How to Get out of an Anxiety Spiral

I think many people can relate to that moment when you realize that you’ve gone down the dark path of worry and self doubt. You might feel the flood of negative thoughts, your pulse quickening, that knot in your stomach or feel completely paralyzed. In the midst of it, it can feel overwhelming, but here are some tips that can help you halt the spiral before it’s too late:

1. Ground yourself in the present moment. What happens when you’re experiencing intense anxiety is that your mind is elsewhere- either focused on the past or on some imaginary future. Look around and begin describing (either internally or out loud) what you see. Sometimes this can be enough to break the spell and to realize, that in this moment, you’re ok.

2. Develop a meditation or concentration practice to help clear your mind. This can be focusing on your breath or a mantra- whatever works for you. You can even have some meditation apps or recordings saved on your phone that you can access in a hurry. Cultivating these practices when you’re not anxious, can help you build confidence in your ability to shift focus and calm yourself down in moments of stress.

3. Ask for help. If possible, have a few go to people who you can call or text and who you can count on to help you to de-escalate. At times, an outside perspective and simple reassurance can work wonders towards quieting our anxious minds.

4. Distract yourself. By this, I don’t mean ignore your anxiety forever. However, sometimes you just need to get yourself out of that space. Watch your favorite tv show, listen to music, read- you know what works best for you.

5. Write down what you’re worried about and then list why it’s not so bad, or might not even be true. If it is something that you’re going to need to deal with, write down actions steps for doing so. Sometimes doing something active can help us to feel less out of control.

6. Get moving. Exercise, whether going to your favorite class, or simply going for a walk, can help in reducing the physical symptoms of anxiety.