How to Support Yourself When You’re in a Loop
You know the feeling: you're stuck in your head, circling the same thought over and over. You've already analyzed it from every angle, maybe even talked it out, but the discomfort won’t let go. Whether it’s a fear, a doubt, or a “what if,” the loop has a grip—and it’s exhausting.
This article offers a gentle roadmap for what to do when you're in a loop, drawn from evidence-based tools used in OCD and anxiety treatment.
First, Name What’s Happening
When you're in a loop, the mind will try to convince you that you're solving something. But most of the time, it's just rumination: a mental compulsion that feeds anxiety instead of resolving it.
Try naming it out loud or in your head:
“I’m in a loop right now. This is the part where my brain wants certainty.”
This simple move shifts you from being in the thought to observing the process. That’s already progress.
Then, Reorient Gently to Your Body
Loops live in the mind, but regulation begins in the body. Use this moment to pause and anchor:
Feel your feet on the floor or ground
Notice your breath (no need to change it)
Name 3 things you see, 2 you hear, 1 you feel
These sensory cues invite you back into the here and now, where you have agency, even with discomfort present.
Remember: You Don’t Need to Solve This Right Now
One of the hardest parts of OCD or anxiety loops is the urgency. Your brain insists: This needs to be figured out NOW. But the truth is:
Real insight doesn’t come from compulsion—it comes from space.
You don’t have to argue with the thought. You don’t have to answer it. You can let it be unfinished for now.
Choose a Values-Based Micro-Step
Ask yourself:
If I weren’t in this loop right now, what would I want to be doing?
Then do the smallest next step in that direction:
Step outside
Text a friend
Open a book
Eat something nourishing
Sit with your partner without confessing or analyzing
You’re not avoiding—you’re re-engaging with life. That’s the heart of response prevention.
Offer Yourself Compassion
The loop isn’t your fault. It’s not a sign that you’re broken or failing recovery. It’s your nervous system trying to protect you using old patterns.
Try saying:
“Of course this loop is here. I’m human, and I’m learning a new way.”
Compassion doesn’t mean giving up. It means recognizing the suffering and choosing a wiser path forward.
You're Not Alone in This
This kind of stuckness is so common for people with OCD and anxiety. You’re not weak, and you’re not doing it wrong. You’re learning how to relate to your mind differently—with clarity, compassion, and courage.
I support clients through this every day using ERP, ACT, mindfulness, and body-based interventions. If you're struggling with intrusive thoughts or mental compulsions, therapy can help.
Want Support?
I offer therapy for OCD and anxiety across California via secure telehealth and in person in Santa Monica. Together, we can help you get unstuck and return to what matters.