Changing the momentum

A spinning object follows the laws of physics. Through the principle of conservation of angular momentum, it tends to keep spinning in the same direction unless acted upon by an outside force.

Sometimes our minds work the same way. Once a spiral begins, it tends to keep going unless something interrupts its momentum.

We’ve all been there, whether at work or at home: being stuck in a mental whirlpool of aggravation, worry, anger, or overwhelm. 

Mental spiraling occurs when one distressing thought triggers another, and then another, causing a cascade of negative emotions. It can begin with a very real stressor but grow into something much bigger. It doesn't usually start with irrational thinking. It starts with an understandable concern that quietly snowballs into assumptions, predictions, and worst-case scenarios. 

When we find ourselves spiraling, the emotional centers of the brain become more active, the logical, planning parts of the brain become less effective, and stress hormones increase.

Not exactly the solution we were hoping for.

How can we apply the laws of physics to a psychological state?

If you find yourself spiraling, try pivoting. 

Notice the spiral and then choose to exert an opposing force.

Here’s the best part: the opposing force doesn’t need to be some major life event or anything external to you. It can be as easy as offering yourself a thought that interrupts the direction of the spiral. Introduce a statement such as one of these.

• Some of this is speculation.

• I’m going to take a break from thinking about this and focus on_____________ (finding a new recipe, finishing my notes, taking a walk, going to bed).

• I can handle whatever happens.

• I don’t want to go down this path anymore.

• Is all of this 100% true? Do I know it for a fact? Could something else also be true?

• Time’s up.

  
  

Will you get pulled back into the spiral? Probably. Your nervous system is trying to protect you by preparing for every possible bad outcome, but that’s ok. Every time you choose to  pivot back out, you grow stronger. The more you build the muscle to pivot, the easier it becomes to do.

I know it sounds too easy, but the truth is, many of us have never be taught that we get to choose thoughts. It’s true that much of our thinking is automatic. Our brains are good with taking a bunch of information and filling in the gaps with possibilities. As nurses, we train and hone this skill to provide excellent assessment and care to our patients. So we are EXTRA good at it. 

But as with all automatic thoughts, we get the final audit. We get to decide which directions to pursue and which to abandon. With patient care, this takes consideration and intention.

Self-care requires the same. 

Even when we are spiraling into a frenzy, we get the final audit of the thoughts racing through our heads. Do we keep the thoughts provided or intentionally create another one? Just as we wouldn’t fight for a wrong diagnosis or treatment, we want to give up fighting to remain in a painful emotional spiral.

I happen to be really good at this, mostly because I am really good at spiraling 🙂

Here’s the intentional thought that allows me to pivot.

“I can handle whatever happens. I can be okay despite this.” 

I truly believe this for myself, so it isn’t a hard force to exert. I know you can handle whatever happens too- after all, you’ve handled everything so far. 

Resilience isn't about never having spiraling thoughts—it's about recognizing them sooner and shortening the distance between being swept away by them and finding your way to solid ground again.

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P.S. If you recognized yourself in this blog, know this: you're not broken, and you don't have to stay stuck in the spiral.

Sometimes all we need is someone who can help us notice what's happening, ask better questions, and remind us that we have more choices than our anxious minds would have us believe.

That's the work I love to do in my 1:1 coaching practice. Together, we'll build the skills to pivot more quickly, quiet the mental noise, and help you reconnect with the version of yourself that feels calm, confident, and in control.

If you're ready to spend less time spiraling and more time thriving—I'd love to walk alongside you.

Email me at Megan@NursingBeyondtheJob.com to schedule a complimentary discovery call.