Couldn’t sleep again last night?

Did your brain switch on just as you were trying to wind down at night? The endless loop of overthinking, worst-case scenarios, and unresolved emotions can spiral into a full-blown midnight anxiety attack, leaving you running on autopilot the next day. You might function, yes—but it’s a far cry from thriving.

Nighttime anxiety is real and often invisible. You feel fine the entire day until it is night time and can’t seem to escape your thoughts? When your brain comes up with scenarios, or thoughts that aren’t even occurring in the present, your body experiences it just like it is happening right now; it doesn’t know the difference. This kind of spiraling isn’t just emotionally taxing—it can also affect your energy levels, concentration, and daily productivity. Tasks take longer, emotions feel heavier, and by the end of the day, you’re not just tired—you’re defeated.

However, it is much more complex than just “switch off your phone and try shutting your eyes,” as a therapist and fellow human who also gets trapped under these thoughts, I get that. It is not that you want to be in this spiral of thoughts but simply can’t seem to switch it off.

Let’s take a closer look at why your mind spins like this at night and how to gently ground yourself again. Where to start?

Identifying the trigger is a good place to start unpacking what you are experiencing.

Ask yourself:

How frequently does this happen? (e.g., every night before a big day?)

When did it first start? (e.g., a time of high pressure or personal loss?

Is there a recurring theme? (e.g., fear of failure, loneliness?)

How do you feel during the spiral? (e.g., anxious, helpless, afraid?)

Recognizing your anxiety triggers—whether emotional or environmental—is the first step to managing them. If your thoughts always circle back to a particular theme (like abandonment or not being good enough), that’s useful information to unpack—especially in therapy.

Possible reasons to explain it –

Apprehension of sleep

Anxiety About Not Sleeping: The Sleep Spiral

One of the most frustrating loops is worrying about not being able to fall asleep, which ironically keeps you awake longer. The more you check the time, the more your body stays on high alert.

Here’s the truth: it’s normal to take up to 30 minutes to fall asleep. What makes it harder is the anxiety around sleep itself. It would however help if you don’t continuously stay vigilant of the time- which could aggravate the anxiety and make it difficult to further get out of the spiral of thoughts. Your body interprets this stress as a sign of danger, making it even harder to relax.

Try improving your sleep hygiene:

• Reduce caffeine, especially later in the day.
• Avoid screens and stimulating content at least 30 minutes before bed.
• Let your body unwind with a consistent nighttime routine.
• Create a sleep environment that feels safe and calming.

• Unless your body feels relaxed, it can be difficult to fall asleep and we can remain on edge – easily catching on to the apprehension of not falling asleep.

If it is feeling difficult to fall asleep, one can start getting anxious trying to comprehend why sleep isn’t coming, and can make you feel anxious too.

Suppressing feelings can lead to a build-up at night.

In our fast-paced lives, it’s easy to stay distracted—scrolling, working, socializing—all of which help us avoid uncomfortable emotions. However, out of sight isn’t out of mind and come night, when distractions fade, those suppressed feelings surface.

This isn’t a flaw in your system; it’s your mind’s way of asking you to slow down and listen.

Try building a habit of daily emotional check-ins. Ask yourself:

• What feelings have I pushed aside today?
• Where in my body am I holding tension?
• What might I be avoiding?

A simple metaphor I use in therapy is treating your inner world like a fridge—every now and then, take stock of what’s inside. Notice sadness, the resentment, acknowledge the exhaustion. Emotional processing in small, intentional ways can reduce the nighttime build-up and calm the storm before it starts. Being present to them can be open space to process them without leading to build up.

Present stressors

Sometimes, the spiral is not so mysterious. It’s your mind responding to real, present-day stressors—a toxic work environment, a pending decision, a big life transition. A string of apprehensions or worries attached to it which could be keeping your brain busy trying to cope with it.

Even if you’re trying to push through it during the day, the brain continues to process these unresolved stressors at night. This can lead to overthinking, panic, and even physical symptoms like restlessness or a racing heart.

If a situation is weighing you down, reach out for help be it with a loved one or address the situation at hand with a professional to help you build coping strategies. To know you aren’t alone in going through a situation can make all the difference even if it feels like nothing about it can change.

How You Respond to Thoughts Makes All the Difference

Many of us assume that thoughts can be controlled, or that they define us but neither of them is true. We don’t control which thoughts come to us and which thoughts don’t and hence they don’t define us but how we respond to those thoughts can be controlled.

If you or someone you know experiences intrusive thoughts of very disturbing events, we need to remember that these thoughts do not reflect our values, desires, or intentions. Just like clouds in the sky, thoughts come and go. They are not facts, and they don’t need to dictate your reality.

This is where cognitive distancing comes in. Learning to create space between yourself and your thoughts can help you stop identifying with them. You can acknowledge a thought without getting pulled into it. It’s a practice of saying, “This is just a thought. I don’t have to act on it.” Creating a distance between a thought and your self is hence, essential.

Being Anchored in the Present

When the spiral takes control, we get lost inside our minds in such a way that we lose connection with the outside world. But when we are connected with our surroundings, our bodies feel safe. It helps in staying anchored and grounded. Think of it, how many of your spirals have taken place in gardens or beautiful outdoors when you are connected with the environment?

You can ground yourself by simply letting all your senses take in everything around them – the sights, smells, sounds, taste and touch. It can also be through an activity, say cooking something, making art or even a stretch or movement. This leads you to be more present, anchoring you through the spiralling thoughts.

Underlying Conditions

If these anxiety spirals are chronic, intense, and impairing your daily functioning, they may be part of a larger mental health condition such as:

• Generalized Anxiety Disorder
• Panic Disorder
• Obsessive Compulsive Disorder (OCD)
• Depression or Bipolar Disorder
• ADHD

These conditions can be effectively managed with the right care. You deserve support, not shame. Getting a proper diagnosis and building a plan with a professional can feel like turning the lights on in a dark room—relief is possible.

Nighttime anxiety in the form of a thought spiral doesn’t mean something is wrong with you—it’s often your mind’s way of asking for attention, care, and support. And while the spiral can feel endless in the moment, it doesn’t have to stay that way.

Sometimes, having a space to gently unpack what’s going on underneath the surface can bring clarity and ease. If this feels like something you’ve been carrying alone for a while, it might be worth exploring it with a therapist—someone who can walk with you through the overwhelm and help you make sense of what’s coming up. Whether it’s anxiety, racing thoughts, or feeling emotionally drained, know that support is available—and things can shift, slowly but surely.

Ready to quiet the spiral and find your way back to yourself?
Reach out to book a session with The Safe Room—we’re here to help you feel safe, supported, and seen.