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Let’s talk about those moments when your mind won’t let go. When a single thought or situation takes over and loops all day.

I know that feeling well. As someone who’s navigated OCD and spiraling thought patterns, I understand how exhausting it can be to feel like your own brain is holding you hostage.

This email is for those moments. When you're buzzing with too much energy, or stuck in mental noise you can’t turn down, here are 5 simple questions to ground yourself.

1. Am I stepping into the “observer” or “thinker” role?

You are not your thoughts. You are not your pain.

As strong as the emotions may feel, all they are is a pattern of energy that arises in your body.

When you step into a thinker role, you identify your thoughts. You take them as truth. You are disconnected from the present moment.

When you step into the role of the observer, you notice. You coat each thought and emotion that arises with your awareness. You allow yourself to return to the present moment, no matter how many times it takes.

The present moment is wide open for you.

You’ll notice that the thoughts get quieter once you return to it.

2. What emotion lies underneath my thoughts?

Thoughts can serve as language cues for emotions of guilt, fear, shame, etc. that are buried in our shadow self.

We all have a shadow that carries emotions. One way or another, they will arise.

Try to notice what emotion follows your thoughts.

Here’s an example:

I remember thinking I was unworthy of stable friendships.

My mind would loop over needing to be alone and other avoidance tendencies that tried to prevent me from getting hurt.

But the core emotion that made those thoughts feel so real was shame.

Sit with the emotion. Nurture it. Ask it what it needs.

3. Have I had too many stimulants today…?

Be honest… how many cups of coffee did you have today? 😅 This one really matters.

Stimulants like caffeine, sugar, and even scrolling on your phone can spike cortisol and adrenaline. This activates your fight-or-flight mode. Your brain can be scanning for danger, even if there isn’t any.

Personally, I’ve noticed my OCD loops get way louder when I’ve had coffee. It’s much easier for me to loop, and suddenly everything feels urgent and out of proportion.

You don’t have to cut out caffeine or sugar entirely. But building awareness around how your body responds is everything. For me, switching from coffee to matcha was a game changer—still energizing, but so much gentler on my nervous system.

4. Is there energy stuck in my body that needs to move?

Sometimes when your mind is racing, it’s not a thought problem—it’s an energy problem.

An overthinking mind is a sign that you need more movement.

Shake. Hum. Run. Stretch.

Movement brings you back into your body and out of your spiral.

I swear by breathwork (Wim Hof style is a favorite) and EFT tapping to help regulate my nervous system and bring me back to the present when I’m spiraling.

Other times, I’ll just blast music in my room and shake my whole body to release any excess energy. It turns off the thinking mind and allows me to feel pure sensation, and sensation = the present moment.

5. Do I need to reconnect to my roots?

Sometimes your spiraling isn’t a sign that something’s wrong.

It’s a signal that you’ve drifted too far from what’s natural.

Nature. Bare feet in the grass. Spine leaning against a tree. Breath synced with wind.

Your mind wasn’t designed to be indoors, overstimulated, and scrolling all day. That disconnection can lead to thoughts and anxieties that don’t even belong to you.

Touch the Earth. Let it remind your body of where it comes from. Let it quiet the noise.

P.S.

If you want deeper support, I created a workbook to help you during this process.

I’m also building an in-depth online program.

It’ll have deep-dive videos & resources of all the details that have shifted everything for me and many others.

To the 14-Day Energy Shifters and interested members, I’d love to gift you lifetime access at a discount and invite your input on what you’d love to see included in the program.

Since this is my first time building something like this, I want it to feel deeply valuable and aligned with what you and others on this journey would need.

Hit Reply and share your thoughts 💌

With so much love and light,

Emma