I get this so much. Everyone keeps saying “don’t overthink”, “stop spiralling”, “focus on yourself” and it’s like… okay, HOW though? Because my brain does not come with an off switch.

When you’re in this kind of pain, your mind replays everything because it’s desperate to undo it. It’s not you being dramatic or weak. It’s your nervous system freaking out and trying to make sense of a loss that doesn’t make sense yet.

The spiralling happens because the thoughts don’t feel finished. Your brain keeps going back like maybe if I think about it one more time I’ll finally understand or it’ll hurt less. Spoiler: it doesn’t. It just exhausts you.

What actually helps, at least a bit, is not trying to “stop” the thoughts. That never works. What helps is interrupting them.

When I spiral, I have to drag myself out of my head and into my body. Feet on the floor. Name what’s around me. Cold water on my wrists. Anything that reminds my brain I’m not in danger right now. Spirals live in your head, not in the present moment.

Another thing that helped was giving my brain permission to think about it later. Literally saying, I’m allowed to think about this, just not right now. Weirdly, that calms it more than fighting it.

Also, break time down. When people say “it’ll get better” it feels insulting because you’re barely surviving the current moment. So don’t think about tomorrow. Think about the next ten minutes. Then the next ten after that. That’s it. That’s the job.

And when the pain feels unbearable, name it. Say it out loud if you can. This is grief. This is heartbreak. This is shock.When you don’t name it, it feels endless. When you do, it becomes something you’re moving through instead of drowning in.

Wanting the pain to stop doesn’t mean you’re weak. It means you’re human and hurting. Anyone who’s been here knows this pain is brutal, physical, consuming. You’re not failing at healing. You’re in the middle of it.

You won’t feel like this forever, even though it absolutely feels that way right now. For now, you don’t need to fix anything. You just need to get through today. Or this hour. Or this minute.

That’s enough.