The Spiraling Thought Trap: How CBT Can Help Break the Cycle of Anxiety

t starts with one small thought: Did I say something embarrassing in that meeting today? Before you know it, you're replaying the entire conversation, analyzing every word and facial expression. Your heart races. Your chest tightens. The thought grows into a story: What if they think I'm incompetent? What if this ruins my chances of a promotion? What if everyone's talking about me right now?

By the time you realize what's happening, hours have passed, and you're trapped in what therapists call a thought spiral.

Sound familiar? If so, you're not alone. Anxiety often manifests as these endless loops of "what if" thinking that feel impossible to escape. But here's the good news: Cognitive Behavioral Therapy (CBT) offers practical, evidence-based tools to stop the spiral before it takes control of your day—or your life.