Transcription
Here's exactly what to do the second you can't get out of your own head. It's called the pause method. It comes from the book Don't believe everything you think. Would highly recommend giving it a read.
First, you're going to pause, take a breath, and become aware of everything you're thinking. Next, you're going to ask yourself, "Is this thinking making me feel the way I want to feel?" And you're going to understand that you have a choice, and you can let it go.
You're going to say out loud, "Thinking is the root cause of suffering?" And you're going to repeat that until it quiets down. And you're going to experience whatever you're feeling. Not going to think about it. You're just going to feel it.
You see, the thought isn't the problem. Believing you can't let it go is. Save this for next time you're in a spiral. You're going to need it.