Stop the spiral. Calm the panic. Get your mind back.
A repeatable, step-by-step system for exactly what to do when a trigger hits — so you can stop losing hours (or entire days) to spiraling, checking, and intrusive thoughts.
Is this you?
You're lying awake at night and your mind won't stop racing.
He takes his phone to the bathroom and your heart starts pounding.
You're trying to be intimate with your husband and the intrusive thoughts won't stop.
You wake up already spiraling and you don't even know why.
You see a woman at the gym or while you're scrolling and suddenly you feel sick to your stomach.
Everything feels like a red flag. You feel paranoid even when nothing is happening. And you're exhausted from being on edge all the time.
If you read through that list and thought "yes, all of it" — you're not crazy.
Your brain and your body are reacting to betrayal — and they've been stuck in that reaction for a long time.
You just haven't had the right plan yet.
Why nothing else has worked
If you've tried books, podcasts, therapy — and you're still spiraling — here's what I think is missing.
Books explain what's happening. Podcasts give you information. Therapy helps you process what you've been through. And all of it has value.
But none of it tells you what to do in the actual moment.
You're trying to be intimate with your husband and the images come crashing in — things you've seen, things your brain made up to fill in the details. Your chest gets tight. Your eyes start burning. You can see them like you're there and you can't stop.
You're on the couch watching a show together and a beautiful woman comes on screen. Your stomach drops. You're suddenly hyper-aware of his face, wondering what he's thinking, trying to act normal while your whole body goes into a spiral.
It's 11pm and he fell asleep twenty minute
s ago. You're staring at the ceiling and your brain is going: Was he on his phone while I was putting the kids to bed? Why did he close that tab so fast? What if he's been lying this whole time and I'm just too stupid to see it? Your chest is so tight you can barely breathe.
In those moments, your brain is offline. You can't remember what the podcast said. You can't think your way out. You can't "just breathe." You can't "just calm down."
You need a plan. Something simple enough to follow when you're in full panic. Something that works with your mind and your body — because the spiral is happening in both places at once.
Something you use to become calm, not something you need to be calm to use.
That's exactly what Stop the Spiral gives you.
Why I Created Stop the Spiral
I remember when I was going through this. I would spend so much of the day Googling recovery plans for my husband. I would spend so much of the day either checking his devices or trying to force myself not to check his devices. I felt like I was trapped in my house because I never wanted to leave him alone.
Everything felt heavy. Everything felt tight. I felt like I was going a hundred miles an hour and couldn't stop even if I wanted to — but still, nothing was changing.
I felt terrible about myself and terrible about my marriage and didn't know why nothing I was doing was working.
When I finally found tools that addressed what was happening in my mind and my nervous system, everything changed. I felt peace for the first time in years. I was able to leave my house again without the guilt. I stopped checking his phone — and I didn't feel naive for it. I stopped spiraling for hours every time something triggered me. I started feeling like myself again.
That's exactly why I created Stop the Spiral. Because I needed this so badly in my own healing — and if that's where you are right now, I want you to have the exact system and tools that changed everything for me.
How Stop the Spiral Works for You
Here's what it looks like in real life.
POV: He takes his phone to the bathroom. Instead of spiraling for the next three hours — checking, replaying, going down the rabbit hole — you follow the Safety Protocol. Your body calms. Your mind gets quiet. You go to bed that night feeling peace instead of panic.
POV: You're at the beach and the panic starts. Women in bikinis everywhere. You feel his eyes move. Your chest gets tight. But this time you catch it faster. You know exactly what's happening in your mind and your nervous system, and you know how to work with both. You get to be present with your family.
POV: You wake up already spiraling. Usually you don't even know why — except now you do. You see the pattern. You know what set it off, you know which tool to reach for, and you start your day confident and regulated instead of spending it in a fog.
This isn't about never feeling pain or being positive all the time. Betrayal hurts. Healing isn't about pretending it doesn't. It's about finally having a plan so the spiral doesn't run your whole day.
