😵💫 Spiralling thoughts? Here’s a quick check-in to help
This week: A quick way to regain control when your thoughts start to race.
Hey friend 🧡
This week, I wanted to share something that's been helping me lately when my thoughts start to spiral.
I’ve been getting better at recognising when my thoughts are getting out of control. Instead of riding the wave of overwhelm, I've been trying something small that feels surprisingly effective: I pause and check in with myself and my surroundings.
Have I had enough water? Maybe I need a snack or some fresh air. How much caffeine have I had today? (That one’s a biggie for me!) Taking a few seconds to check in with my environment helps me stop spiralling before I go too far down the rabbit hole.
It’s simple but effective, because more often than not, if my thoughts are spiralling, I’ve missed something that helps me stay grounded.
This week’s small step is a reminder to pause when your mind starts to race. Ask yourself: “What’s going on around me? Is there something I can change or do right now to feel a little better?” It’s a simple way to regain control and stop overthinking before it takes over.
Speaking of overthinking, I’ve been (over)thinking about renaming this newsletter to better reflect where we’re all trying to get to - toward clarity, calm and feeling a little lighter. One name we’re considering is A Little Lighter, which feels like it captures that sense of moving forward with ease. And I’d love to hear your thoughts! If you have a better suggestion, just hit reply!
Thank you for being here. I always love hearing from you and I’m so grateful for this little community of overthinkers, finding our way to calmer, clearer minds.
Louise x
Image from Canva.com
🛠 This week’s small step: A quick check-in when overthinking spirals
When worry takes the wheel, it can feel like your thoughts are spinning out of control. But you don’t need to fix everything right away - just take a moment to pause, check in and gently regain your balance.
📝 Check your environment – When you notice your mind spiralling, stop for a moment. Ask yourself: ‘What’s going on around me - and inside me?’ Maybe you’re tired, overstimulated, or in need of a glass of water or a breath of fresh air. Identifying a physical cue can help you feel less overwhelmed.
⚡ Use a pause phrase – After you’ve checked in, say a simple phrase to interrupt the spiral - something like ‘Let’s pause’ or ‘This can wait’. You’re not trying to fix everything right now - just shifting your attention back to what you can influence.
🎯 Try it today – Next time you catch yourself spiralling, pause for a moment. Check your environment, use your pause phrase and see if it helps you step back from the worry.
🔗 Want to dive deeper?
Read more about how to stop spiralling overthinking from Calm.
Watch Jay Shetty explain his take on stopping spiralling thoughts in this 25-minute podcast episode.
Image from Canva.com
🛠 A quick update from behind the scenes at WorryTree!
We’re still deep in testing the next version of the app, and thanks to our developer, Vijay, it’s all coming together beautifully. Our new Emotional Weather tool is starting to take shape (sneak peek below!). It’s a simple, calm mood tracker that lets us track our emotional shifts over time. This tool is designed to help us notice patterns in how we’re feeling, so we can approach life with more awareness and balance.
The Values Compass tool is also progressing nicely. It’s all about helping us stay grounded in what matters most - especially when our worries start to take over. We're fine-tuning it now and I’m excited to see how it’ll support us all in aligning our actions with our core values.
And don’t worry - all of your current favourite tools will still be part of the app, alongside these new additions, so you’ll have everything you need in one place.
Oh, and yes - there’s still a brand-new name on the horizon! One that reflects light, clarity and moving forward. Can’t wait to share it with you soon.
Image from Louise Stevenson, WorryTree
Finally: If you’re struggling, please don’t struggle alone.
Know that asking for help is a sign of strength not of weakness. Contact someone you can trust like your Doctor, a friend or a relative, or text SHOUT to 85258 (UK) to start a conversation with a crisis support volunteer.
A little lighter.