🌀 How I Broke the Cycle: Spiraling, Scripture, and Soul Rescue

I don’t remember the last time I spiraled.

Not fully. Not the way I used to—when one thought turned into ten, and I couldn’t sleep, couldn’t breathe, couldn’t let it go.

That kind of spiraling—mental loops, emotional tailspins, panic-mode imagination? That version of me feels like a different person now.

But here’s the thing: I didn’t stop spiraling because life got easier. I stopped because I learned how to anchor.

And this blog is for anyone who’s ever felt like they’re falling inside their own mind—because I promise you, peace is possible again.

✦ What Spiraling Used to Feel Like

When I say “spiraling,” I mean:

Replaying conversations in my head—what I said, what I should’ve said, what they might be thinking about what I said. Imagining negative outcomes before they even happened. Overthinking every text, every silence, every pause. Beating myself up over small things until they became heavy and distorted.

At its core, spiraling is a search for control—driven by fear. But I think even deeper than that, it’s a cry for safety.

We spiral when we feel exposed, unanchored, or emotionally threatened. The mind spins to protect the heart.

But instead of finding clarity, we just end up dizzy.

“Most people don’t realize how often they think themselves into distress.” —David D. Burns

✦ What Changed (and Why I Don’t Spiral Anymore)

I can’t point to one day it stopped. It wasn’t a switch. It was a soul shift.

And that shift came from Scripture.

Two verses became my daily compass:

“We take captive every thought to make it obedient to Christ.” —2 Corinthians 10:5

“Do not conform to the pattern of this world, but be transformed by the renewing of your mind.” —Romans 12:2

These weren’t just memory verses—they became muscle memory.

I started recognizing when a thought wasn’t true, wasn’t kind, or wasn’t aligned with peace—and instead of indulging it, I confronted it.

I prayed. I reframed. I rewired.

And over time, I stopped feeding the spiral. I stopped letting it stay.

Eventually… it stopped coming.

✦ What I Do Instead

When anxiety tries to creep in, I now ask:

“Is this worth my energy? Is this helping or hurting my peace?”

Worry, I’ve learned, is imagination misused. It’s rehearsing fear instead of trusting the future.

So I remind myself:

“Worrying is a misuse of my imagination.” —Dan Zadra

And I choose to redirect. I tell myself: God’s already there. I don’t have to overthink the road when I trust the Guide.

If I’m late, I breathe. If plans shift, I adjust. Not because I don’t care, but because spiraling won’t fix anything. Peace is better stewardship of my soul.

✦ My Personal Anchors (A.K.A. Spiral-Breakers)

Here’s what keeps me grounded:

🔹 Scripture – especially the two verses above

🔹 Prayer – spoken aloud, whispered, written, whatever brings me into presence with God

🔹 Music – worship, instrumental BTS, or anything that calms my spirit

🔹 Writing – journaling helps me untangle and realign

🔹 Reflection – asking my soul what it needs

🔹 Connection – texting a friend or reaching out just to be seen

And above all:

“You will keep in perfect peace those whose minds are steadfast, because they trust in you.” —Isaiah 26:3

This isn’t about staying calm all the time. It’s about returning to calm quicker because I’ve built spiritual muscle memory around peace.

✦ Soul Insights ✦

Things I’ve Learned About Spiraling

1. Spiraling is a signal, not your identity.

It’s easy to believe that if you’re spinning mentally or emotionally, something must be wrong with you. But spiraling is often just your nervous system crying out for safety—your soul waving a flag that says, “I don’t feel grounded.” It doesn’t mean you’re unstable or weak. It means you’re human, and your system is overloaded. The goal isn’t to judge the spiral—it’s to respond to it with compassion and truth.

2. You don’t have to believe every thought you think.

Some thoughts sound loud because they’re fearful—not because they’re true. Just because an idea pops into your head doesn’t mean it deserves a seat at your table. Learning to test your thoughts instead of trusting them blindly is a form of spiritual maturity. That’s where Scripture comes in—not just as inspiration, but as a filter. If a thought doesn’t align with love, peace, or God’s voice, you have the authority to dismiss it.

3. Peace is a practice, not a personality.

You don’t have to be naturally calm to live in peace. It’s not about being soft-spoken or unaffected by life—it’s about learning to return to your center on purpose. Peace is built through habits, prayer, rhythms, and boundaries. It takes discipline to choose it daily, especially in a chaotic world. But once you taste it, you’ll start defending it with your life.

4. You can’t overthink your way into healing.

Overthinking is often disguised as responsibility or preparation, but it rarely leads to peace. Healing doesn’t come from analyzing everything—it comes from letting go, from resting in truth, from spiritual realignment. Sometimes the best thing you can do isn’t another round of processing—it’s stepping away, breathing deep, or worshiping your way back into clarity. The mind wants to work harder, but the soul is asking you to trust deeper. That’s where the shift happens.

5. Your soul knows what calms it.

There’s a reason certain songs make you exhale, certain places make you breathe slower, certain scriptures instantly steady you. Your soul has been shaped by God—and it recognizes His fingerprints. If you pay attention, your soul will always guide you back to what brings real peace. Whether it’s prayer, music, journaling, or just sitting in silence, don’t ignore what helps you return to wholeness. What brings you back to yourself often brings you closer to Him.

✦ Soul Rescue Practice (If You’re Spiraling Right Now)

Here’s what I suggest:

1. Name it: “I’m spiraling.” That alone defuses shame.

2. Breathe: Three slow, intentional breaths. Feel your feet. Come back into your body.

3. Pray it out: “God, I give You this thought. Show me the truth.”

4. Speak Scripture: Repeat a verse out loud. I use 2 Corinthians 10:5 as my spiritual sword.

5. Do one grounding act: Write. Walk. Worship. Call someone safe. Drink water. Stretch. Move gently back to yourself.

✦ Final Thoughts: You’re Allowed to Come Back to Peace

Maybe you’ve been spiraling. Maybe you’ve been stuck in shame about it. Maybe your thoughts have been louder than your prayers.

But I promise you this:

You can return.

To stillness.

To clarity.

To God.

To peace.

“And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” —Philippians 4:7

Let Him guard what you’ve been trying so hard to fix.

✦ Your Turn

What’s your anchor?

What helps you interrupt the spiral and come back to your center?

Comment below or send me a message. Let’s be mirrors and stabilizers for each other.

And if you’ve broken the cycle—even once—celebrate it. You’re healing. You’re growing. You’re coming home to peace.

Soul Path Insights