What to do in a mind spiral

A mind spiral is when your mind spins/races with thoughts that make you feel anxious, worried, and/or overwhelmed.

Thoughts like...

They don’t like me
There’s not enough time
I don’t know if they’ll be okay
This isn’t sustainable
It’s not gonna work out

STEP 1

Get out of your mind and into your body. Where is the spiral and can you describe it?

Is it a hot rapid fluttering in your throat? A grey throbbing pulsating pressure in your forehead? White flashes popping around in your chest?

As you keep your attention here, what else do you notice?

STEP 2

Breathe into the space where you feel the sensations. As you breathe, imagine each breath easing your throat, your head, your chest—wherever the sensations from the spiral are.

Imagine taking the spiral outside of your body and reversing its spin. If the spiral is spinning clockwise, make it spin counter-clockwise.

STEP 3

Once the spiral with its swirling thoughts has settled, invite your mind back in. Use your mind to parse out the truth, engage in higher-quality thinking, and provide direction.

Examples of prompts:

They don’t like me
Do I like them?

There’s not enough time
What is time for?

I don’t know if they’ll be okay
Am I okay with not knowing?

This isn’t sustainable
What is, then?

It’s not gonna work out
But what if it does?