How to Stop Spiralling Thought Loops

When Your Mind Won’t Switch Off: How to Break the Cycle of Overthinking

Have you ever found yourself stuck in a mental loop, replaying the same thoughts over and over—long after the moment has passed? Whether you’re lying awake at 2 a.m., prepping for a ride, or reliving a conversation days later, you’re not alone.

This mental looping is more than just overthinking—it’s called perseverative cognition. And while it might sound complex, it’s something nearly all of us experience.

What Is Perseverative Cognition?

Perseverative cognition is a psychological term for the repetitive and persistent thoughts that often revolve around stressors—real or imagined. Unlike problem-solving or reflection, these thoughts don’t bring resolution. Instead, they tend to intensify stress and keep your mind in overdrive.

According to research by Brosschot, Gerin, and Thayer (2006), perseverative cognition keeps the body in a prolonged stress response, even when the original stressor is no longer present. That means your heart rate may rise, muscles may tense, and your focus may scatter—all while you’re technically safe and still.

Why Your Mind Spirals—Even When Nothing’s “Wrong”

One of the trickiest parts of these thought loops is that they don’t require a real event to continue. Your mind might replay a conversation, anticipate something that hasn’t happened, or worry about a ride that’s days away.

And because the body responds to imagined stress much like it does to real stress, these thoughts can lead to:

• Mental fatigue
• Sleep disruption
• Muscle tension
• Anxiety or irritability
• Reduced performance or focus (especially in high-pressure situations like riding)

It’s not just frustrating—it’s exhausting.

How to Stop Overthinking: NLP Tools That Work

The good news? You can retrain your brain. NLP (Neuro-Linguistic Programming) offers several powerful tools to help interrupt these loops and regain control of your thoughts.

Here are three simple but effective strategies:

1. The Sensory Shift Technique

Also known as the Betty Erickson technique, this grounding tool brings your awareness back to the present moment.

Try this:

• Name 5 things you can see
• 5 things you can hear
• 5 things you can feel (including body sensations or emotional states)

Then repeat with 4, then 3, 2, and finally 1. This sensory sequence helps interrupt the loop and signals to your mind that you’re safe now.

2. Future Pacing

Imagine a calm, resilient version of yourself—10 minutes, 10 days, or 10 years from now. Visualise what that version of you is doing, thinking, and feeling. Step into that mindset like putting on a comfortable coat.

This process helps rewire your brain to think from a place of calm rather than stress and prepares you for better responses when those thought loops try to take over again.

3. Create a “Worry Window

Sometimes, your brain just needs permission to worry. Set a specific 10-minute slot in your day—your “worry window”—where you’re allowed to overthink. You can write things down during this time and then let them go.

If your mind starts looping at another time, remind yourself: “We’ll handle this during the worry window.” This helps set a boundary between you and your thoughts. Time Line work can help to do this more easily – but some people can simply tell their mind, rather like programming in a wake-up time.

Thoughts Aren’t Facts

Here’s a gentle reminder: just because a thought feels real doesn’t mean it is. Your brain may be responding as if there’s a real danger, but in most cases, you’re safe. You’re just caught in a well-practised loop.

But that loop isn’t permanent. With awareness and the right tools, you can interrupt it and create new, healthier mental habits.

Final Thoughts

Perseverative cognition affects nearly everyone at some point. But it doesn’t have to hijack your day—or your riding. Use grounding tools like sensory shifts, NLP-based visualisation, or even a simple worry window to bring yourself back to the present and calm the mental storm.

Remember: your mind doesn’t need to be perfect. It just needs direction.

References:

• Brosschot, J.F., Gerin, W., & Thayer, J.F. (2006). The perseverative cognition hypothesis: A review of worry, prolonged stress-related physiological activation, and health. Journal of Psychosomatic Research, 60(2), 113–124.