Emotional Highs & Lows: 6 Tools to Stop Spiraling

Why does your mood shift quickly depending on what's happening around you? One moment, life feels manageable and full of promise. The next: one annoying email, awkward conversation, or unexpected curveball and everything feels overwhelming, too hard, and like you’re just done. If you’ve ever experienced that kind of emotional whiplash, this post is for you. We've got six tools to keep you from spiraling into a burrito of doom!

Big emotional swings are often a sign that your nervous system is struggling to find equilibrium, reacting to every change or challenge like it’s a full-blown crisis.

But here’s the good news: you don’t have to ride those waves. There are real, doable tools that can help you feel grounded, empowered, and back in control. We're talking tapping into your senses, activating the parasympathetic nervous system, and using mindfulness to take advantage of your body-brain connection to stop those thought spirals from dragging you down. 

Let’s dive into 6 brain-friendly, body-approved life hacks.

1. Ground Yourself 

When your mind is racing like a nitro-fueled car from Fast & Furious, it’s time to tap the breaks. Grounding is a technique that draws your focus into the present moment and out of overdrive. You literally shift your brain out of survival mode and into logic. Use your five senses to down shift:

• Look around: what five (5) things do you see?
  
  
• Reach out: what four (4) things can you touch?
  
  
• Listen: what three (3) things do you hear?
  
  
• Inhale: what two (2) things do you smell?
  
  
• Notice: what one (1) thing do you taste?

A psychological fun fact: your brain cannot have intense emotions and logical thoughts at the same time. Thought will always override emotion. This 5-Senses trick asks you to name 15 present-moment facts — and voila! You’ve just given your brain a task that pulls you out of meltdown mode and back into “I’ve got this” territory.

2. breathe like you mean it

I know, I know—everyone says to breathe, but this isn’t an “inhale peace, exhale frustration” mantra. When you're stressed or anxious, your body goes into “fight or flight” mode, activating the sympathetic nervous system. This causes shallow, rapid breathing, a racing heart, and tight muscles. Deep, intentional breathing increases your oxygen intake and signals safety to your brain, which slows your heart rate, relaxes your muscles, and calms your mind.

Breathe in for 4 seconds ⇒ Hold it for 4 seconds ⇒ Exhale for 4 seconds ⇒ Repeat

Keep going until you feel calm and centered. Remember: this is about telling your brain that it can silence the red-alert alarm in your head. Plus, it’s hard to catastrophize when you’re counting.

3. strike a pose

When life is weighing you down, your body reflects it. You slump. You slouch. You lower your gaze. You carry the weight physically. Flip the script.

• Stand up. 
• Pull those shoulders back. 
• Lift your chin.
• Place hands on hips like a superhero about to save the world.

Trust me, this actually works. This isn’t just about looking strong, it’s about feeling strong. Your brain takes cues from your body. Your body sends messages to your brain, and this kind of posture says, “I’ve got this.”

4. contain the noise

Imagine you’re in a room full of people shouting at you at the same time. What would you do? Most likely, you’d say, “Stop! One at a time.” Your thoughts are no different.

When you’re overwhelmed with loud, intrusive thoughts, visualize yourself putting them in a box. Close the lid. Put it high up in a closet. Lock the door. You’re not ignoring them—you’re choosing when to deal with them. That’s called containment, and it gives you control over your mental space.

5. say it like you mean it

When your thoughts become so loud that you are flooded with emotional doom, it's time to override them with another voice. Talk to yourself like you’d talk to a friend. Say it out loud, even if it feels weird:

• “I can do this.”
• “I’ve been through worse.”
• “This feeling won’t last forever.”
• “I can do hard things.”

Hearing your own voice say those words creates a powerful internal shift. It’s called anchoring. In the middle of an emotional storm it's the equivalent to throwing yourself a lifeline. 

6. shift your focus (literally)

Sometimes the best thing you can do is step away from your thoughts. When your mind won’t stop spinning, shift your focus to something simple and concrete:

• Do the dishes
• Fold laundry
• Watch a video
• Read a chapter of a book

You’re not avoiding, you’re resetting. It gives your system a break so you can return with more clarity.

Life is like a rollercoaster. It's unpredictable, full of twists and turns, high and lows. It's exhilarating in one moment and downright terrifying the next. You can feel confident, not because life didn’t surprise you but because you were prepared for it. Keep these life hacks in your back pocket. You don’t need to do all of these at once. Try them in combinations that work for you:

• Grounding + breathing
• Posture + self-talk
• Containment + task shifting

The point isn’t to fix everything in one moment. It’s to remind yourself that you are in charge—not your stress, not your sadness, not your fear. So strap in and enjoy the ride!

Need a little more mindfulness training to build your confidence? Let’s talk. I specialize in working with teens, adults, couples and families at Lifeologie Counseling Allen, Texas and via telehealth. Schedule a session with me today! Call (214) 556-0996 to book an appointment or connect and learn more about my approach.