Try these three steps to ground yourself when you spiral!
Physiological
Let’s engage your bodily sensations first and interrupt the thought spiral.
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Splash cold water in your face
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Take a couple of breaths with long exhales
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Eat a mint-flavored candy
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Go for a short walk or dance
If you want to use a structured technique, learn three methods of mindful breathing or try 5-4-3-2-1 exercise to engage all of your senses.
Cognitive
Now we can work with your thought processes and gently bring you into the current moment.
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Name facts about yourself: “I am Mary. I am 34 years old. I am at home. I have a short haircut.”
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Notice what is happening with your body: “My neck and shoulder muscles are tight. My stomach hurts.”
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Label your emotions and thoughts out loud: “I am anxious I may be late with an assignment. I am also angry.”
Behavioral
Do something simple to feel in control of your surroundings and restore agency.
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Do something simple and repetitive that soothes you. For example, fold the laundry or do dishes.
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Complete the easiest task from your to-do list.
If someone is nearby, share with them your feelings and ask to spend some time together. Your body might feel calmer through co-regulation with another person.
Another thing to try – taking a supplement to help calm your mind.