The psychological term for spiraling is rumination, and it consists of repetitively thinking about negative emotions, past events, or distressing situations. A ruminating person may dwell on past mistakes, feelings, or perceived failures, which then make them feel even worse. Rumination without self-regulation leads to increased anxiety and/or depression (Cooney et al 2010).
Sharing with someone else offers perspective and helps reveal the unrealistic nature of ruminative thoughts. When you communicate your concerns to a friend or a family member, it can provide a fresh outlook, making it easier to challenge those negative thoughts that tend to spiral out of control.
Journaling and paying attention to physical sensations can help you recognize early signs of spiraling. By documenting your feelings and physical state, you can identify themes in your thoughts and begin to address your ruminative patterns before they escalate.
No matter the scenario of uncertainty, it often brings along negative thoughts. When seeking adventures or new opportunities, we can inadvertently create the worst possible future scenarios in our minds, leading to tension and anxiety.
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