How to Recognise and Interrupt Anxiety Spirals
Anxiety spirals can feel like a runaway train of worry. One small concern snowballs into larger fears, leaving you overwhelmed and stuck. Fortunately, recognising the signs of an anxiety spiral is the first step to regaining control.
Recognise the Signs Early
Anxiety spirals often start with a single thought: “What if this goes wrong?” Before long, it can escalate into catastrophic thinking. Pay attention to early signs like racing thoughts, physical tension, or difficulty concentrating. By catching the spiral early, you can intervene before it intensifies.
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Ground Yourself in the Present
When your mind starts racing, grounding techniques can bring you back to reality. Try the 5-4-3-2-1 technique:
Name five things you can see.
Four things you can touch.
Three things you can hear.
Two things you can smell.
One thing you can taste.
This method engages your senses, helping to break the mental loop of worry and refocus on the here and now.
Challenge Your Thoughts
Anxiety often thrives on “what if” scenarios. Challenge these by asking:
“What evidence do I have for this thought?”
“What’s the worst-case scenario, and how likely is it?”
“If this did happen, what could I do to cope or manage?”
By analysing your worries objectively, you can reduce their emotional power and regain perspective.
Practice Self-Compassion
It’s easy to feel frustrated with yourself when anxiety spirals take over. Instead of criticism, offer kindness. Remind yourself that everyone struggles sometimes and that seeking help or using coping strategies is a strength, not a weakness.
Finding Help for Anxiety
If anxiety spirals become frequent or disruptive, reaching out to a professional can be life-changing. Counselling can help you understand your triggers and develop effective coping strategies.
If you feel like you could benefit from counselling, contact Sami or book a session using the button below.
