 Stop the Spiral
For the moments when your mind won't stop spinning, you're snapping at people you love, and you can't figure out how to just calm down — without meditation apps, journaling, or trying to think your way through it.
Everything is yours the moment you join.Â
When a spiral starts, logic usually disappears.
Something triggers you. Your mind and body go into overdrive. You say or do things you don't feel good about later. Then you beat yourself up for "knowing better" but not doing better...
You know the feeling:
- Something triggers you
- Your mind and body go into overdrive
- You say or do things you don’t feel good about later
- Then you beat yourself up for “knowing better” but not doing better
You’ve read the books, listened to podcasts, maybe even done therapy or coaching.
But in the exact moment you need a tool, it’s hard to reach for it.
The Pattern Interrupt Protocol gives you one clear, repeatable process for those moments.
The Pattern Interrupt Protocol is for you if:
- You get stuck in loops of overthinking, anxiety, or shame
- You replay conversations and wish you’d responded differently
- You want something you can actually use in the middle of life, not just “when it’s quiet”
- You’re ready to stop letting spirals run your day
What you’ll walk away with
By the end of the lessons, you’ll:
- Recognize your personal “early warning signs” of a spiral
- Have a simple, repeatable 15‑minute process to return to yourself
- Feel more grounded and less at the mercy of your emotions
- Know that even when you spiral, you’re not stuck there
 What you get inside Stop the Spiral:
You’re not just getting ideas, you’re getting a repeatable toolkit:
-
Know exactly what's happening when a spiral starts — 12 bite-sized lessons that walk you through how to recognize your personal warning signs before the spiral takes over
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 Learn the Protocol in a way that actually sticks — video lessons so you understand not just what to do, but how to do it when you're activated and your brain wants to check out
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Something to reach for in the moment — a guided audio practice you can use in real time, so you're not trying to remember steps when you're already in it
Everything is designed to be simple, practical, and something you can actually use in the middle of real life to stop the spiral.
Want to go deeper after this?
Stop the Spiral gives you the process.
If you want help installing it as your new default response, you’ll also have the option to join Pattern Deep Dive, a 7‑day experience to practice and embed this work.
