How to Stop Spiralling is a compassionate self-help psychology book by Australian psychologist Dr Rebecca Ray about recognising trauma-driven patterns and learning how to break them. The book explains how behaviours we developed in childhood to stay safe can become limiting as adults. These patterns might show up as procrastination, perfectionism, people-pleasing, emotional outbursts, addictive coping, or self-sabotage. Using research, clinical insight and her own lived experience, Dr Ray offers a four-step mental exercise to help readers recognise when they’re triggered, reframe their response, and reset before falling into the same old spiral. It sounds best suited to readers interested in trauma healing, emotional regulation, self-awareness, and breaking unhealthy behaviour patterns in a practical but gentle way.