I journal, I just write whatever comes to mind-kind of stream of consciousness....and while I'm doing that I try to focus on my thoughts and feelings surounding the situation and that helps lead me to discover what my motivation was.
And once I discover what my motivation was, then I can identify what need I was trying to fulfill and plan for a different or more healthy way to fulfill that need.
If I'm just tryin to ground myself cause my mind is spinning around it helps to get out into a nature setting. One thing that grounds me really well is to listen to the John Coltane album "Live at Birdland"...I don't know why, but it works every time!