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From Spiral to Signal

I used to think I was just dramatic. Like, Olympic-level overanalyzer with a side hustle in imagining worst-case scenarios.

I’d pick up on a tone shift and spiral. Replay a conversation like it was evidence. Walk into a room and immediately sense something was off, then spend hours wondering what I did wrong.

It felt like anxiety. And sometimes it was. But more often, it was something else.

Pattern recognition.

Years of unpredictability will teach you to track micro-signals. The slight hesitation. The weird pause. The smile that doesn’t reach someone’s eyes. You notice things because your nervous system learned that noticing helped you stay one step ahead.

Once I started seeing it that way, things changed. I wasn’t broken. I was trained. I didn’t need to shut down that voice. I just needed to make sure it wasn’t using outdated software.

Here’s what’s helped:

1. Write before reacting. When something feels off, I jot it down. That space between noticing and responding is where most of my peace lives now.

2. The three-check rule. One weird moment? Could be nothing. Three? That’s a pattern. This helps me avoid going full detective over a one-time glitch.

3. Ask for a reality check. I’ve got a few people who know my brain well. They can usually tell when I’m spotting something real or just reading into a delay because I haven’t had enough protein today.

4. Notice what’s good. I’ve started clocking safety cues too. The times I feel calm. The people who feel steady. It gives my brain new data, not just more alarms.

5. Take a pause. Not everything needs a response right away. A little time lets me tell the difference between discomfort and danger.

I still notice almost everything. That hasn’t changed. But now I don’t assume every feeling is a red flag. Sometimes it’s a signal. And sometimes, it’s just my brain doing its job a little too well.

I’d rather be tuned in than tuned out. I just don’t need to turn it up all the way, all the time.

Thanks for spending a few minutes with me. I’m glad you’re here.

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