Do you catch yourself thinking too much about other people and how their lives are etc? Do you let that get to you?
One way to get into spirals is by empathising a lot more than needed. There is some term for them - empaths - or something. Over empathy can drag you into other people's spirals way more than they may be feeling it themselves.
Save yourself the trouble. Stop thinking so much about the other people and stay with yourself. They can take care of themselves. You take care of yourself.