When the Mind Spirals: Understanding the Chaos and Finding Calm
Spiralling
Have you ever felt like your mind was spiraling out of control? One moment, everything feels manageable, and the next, you're trapped in a whirlwind of overwhelming thoughts and emotions. It's a common experience, but it can feel deeply isolating when you're in the middle of it.
In this post, we’ll explore what it feels like to spiral, the science behind it, and how we can slow things down and find our inner calm.
The Experience of Spiraling
Imagine standing at the center of a storm. Thoughts swirl like a powerful vortex, each one pulling you deeper into uncertainty, fear, or overwhelm. Your chest tightens, your breath becomes shallow, and you might even feel paralyzed by the sheer weight of it all.
The image above captures the intensity of this experience. Notice how the chaotic spiral surrounds the figure, leaving them feeling small and powerless. This is what spiraling feels like: being engulfed by an uncontrollable force.
Why Do We Spiral? The Science Behind It
From a scientific perspective, spiraling occurs when the brain's survival mechanisms are activated. The amygdala, often called the brain's "alarm system," detects a perceived threat—whether it's a stressful situation, a fear, or even a negative thought.
When the amygdala is in charge, the rational part of the brain, the prefrontal cortex, takes a backseat. This means our ability to think clearly or logically diminishes, while our fight-or-flight response goes into overdrive.
Physically, this can manifest in ways that are unique to each individual, including:
Increased heart rate or racing pulse.
Shallow breathing or hyperventilation.
Tightness in the chest or shoulders.
Stomach cramps or an upset stomach.
Blocked ears or a feeling of pressure in the head.
Tingling or numbness in the arms or hands.
These responses are the body’s way of preparing for action in the face of perceived danger. However, when the “danger” is emotional or psychological rather than physical, these reactions often feel overwhelming and out of place.
Slowing the Spiral: Finding Calm
The good news? You can slow down the spiral and regain control. This process begins with awareness and calming the nervous system. The best way to calm the nervous system is through the body.
The second image shows what this looks like—a vortex transitioning from chaos to calm. Notice the softer tones and smoother shapes, representing a sense of harmony. The figure’s light is glowing brighter, symbolizing inner peace and balance.
The goal isn’t to make the storm disappear completely—at least, not right away. Instead, the aim is to reduce its intensity, making it more manageable so you can take the next step toward balance.
Finding Calm
Here are some techniques to help you achieve this calm:
Deep Breathing: Focus on slow, deep breaths. Inhale for a count of four, hold for four, and exhale for six.
Grounding Techniques: Engage your senses by noticing what you see, hear, touch, and smell around you.
Soothing Self-Talk: Remind yourself that this feeling will pass and that you have the tools to navigate it.
When to Seek Support
Sometimes, the storm feels too overwhelming to navigate on your own, and that’s okay. Reaching out for support can make all the difference. Whether it’s speaking to a trusted friend, joining a community, or working with a professional, you don’t have to go through it alone.
A Journey Toward Balance
Spiraling is part of being human, but it doesn’t have to define you. By understanding the science behind it and practicing calming techniques, you can reduce its intensity and find your footing again.
The next time you feel yourself spiraling, remember these images: the storm of overwhelming thoughts and the calmer spiral you can create.
And if you can’t find calm on your own, know that support is always within reach. Asking for help is a sign of strength, not weakness.