Stop The Spiral
You're in.
Below, you’ll find your video training, workbook, and the best next step to help you use this in real life.
Step 1
Watch The Training
Start here with the full training video. This will help you understand the pattern, see how it shows up, and begin shifting it in a more practical way.
Step 2
Download the Workbook
Download the workbook below and use it as you go through the training. It will help you slow the pattern down, think more clearly about what keeps happening, and make one small shift this week.
How to Use This This Week
One moment. One shift.
After you watch the video, do not try to catch every thought.Just focus on one moment this week when you notice yourself starting to spiral.
Your goal is simple:
- 1. Notice the thought loop
- 2. Name the feeling underneath it
- 3. Interrupt the spiral
- 4. Make one small shift
Use the worksheet in this workbook to help you slow the pattern down and work through it in real life.
See It in Action
Real-life Examples
Real-Life Example 1
Situation
I sent a message and did not hear back.
Pattern
“They must be upset with me.”
“I probably said something wrong.”
“I always do this.”
Primary feeling underneath: Anxiety, then shame.
How to work through it
1. Catch the spiral: “I am telling myself a story, not dealing with facts yet.”
2. Name the feeling: “I feel anxious and embarrassed.”
3. Reality-check the thought: “I do not actually know why they have not replied.”
4. Make one small shift: wait, follow up later, or move on to the next task instead of replaying it over and over.
Real-Life Example 2
Situation
I made a small mistake at work and cannot stop replaying it.
Pattern
“I blew it.”
“Now they are going to think I cannot handle this.”
“I always mess things up.”
Primary feeling underneath: Embarrassment and fear.
How to work through it
1. Catch the spiral before it turns into self-beat-up.
2. Name the feeling: “I feel embarrassed and worried.”
3. Ask what is actually true: “What happened, what needs to be fixed, and what am I adding in my head?”
4. Make one small shift: correct the mistake, own what is mine, and decide what I will do differently next time.
FAQ
What if I do not catch the spiral until after it has already happened?
That still counts. Catching it afterward helps you build awareness, and that makes it easier to catch sooner next time.
What if the thought feels true?
Pause and separate the thought from the facts. Ask yourself, “What do I actually know right now?”
What if I feel more than one emotion?
Start with the strongest one. Often anger or frustration is covering hurt, fear, shame, or disappointment.
Your Next Step
Ready to go deeper?
Once you’ve gone through the training and workbook, the best next step is to apply it to your own situation with support.
Book a 30-minute coaching call to work through your situation and get help applying what you just learned.
Keep this page bookmarked so you can come back to the training and workbook anytime.
