We all have moments where our emotions spiral out of control—when a single thought or event sends us into a wave of anxiety, overwhelm, or frustration.
But emotional spirals are completely normal, and when managed, you can find your calm again.
Let’s take a look at what happens with emotional spiralling.
Emotional spiralling happens when one negative emotion triggers a cascade of others, creating a cycle of distress that’s hard to stop. Whether it’s triggered by a stressful situation, relationship problems, or worries about the future, these spirals can quickly feel overwhelming. But the truth is, they happen to everyone—and breaking free is possible.
Below, I present 5 ways of break-in free from an emotional spiral:
1. Stop and Breathe:
Research has shown that breathing exercises can actually reduce stress and anxiety, helping to restore emotional balance.
Thus stop and take a few deep breaths.
2. Ground Yourself in the Present:
During a spiral, try to reconnect with the present. Try this simple exercise of grounding using your 5 senses. Focus on what you can see, hear, smell, taste or feel around you. Research shows that grounding techniques can help regulate emotions and break negative thought patterns.
3. Challenge Your Thoughts:
During emotional spirals, it’s easy to get caught up in negative thinking.
But remember, thoughts aren’t facts. Take a moment to ask yourself: Is this thought truly true? What evidence do I have for or against it?
4. Practice Self-Compassion:
We are often our harshest critics when we’re spiralling. Why not make a mind shift and instead, try practicing self-compassion. Remind yourself that it’s okay to feel this way—that you’re human, and you’re doing the best you can.
You deserve it.
5. Reach Out for Support:
You don’t have to face emotional challenges alone.
Sometimes, talking to someone—whether a friend, therapist, or support group—can help you process and release those overwhelming emotions. If you’re feeling stuck, don’t hesitate to reach out.
Remember: You’re Not Alone.
Emotional spirals are a part of life, and it’s okay to experience them. What matters most is how we respond to them. You have the power to regain control and move through this. And if you ever feel like you need some support to break the cycle, we’re here to help.
Together, we can take the chaos and turn it into calm.
Yours in wellness
Dr Naz
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