By Lori Marie
We’ve all been there or know someone who has had a negative spiral of emotions that feels impossible to escape. It’s the kind of experience where a single trigger sets off an automatic response, and before you know it, the emotions take over completely. When someone is in this state, they often feel so consumed by what they’re experiencing that they lose perspective. From the outside, it might seem dramatic, but for the person spiraling, their emotions feel very real and valid—so much so that it can be hard for them to believe otherwise.
Often, when well-meaning people try to help, they say things like, “It’s not as bad as it seems,” or “It could be worse.” But this approach rarely works because, in that moment, the person feels trapped in their thoughts and emotions, unable to step back and see the bigger picture.
Something to realize is once someone becomes stuck in their thoughts they become one with their thoughts. It’s extremely difficult to gain any outside perspective in this stuck place and this is where the secret comes into play. What needs to happen is pause and observe your thoughts. This is called mindfulness.
When we observe our thought patterns we have then become mindful of what is actually going on and have made ourselves aware of what it is we are thinking. Just by observing your thought patterns it begins to weaken automatically. How does this happen? It is because your thought pattern is no longer hidden behind your emotions you brought awareness to it and it can begin to dissolve and the spiraling gradually stops. Your thoughts can not be automatic and intentional at the same time. It is one or the other.
So, what does this look like in practice? Mindfulness starts with awareness. When you notice yourself spiraling, instead of getting caught up in the whirlwind of emotions, pause. Take a moment to observe what’s happening in your mind. What are the words running through your head? What stories are you telling yourself about the situation? This simple act of observation weakens the grip your automatic thoughts have on you. Why? Because once you bring awareness to your thought patterns, they can no longer operate in the background unchecked. Instead, they start to dissolve as you shift into a more intentional state of mind.
Here’s the key: your thoughts can’t be both automatic and intentional at the same time. By choosing to observe, you disrupt the automatic cycle, giving yourself the space to breathe, ground yourself, and choose a new perspective. This doesn’t mean the emotions vanish instantly, but the spiraling slows, and you regain a sense of control.
You can use this mindfulness technique in any situation where you feel triggered or overwhelmed. The next time you catch yourself getting stuck in an emotional reaction, try this:
Pause. Take a deep breath and stop yourself from reacting immediately.
Observe. Notice your thoughts without judgment. What are you thinking? What are you feeling in your body?
Shift. Remind yourself that you have a choice. You don’t have to believe every thought or follow every emotion to its end.
At first, it may feel challenging, especially if you’re used to reacting automatically. But with practice, mindfulness becomes easier and more natural. Over time, you’ll find that pausing to observe your thoughts allows you to respond to life with greater clarity and intention, rather than being swept away by the tide of emotions.
Mindfulness isn’t about ignoring your feelings or pretending everything is fine. It’s about creating enough space between you and your thoughts to choose how you want to respond. It’s a skill that can transform not only how you handle emotional triggers but how you navigate everyday life.
So, the next time you feel yourself spiraling, remember: pause, observe, and shift. You have more power than you realize to step out of the automatic and into a mindful state of being.
About Lori Marie: With over 30 years of experience in astrology, soul guidance, energy healing, and spiritual coaching, Lori Marie has dedicated their life to helping others navigate the complexities of the youniverse. As a compassionate and intuitive soul guide, they have empowered countless individuals on their path to self-realization and higher consciousness. Known for their profound insights and gentle approach, Lori Marie offers a unique blend of ancient wisdom and modern understanding to support those seeking deeper connections and transformative growth. To book a time with Lori Marie go to Divine24.og or email her at whtsursgn@gmail.com
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