Stop Spiraling. Respond instead of React.
The Spiral Interrupter Method™ helps you break free from overthinking, relationship anxiety, people-pleasing, emotional reactivity, and nervous system overwhelm—so you can respond from clarity instead of urgency.
The Spiral Interrupter Method™
Hi, I’m Dr. Ibbie, a recovering “spiraler”.
I created the Spiral Interrupter Method after realizing that most anxiety isn't caused by a lack of insight. It’s caused by not knowing how to work with your mind when it starts spiraling.
For years, I tried to think my way out of uncertainty. Then I began noticing the same pattern in client after client: overthinking, reassurance-seeking, people-pleasing, shutdown, emotional spirals, and relationship anxiety.
The Spiral Interrupter Method teaches you how to recognize activation, interrupt the cycle, and choose your next step from clarity rather than urgency.
The Spiral Interrupter 5- Step Process
Pause
Identify
Separate
Name
Choose
Spiraling Looks Like
Trigger
↓
Activation
↓
Story
↓
Urgency
↓
Reaction
↓
Repeat
Most people think spiraling is an overthinking problem.
It's actually a nervous system problem.
The goal isn't to stop having thoughts. The goal is to stop treating every activated thought like an emergency.
THE TOOLKIT
The Spiral Interrupter Toolkit™
A complete nervous system-based system for interrupting overthinking, emotional spirals, and relationship anxiety in real time.
This is not just information about why you spiral.
It’s a practical toolkit that shows you exactly what to do in the moment you feel activated—when everything feels urgent, overwhelming, or unclear.
Inside, you’ll find structured guides, worksheets, flow charts, and real-life tools to help you pause, regulate, and respond instead of react.
Includes:
• Core Spiral Interrupter Method™ framework
• Step-by-step worksheets for real-life spirals
• Visual flow chart for decision-making in activation
• Situation-based toolkits (texting, breakup, conflict, shutdown)
• Regulation-before-response tools
• Emergency “Do Not Spiral Act” guide
Designed for the exact moments when thinking clearly feels impossible.