Divorce and Doom Spiraling: Finding Your Way Out

Identify and learn how to stop doom spiraling during divorce with effective strategies, professional coaching, and mindfulness techniques. Find hope and regain control during this challenging time.
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Key Points:

Doom spiraling involves a cascade of negative thoughts and emotions that can intensify during stressful times like divorce.

Recognizing the signs, such as persistent anxiety, depression, and physical symptoms like panic attacks and insomnia, is the first step towards breaking free from this harmful pattern.

Engage in activities that shift your focus, practice mindfulness techniques like deep breathing and meditation, and seek professional help through divorce or life coaching.

Divorce is one of life’s toughest challenges. The emotional whirlwind, logistical hurdles, and uncertain future can create a perfect storm for what many call “doom spiraling.” If you’re feeling overwhelmed, remember that you’re not alone. There are resources to help you through this tough time. Let’s explore what doom spiraling is, its symptoms, and how you can break free with the right support.

What is a Doom Spiral?

A doom spiral is a negative thought pattern that feeds on itself, leading to a downward emotional and psychological spiral. It often starts with a single negative thought or event, which then triggers a cascade of increasingly negative thoughts and feelings. For those going through a divorce, this can be especially tough as the stress and emotional pain can make these negative patterns more intense.

What Does it Mean When Someone is Spiraling?

When someone is spiraling, they’re experiencing a rapid decline in their emotional or mental state. This can be marked by overwhelming anxiety, panic, or depression. The individual may feel like they are losing control and that their negative emotions are getting stronger by the minute.

What is Doom Symptom?

Doom symptom refers to the physical and emotional signs that come with a doom spiral. These can include:

  • Anxiety: Constant worry or fear about the future.
  • Depression: Feelings of hopelessness, sadness, and a lack of interest in activities once enjoyed.
  • Panic Attacks: Sudden, intense episodes of fear or anxiety with physical symptoms like a racing heart, sweating, and shortness of breath.
  • Insomnia: Difficulty falling or staying asleep due to racing thoughts or anxiety.

How to Stop Doom Spiraling

Stopping a doom spiral takes effort and often support from others. Here are some steps you can take:

  1. Recognize the Pattern: The first step is to become aware that you are spiraling. Acknowledge your negative thoughts and identify the triggers.
  2. Interrupt the Cycle: Distract yourself from the negative thoughts. Engage in activities that require focus and can shift your attention, such as exercising, reading, or talking to a friend.
  3. Seek Professional Help: Consider reaching out to a divorce coach or life coach. Professional guidance can provide you with strategies to manage your thoughts and emotions more effectively.
  4. Practice Mindfulness: Techniques such as meditation, deep breathing exercises, and progressive muscle relaxation can help calm your mind and body.

How to Calm Down When Spiraling

Calming down when you’re in the midst of a spiral can be challenging, but it’s possible with the right techniques:

  1. Deep Breathing: Slow, deep breaths can help activate your body’s relaxation response.
  2. Grounding Exercises: Focus on your senses by identifying things you can see, hear, touch, taste, and smell around you.
  3. Positive Affirmations: Replace negative thoughts with positive statements about yourself and your situation.
  4. Reach Out for Support: Contact a trusted friend, family member, or a professional for support. Sometimes just talking about your feelings can provide relief.

How Do I Know If I’m Spiraling?

Recognizing that you are spiraling can be difficult, especially when you’re in the thick of it. Some signs to watch for include:

  • Persistent Negative Thoughts: An inability to break free from negative thinking patterns.
  • Physical Symptoms: Increased heart rate, sweating, or other signs of anxiety.
  • Emotional Overwhelm: Feeling unable to cope with everyday tasks or responsibilities.
  • Isolation: Withdrawing from social interactions and support systems.

How Do I Stop the Doom Loop?

Stopping the doom loop involves breaking the cycle of negative thoughts and replacing them with healthier patterns. Here are some strategies:

  1. Professional Help: Identify and change negative thought patterns with the assistance of a counselor or coach.
  2. Journaling: Writing down your thoughts can help you process and understand them better.
  3. Set Realistic Goals: Break down tasks into manageable steps to avoid feeling overwhelmed.
  4. Regular Physical Activity: Exercise can boost your mood and reduce stress.

Can I Permanently Remove Negative Thoughts from My Mind?

Completely eliminating negative thoughts is unrealistic, as they are a natural part of the human experience. However, you can learn to manage them more effectively:

  1. Acceptance: Accept that negative thoughts will occur but don’t let them control you.
  2. Mindfulness Practices: Regular mindfulness and meditation can help you observe your thoughts without judgment.
  3. Positive Thinking: Cultivate a habit of positive thinking by focusing on the good aspects of your life and expressing gratitude.

Finding Support When You Need It

Navigating the emotional landscape of divorce can be daunting, but you don’t have to do it alone. At DivorcePlus, we offer round-the-clock 24-hour divorce services to ensure that you have access to the help you need, whenever you need it. Our platform provides a wealth of free expert articles on various aspects of divorce, from legal advice to emotional support, to help you make informed decisions.

Additionally, we offer free 15-minute consultations with our experienced divorce coaches. These sessions can provide you with immediate strategies and support to manage your situation effectively. For more personalized coaching, our expert Victoria Habib is available to guide you through the process with tailored advice and support.


Divorce can be a triggering event that leads to doom spiraling, but understanding the symptoms and having strategies to combat them can make a significant difference. Remember that help is available, and you don’t have to face this journey alone. Utilize the resources offered by DivorcePlus, including our 24-hour services, expert articles, and coaching consultations, to navigate your divorce with confidence and support.

By staying informed and seeking the right support, you can break free from the doom spiral and move forward with a more positive and hopeful outlook. If you’re feeling overwhelmed or in need of immediate assistance, don’t hesitate to reach out to us. We’re here to help you every step of the way.

Victoria Habib is a paralegal, mediator, and Certified Life and Divorce Coach offering personalized coaching programs.  She finds fulfillment in working with clients to make sound decisions and reach their desired goals.

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