take note of the thoughts that are running through your head without judgment or criticism — this will help you become more aware of them so you can start to take steps towards managing them better. 

2) Practice Mindfulness to Stop Thoughts from Spiraling

Mindfulness to stop thoughts from spiraling. Be here now puzzle pieces to illustrate this concept.

Mindfulness involves being present in the moment without judgment or criticism — this means accepting yourself as you are, without trying to change anything about yourself or your situation. Practicing mindfulness helps bring awareness to our thoughts and feelings, so we can better understand why we are feeling anxious or overwhelmed in certain situations. It also helps us recognize how our thoughts may be influencing our behavior, which can help us make better decisions moving forward. 

When our minds start spinning out of control with worries about the future or regrets from the past, it can be difficult to regain control over our emotions and behaviors. One way to pull yourself back into the present moment is by focusing on what is happening right now — notice what you see around you, feel the air on your skin, listen to any sounds in your environment — these things will help bring you back into reality and anchor yourself in the present moment instead of worrying about what might happen tomorrow or regretting something that happened yesterday. 

Progressive muscle relaxation (PMR) is a technique used to relax both body and mind by tensing each muscle group one at a time and then relaxing it again — starting at the feet and working up towards the head over a period of 15 minutes or so until all major muscle groups have been relaxed completely. This helps reduce stress levels in both body and mind which promotes feelings of calmness and relaxation that can help mitigate anxiety-inducing thoughts from spiraling out of control.   

3) Establish A Routine to Stop Thoughts from Spiraling

Having routines throughout each day can provide structure when life feels chaotic or overwhelming due to racing thoughts or anxiety-inducing situations — having something predictable that we can look forward gives us something solid we can count on when everything else feels uncertain or overwhelming!

Whether it’s taking some time for self-care each morning before starting your day, setting aside time for exercise after work each evening, reading before bedtime every night — whatever works best for YOU! Setting up routines like this will help keep your thoughts grounded while also providing comfort during tough times when everything else seems chaotic!  

4) Take Time to Reflect to Stop Thoughts from Spiraling

Find time in the day to pause and reflect on what’s going on in your head. For example, if you’re feeling overwhelmed because you have too much work and not enough time, try to take stock of the situation by writing down all the tasks that need to be done in order of priority. Seeing everything laid out clearly can help put things into perspective and make it easier for you to manage your workload. Taking breaks throughout the day can also help break up long periods of work, allowing you to come back refreshed with clearer insights into the task at hand.  

When your thoughts start running away from you, it can be helpful to take some deep breaths or practice mindfulness techniques to slow them down. Meditation can also be useful for quieting the mind, allowing us to gain clarity on our thoughts and feelings without being swept away by them. Taking walks or engaging in other forms of physical activity are also great ways of calming the mind and giving yourself some space away from stressful situations or overwhelming thoughts.  

Managing stress is key when it comes to  trying to keep your thoughts under control. Finding healthy ways to cope with pressure and anxiety — such as journaling, exercising regularly, talking with friends or family members — will help you keep calm when faced with difficult situations or overwhelming thought patterns. Additionally, taking time out each day for self-care activities such as reading a book or listening to music will give you a momentary respite from any worries that may be playing on your mind. 


No matter where your racing mind takes you, remember that there are strategies available to help get it under control again. Being mindful of what’s going on inside your head is an important first step in gaining mastery over those anxious feelings – don’t forget too that having consistent daily routines established is key for keeping those anxious spirals at bay. When trying to cope with anxious thoughts that seem out of control, pausing for reflection can be beneficial in helping us understand what’s happening inside our heads so we don’t get overwhelmed by them. 

Slowing down our thought processes through mindful exercises such as meditation or deep breathing can also help us gain clarity on our feelings and gain insight into how best we should manage them going forward. Finally, developing healthy coping mechanisms such as exercise and self-care activities will help us handle stressful situations more calmly while still keeping an eye on our mental health overall.

With these strategies in place for managing anxiety-inducing circumstances more effectively, soon enough those racing thought patterns won’t seem quite so daunting anymore. Good luck – take care, and for additional assistance in gaining control over your thoughts, please schedule a free 15-minute intro call with me to learn how therapy can help.

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