It starts small, one thought here, another there. Suddenly, you’re not just thinking, you’re spiraling. The “what ifs” multiply, the “should haves” echo, and your mind becomes a hamster wheel powered by worry. Rumination, as psychologists call it, is simply overthinking with bad manners. It barges in uninvited, takes over the couch of your brain, and refuses to leave.
I know because I’ve been there. One morning in the shower, I caught myself replaying a conversation on loop, something a guy I liked had said. I kept turning his words over and over, searching for hidden meaning. But instead of clarity, I only felt more restless. That’s the trap of rumination: it feels like reflection, but really it’s just running in circles, draining peace without offering answers.
Here’s the truth: spiraling is not the same as reflecting. Reflection is purposeful; rumination is parasitic. And while spiraling can feel inevitable, it isn’t unstoppable. Scripture reminds us, “we take captive every thought to make it obedient to Christ” (2 Corinthians 10:5). We’re not at the mercy of our runaway minds, we’re invited to redirect them.
The Weight of a Spiral
Spiraling usually happens when the heart is restless and the mind tries to fix it by replaying scenarios on loop. Maybe it’s replaying a conversation, worrying about the future, or analyzing a relationship. You circle and circle, convinced you’ll land on clarity, but all you get is mental jet lag.
Author Anne Lamott once said, “My mind is a bad neighborhood I try not to go into alone.” That’s exactly how spiraling feels—like getting stuck in a sketchy mental alleyway. And yet, God offers a safer path: “You will keep in perfect peace those whose minds are steadfast, because they trust in you” (Isaiah 26:3).
The peace doesn’t come from “figuring it all out.” It comes from learning when to step off the hamster wheel and into God’s presence.
How to Fight Back
The ancient Stoic Marcus Aurelius once wrote, “You have power over your mind, not outside events. Realize this, and you will find strength.” Pair that with Philippians 4:8, which tells us to dwell on what is true, noble, pure, and lovely, and you’ve got a game plan. You can’t always control what pops into your head, but you can control whether you feed it or release it.
And that’s where practice comes in.
🌿 Soul Insights
for Escaping the Spiral
1. Name the Spiral Out Loud.
Rumination loses some of its grip when you call it what it is. Saying, “This is spiraling” creates distance between you and the thought loop. It reminds you that your mind has activity, but you are not that activity. You are more than your thoughts—you are the one observing them, and you can choose to redirect them toward truth.
2. Anchor Yourself in Scripture.
Spiraling thrives on lies, but truth disrupts the loop. Whispering verses like “Be still, and know that I am God” (Psalm 46:10) can be like pulling the emergency brake on runaway thoughts. The goal isn’t to suppress your feelings but to invite God’s voice to get louder than your worries. Over time, Scripture becomes a mental reset button.
3. Use Your Body as Grounding.
When your mind won’t stop spinning, sometimes the best thing to do is to stand up, stretch, or even step outside. Spirals live in the head, but grounding happens in the body. Taking a walk or touching something solid, a tree, a desk, even your own pulse, reminds you that you live in the present, not in the endless loop of “what if.”
4. Redirect Toward Creation, Not Control.
Most spirals come from trying to control what you can’t. Instead, channel that energy into creating something—writing, cooking, organizing, or even praying for someone else. By shifting from control to creation, you reframe your power. You stop circling the problem and start planting something new.
5. Remember That Peace Is Active.
Peace isn’t passive; it’s practiced. Each time you interrupt a spiral, you’re training your spirit to trust God more quickly. Like any muscle, this takes repetition. Choosing peace doesn’t mean ignoring problems; it means refusing to let them own your mental real estate. As Jesus said, “Come to me, all you who are weary and burdened, and I will give you rest” (Matthew 11:28).
Final Thoughts
Rumination and spiraling may feel inevitable, but they’re not permanent. They’re simply detours in the mind, loud ones, yes, but not final. Every spiral is a chance to practice redirecting toward peace, grounding yourself in truth, and trusting God with what you can’t untangle.
You’re not failing when you catch yourself spiraling. You’re learning. And every time you pause, breathe, and return your thoughts to God, you’re bearing fruit that looks a lot like peace.
Your Turn
This week, when you notice yourself spiraling, stop and ask: “Is this reflection or rumination?” Then name it out loud, ground yourself, and redirect toward truth. Write down one scripture that helps you anchor, and keep it somewhere visible on your phone screen, your desk, or even your bathroom mirror. Small steps will quiet the spiral and strengthen your spirit.
© 2025 Amelie Chambord
Soul Path Insights 
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