Let’s Talk About Spiraling

Fall is a time of change, and whether it’s good, messy, overdue, or unexpected, it often brings a sprinkle of uncertainty for every business owner. I’m no different.

As I step fully into my role as a creative business strategist and release the last of my VA clients, I’ve been reflecting on the one thing that keeps coming up in conversation lately with clients, colleagues, and even in my own quiet moments: spiraling.

And no, I don’t mean the pretty kind you find in a Pinterest mandala or one of Patricia Sereno’s colouring books (which, by the way, I cannot get enough of). I’m talking about the messy, emotional, what-even-is-happening kind of spiral. The one that sneaks up and knocks the wind out of your sails before you even realize it’s there.

So, fun fact: when I spiral, I’m all up in my head. My worst fears get loud. Like, shouty-loud. Suddenly I’m catastrophizing, I can’t focus, and everything feels overwhelming. I don’t want to show up online. I don’t want to answer messages. I want to curl up in a ball, cancel the day, and just… hide.

My go-to escape? Either bingeing Love is Blind (yes, I admit it) or disappearing into a good book. Ideally something with a dragon, a love triangle, or both. That’s my little cocoon of avoidance.

Ironically, those are also my go-to’s for joy and relaxation when I’m not spiraling. So there’s a bit of a wink to the universe in that overlap. Spiraling me and peaceful me both love an escape. It’s just the intention behind it that changes.

Not all spirals look the same.

Some are loud. Some are silent. Some look like perfectly colour-coded planners and suddenly rearranged fridge shelves. Others look like complete emotional shutdown.

Here are a few triggers that I see come up over and over again. In my own business and with the women I work with:

• A launch that flops (or just doesn’t hit like you’d hoped)

• Getting ghosted by a client or collaborator

• Seeing someone “pass you” in your industry

• Receiving unclear or negative feedback

• Feeling like you’re always behind

• Losing sight of why you’re doing what you’re doing

• Burnout creeping in because your foot’s been on the gas for way too long

And sometimes, it’s sneakier than that. A single reel. A scroll through someone’s perfectly curated feed. A slow sales week. A conversation that hits a nerve. And suddenly your brain is serving up, “What if I never figure this out?” or “Maybe I should just go back to corporate.”

Let me say this clearly. You are not broken. You’re just human. So stop clutching your pearls, and keep reading.

When I catch myself spiraling, I try not to bulldoze through it or pretend it’s not happening. I try to pause and reframe.

I stop and ask myself: “Is this real, or is this fear talking?”

Then I choose one of three things:

• I check my calendar or to-do list and pick one small thing I can knock out.

• I message a trusted biz bestie and say, “Tell me I’m not a total disaster.”

• I walk away. Literally. I step outside, stretch, move my body, breathe.

That small act doesn’t fix everything. But it interrupts the spiral just long enough to create space. And that space? That’s where clarity lives.

Let’s stop treating spiraling like a weakness or a personal failure. Instead, try looking at it for what it really is: a signal. A sign your body or brain needs attention. That something’s out of alignment. That you might need rest. Or space. Or support.

If it happens once in a while? That’s normal. Let it pass. Regroup. Carry on. But if you find yourself spiraling often, like weekly or even more, that’s something more. That might be anxiety, and it’s worth checking in with your doctor or practitioner. Spiraling every so often is part of the human experience. Spiraling constantly? That deserves real care and support.

You matter. And your peace matters, too.

So if you’re in the spiral right now…Take a breath and put your hand on your heart. Whisper: “I’m okay. This is just a moment.”

Then ask yourself:

• What’s actually true right now?

• What’s the next kind thing I can do for myself?

• Who can I talk to if I need perspective?

And if it feels like too much, reach out. Message someone you trust. (And yes, that includes me. My inbox is always open for a fellow spiraler who just needs a sticky note of support.)

You’ve got this. Not because you're perfect, but because you're learning how to show up for yourself even when it’s hard. And that, my friend, is where the real strength lives.