We’ve all been there. You’re at your desk, a deadline’s breathing down your neck, emails are stacking up, and a meeting just threw a wrench into everything. Suddenly, your thoughts are racing, your heart is pounding, and it feels impossible to focus. That feeling? Spiraling. It’s overwhelming, but the good news is you can pull yourself out of it with purposeful steps.

1. Notice the Signs and Name What's Happening

The first, most crucial step is recognition. Before you can stop spiraling, you need to know it’s happening. Typical signs include:

  • Rapid, shallow breathing
  • Tight chest or racing heart
  • Feeling frozen or unable to act
  • Negative self-talk (“I can’t handle this” or “I’m falling apart”)

When you spot these red flags, pause. Tell yourself aloud or in your head, “I’m spiraling.” Identifying the situation puts distance between you and the emotion and reminds you that you have the power to regain control.

2. Ground Yourself Fast

Grounding techniques are a game-changer for stopping runaway thoughts. They bring your focus back to the present and calm physical stress responses. Try one of these:

  • Feel Your Feet: Plant both feet on the floor. Concentrate on how they feel—press down firmly and notice the sensation.
  • Engage Your Senses with the 5-4-3-2-1 method. Find 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
  • Slow Your Breathing with box breathing. Breathe in for 4 counts, hold for 4, exhale for 4, and hold for 4 again. Repeat until your body starts to relax.

These techniques give your mind a break from the chaos. They also immediately lower the physiological stress response, helping you feel more grounded.

3. Prioritize Using "Now, Next, Later"

When your to-do list feels like quicksand, you need a clear way to prioritize. Write everything swirling in your mind on a piece of paper (or a notes app). Don’t organize it yet—just get it out. Then, use the "Now, Next, Later" method:

  • Now: What must happen at this moment? Is there an urgent email or action that can’t wait?
  • Next: What can wait until after the immediate crisis has passed? Mark these tasks for later in the day.
  • Later: What’s important but not time-sensitive? Schedule these for a calmer time later in the week.

By physically writing out and sorting tasks, you take control instead of letting them control you. It’s a small but grounding act that helps stop the panic loop.

4. Take a Strategic Break

Ironically, stepping away from your desk can be the fastest path back to productivity. A short, purposeful break resets your brain and calms your body. Choose an activity that shifts your focus and helps release tension:

  • Go for a quick walk. Five minutes outside (even in a parking lot!) provides fresh air and helps you untangle your thoughts.
  • Stretch it out. Roll your shoulders, stretch your neck, or try a cat-cow stretch at your desk. Movement relieves physical stress.
  • Breathe outside the office. If the pressure inside feels stifling, find a quiet spot—even the bathroom works—to collect yourself.

These quick resets help you re-enter work mode with more clarity and calm.

5. Use Technology to Help, Not Overwhelm

Notifications, emails, and Slack pings are common stress triggers. When you’re spiraling, take control of the noise.

  • Turn Off Alerts. Pause non-urgent email or messaging notifications. Most tools (Outlook, Slack) have “focus mode” features—use them.
  • Set a Five-Minute Timer. Use this time to focus deeply on one small task. Completing something—even tiny—can break the paralysis.
  • Use Lists, Not Memory. Offload everything onto a task app like Todoist or even a sticky note. Avoid relying on your overloaded mind to juggle everything.

Instead of letting technology drown you, use it to organize and simplify stressors.

6. Reframe and Reset Expectations

When spiraling, self-criticism can amplify everything. Thoughts like “Why can’t I handle this better?” or “I’m definitely failing” push you deeper into stress. Shift into reframing mode:

  • Replace “I have too much to do” with “I can only do one thing at a time.”
  • Counter “I’m failing” by listing three things you’ve succeeded at recently—whether a work win or even just showing up despite stress.
  • Tell yourself, “This is tough, but I can handle tough things.”

Reframing isn’t about lying to yourself. It’s about redirecting your focus to what’s actionable and positive without dismissing the challenge.

7. Ask for Help Early

Don’t wait until you’re underwater to reach out for support. Proactively ask your team for clarity or assistance. For example:

  • Talk to colleagues. Share what’s overwhelming and ask, “Can we prioritize this together?” You’d be surprised how many are willing to step in.
  • Communicate with your manager. Say, “I’m balancing several high-priority tasks. Can we check that these align with team priorities?” This shifts the burden from you to collaborative problem-solving.
  • Use EAP Resources. Many workplaces now offer employee assistance programs (EAPs) with mental health resources. If spiraling becomes frequent, tap into these for tips or counseling.

Remember, asking for help isn’t a weakness—it’s a smart strategy to prevent burnout.

8. Prepare for Next Time

While spiraling moments might feel inevitable, small habits can protect you from their worst impact. Build resilience with these proactive strategies:

  • End Your Day Clean. Spend five minutes at the end of each day organizing tomorrow’s tasks. A clear plan starts your next workday calmly.
  • Log Off on Time. Set boundaries on your work hours to avoid exhaustion creeping into the next day.
  • Celebrate Progress. Write down three things you’re proud of at the end of every week. Reflecting on wins boosts momentum and combats perfectionism.

These habits take effort to build but pay dividends when stress rears its head.

It’s easy to feel helpless when work stresses start to spiral out of control. But with the right mindset and tools, you can catch yourself, calm your racing thoughts, and regain focus.