What's inside Stop the Spiral:
→ 9 Video Trainings — I personally walk you through every piece of the system: why your triggers happen, how to recognize your unique trigger patterns, how to use the Safety Protocol, and how to start breaking the cycle
→The Safety Protocol — the core of the entire system. A repeatable sequence for exactly what to do when a trigger hits — simple enough to follow when your brain is offline and your body is in full panic
→The Safety Protocol Cheat Sheet — a printable version you can keep on your phone or nightstand so you never have to remember it in the moment
→Your Personal Trigger Map — a guided worksheet where you'll identify your specific triggers, the thoughts that show up, how your body reacts, and where your nervous system goes — so you can start catching them before they take over your whole day — and finally understand why you feel the way you feel.
→The "Why Does This Hurt So Much?" Worksheet — uncover the hidden beliefs underneath your triggers that make everything feel so intense and personal. You'll start to see why a phone notification can send you into a full-body spiral — and it's not just about what he did
→10+ Spiral Reset Tools — breathwork, thought interruption, nervous system resets, and more that you can use anywhere, anytime — at home, in public, or lying awake at 2am
Add the Trigger Rescue Audio Pack
Two guided audios recorded by me — just press play.
✔ The 60-Second Spiral Reset — when a trigger hits and you need help right now. Press play and I'll guide you through your trigger in 60 seconds. No thinking required — just listen and follow my voice.
✔ The 10-Minute Nervous System Reset — a guided reset that calms your nervous system between triggers. Use it before bed, first thing in the morning, or anytime you feel on edge. The more you use it, the easier it gets to feel safe in your body again.
Add it to your order at checkout for just $17.
This is for you if:
You've tried books, therapy, podcasts — and time keeps passing but you're wondering why it's not getting better
You're scared that if you stop spiraling, you're being naive — but you also can't keep living like this
You're exhausted from being on edge every single day and you just want to feel safe in your own mind again
You're tired of checking his phone, watching his every move, and feeling like a detective in your own home
You go to bed anxious or you wake up already spiraling and you don't even know why
You've tried to "just calm down" but nothing actually works when you're in the middle of a spiral
You want to stop the intrusive thoughts but you don't know how
Common Questions
Will this actually work when I'm in the middle of a spiral?
Yes. The Safety Protocol was designed for that exact moment — when your brain is offline, your heart is racing, and you can't think straight. You don't need to be calm to use it. You use it to become calm. It's simple enough to follow even when you've gone from fine to full panic in seconds.
What if my husband isn't doing any work on himself? T
his system is 100% for you. It doesn't require his participation, his accountability, or his awareness. Whether he's in recovery or refusing to talk about it, you can still use this to stop the spiral and start feeling like yourself again.
What if I feel like getting better means I'm excusing what he did?
Healing your triggers is not the same as excusing his behavior. Calming your body doesn't mean you're saying what he did was okay. It means you're getting out of panic so you can think clearly, set boundaries, and make decisions from a place of peace instead of fear.
Will this actually work for me? I feel like I've tried everything.
If you've tried books, therapy, or podcasts and you're still stuck, it's probably because none of them gave you a plan for the actual moment the trigger hits. You need something that meets you there — that works with your mind AND your body so you can calm down when you're in full panic. That's exactly what Stop the Spiral gives you.
What if I'm too broken?
You're not broken. Your nervous system learned to stay on high alert to protect you — and now it's stuck there. That's not a sign that something is wrong with you. It's a sign that your body needs a new plan. That's exactly what this gives you.
Imagine what it would feel like to:
→Get through the night without losing hours to panic
→Actually be present with your kids instead of stuck in your head
→Go out in public without losing the day to scanning and watching his eyes
→Feel steady in your own mind when a trigger hits
→Stop reaching for his phone every time the anxiety builds
That's what becomes possible when you know exactly what to do when a trigger hits.
Ready to Stop the Spiral?
Hi, I'm Katie!
I'm an LDS and Christian betrayal coach. I've been where you are — and for the last few years, I've helped hundreds of women stop the spiraling and intrusive thoughts, the constant phone checking, and the exhaustion of never feeling safe — so they can finally feel peace, confidence, and freedom in their marriage again.
Curious to know more? Follow me on Instagram @thechristianbetrayalcoach