Have you ever felt like you have a million thoughts racing in your mind? And it seems you can’t control it? Have you felt completely overwhelmed, panicked, unbalanced and can’t seem to “get a handle” on your thoughts? You might find yourself thinking about something very distressing. You might worry about something unpleasant over and over again and feel desperately out of control. This might be an anxiety spiral. 

An anxiety spiral can happen very quickly. It causes us to be physiologically hyper-aroused and want to do everything in our power to stop it. So here are three quick tips on how to address this activated stress response:

Name the anxiety spiral

Name it: the simple act of naming your experience can do so much power in disarming this spiral. You can simply acknowledge to yourself or out loud. “I am having an anxiety spiral. This feels out of control and my mind is literally racing so fast right now”.

• Try to practice being an observer and put a name to your experience

Don’t judge or make interpretations on why you are having this anxiety spiral. This might sound like “I need to get a hold of myself”, “Why is this happening”. Not judging, just noticing, naming, and observing it.

By observing it we are making space for us to have this experience. I know, you might think why would I want to have this experience?! Well, that’s just more judging. Can we allow ourselves to name this experience and notice it for what it is? “An anxiety spiral caused by something that I am thinking over and over in my head about. That is what it simply is that is causing this hyperarousal in my body and with my emotions.”

Breathe to get out of the anxiety spiral

Breathe into it: First do one big exhale and empty out all the air in your lungs. Then, inhale deeply and exhale deeply. As you do this keep your tongue glued to the bottom of your mouth. Remember to stay present with this breath.

Drop an Anchor

Drop an anchor. When we are in an anxiety spiral it is like we are a boat that is lost at sea. This boat is just trying to find the shore because the waves are pretty big. If we try to navigate the waters as is, we won’t get anywhere. We even might feel loss of control of our boat against the powerful waves. Instead, we can drop an anchor. In other words, drop an anchor in your current experience. Do something to get yourself present. Try one of these techniques that might help you to get grounded.

Get grounded using one of your senses

• listening to all the sounds around you
• touching the fabric of your clothes
• smelling an incense or candle
• doing a yoga pose or stretch

Get grounded by doing a healing practice

• This can be familial, cultural, community or personal tradition
• A practice that requires your presence (lighting a candle, meditation, praying, making a tea)