Anxiety Spiraling Out of Control?

Stages of the Anxiety Spiral: What Are the Stages & How to Get Out of One

Inspired by insights from clinical psychologist Mubarak Mansoor Ali, this blog post explores the anxiety spiral; a common experience that many struggle with. The anxiety spiral describes the cycle of escalating feelings and thoughts that make it difficult to break free from anxiety. By understanding how it works and applying a few key techniques, you can regain control over your mind and body.

Understanding the Stages of the Anxiety Spiral

1. Trigger

A trigger sets off the anxiety. This could be a stressful event, a negative thought, or even a physical sensation that your mind interprets as dangerous or overwhelming.

2. Anxiety Response

Your body reacts. You might experience symptoms like a racing heart, sweating, or overwhelming worry. This physical and emotional response intensifies the anxiety.

3. Negative Thoughts

The anxiety sparks a flood of negative thoughts. You may start thinking, “I can’t handle this,” or “Something bad is going to happen,” which further feeds the cycle.

4. Avoidance or Safety Behaviors

To cope with the growing anxiety, you may avoid the situation entirely or engage in behaviors like seeking reassurance or leaving an environment early. While this may provide temporary relief, it can often deepen the anxiety over time.

5. Reinforcement

Avoiding the situation reinforces the idea that the trigger was dangerous. This builds a mental association that strengthens anxiety the next time you encounter a similar situation.

6. Escalation

This pattern can repeat itself, leading to chronic anxiety and more avoidance behaviors, making the spiral feel unbreakable.

How to Break Free from the Anxiety Spiral

If you find yourself stuck in an anxiety spiral, these techniques can help you step out of the cycle and regain calm:

1. Recognize the Spiral

Awareness is key. When you notice the cycle starting, pause and identify the thoughts and behaviors that are contributing to your anxiety. Simply naming what’s happening can reduce its power over you.

2. Practice Mindfulness

Use mindfulness to anchor yourself in the present moment. Techniques like focusing on your breath or the sensations in your body can help reduce the intensity of anxiety.

3.Challenge Negative Thoughts

Take a closer look at your negative thoughts. Are they based on facts, or are they distorted by anxiety? Common distortions include catastrophizing (thinking the worst) and all-or-nothing thinking. Challenge these thoughts by considering alternative, more balanced perspectives.

4. Gradual Exposure

Avoidance can make anxiety worse. Instead, try gradual exposure. Start with situations that provoke less anxiety, and slowly build up to more challenging situations. Over time, this can reduce the fear response.

5. Breathing Techniques

Simple breathing exercises can help calm your body’s anxiety response. One effective method is the 4-7-8 technique: inhale for 4 seconds, hold for 7, and exhale for 8. This helps regulate your heart rate and calm your nervous system.

6. Physical Activity

Exercise is a powerful anxiety reliever. Physical activity releases endorphins and helps reset your body's stress response, improving your overall mood and reducing anxious feelings.

7. Develop a Coping Plan

Prepare yourself for anxiety-provoking situations by developing a plan. Outline practical steps you can take to manage your anxiety when it arises, whether it's using breathing techniques, calling a friend, or stepping away briefly to refocus.

8. Seek Support

Don’t hesitate to share your struggles with someone you trust. Speaking with a friend, family member, or therapist can help lighten the emotional load and offer a new perspective on your feelings.

9. Professional Help

If anxiety is interfering with your daily life, consider reaching out to a mental health professional. Cognitive Behavioral Therapy (CBT), in particular, is an effective treatment for breaking the anxiety spiral and retraining your thought patterns.

10. Self-Compassion

Be gentle with yourself. Everyone experiences anxiety at some point, and it’s important to recognize that it’s okay to ask for help. Progress takes time, and every step forward is a victory.

Final Thoughts

Breaking free from the anxiety spiral is possible with awareness and practice. By recognizing the stages and implementing these techniques, you can regain control and prevent anxiety from dictating your life. If your anxiety feels unmanageable, don't hesitate to seek professional support, your mental health is worth the investment.

This blog is meant for informational purposes only and should not be used as advice or a substitute for seeking the support of a licensed clinical professional. Should you need support, MMMW, LLC partners with licensed clinicians and offers resources at its wellness practice space, Mindful Spaces. If you think your spouse may be neurodivergent, consider speaking with a professional who can help you both navigate these challenges.

We invite you to return to our blog for more helpful insights and support in understanding relationships, mental health, and wellness.