SPIRALING

Regulation Strategies

SPIRALING

Journal Prompts for when you’re spiraling

Journaling when you’re feeling like you’re spiraling can provide a much-needed anchor for your thoughts and emotions. It offers a space to slow down, untangle overwhelming feelings, and regain perspective, helping you transform chaos into clarity and a sense of control.

• Where do you feel this feeling in your body? How does it show up physically for you?

• Spend 5 minutes free writing without judgment about your feelings and/or an emotionally charged episode.

• Get it out! Write a letter to the person/circumstance that’s causing you to feel this way - but dont ’t send it. Just allow yourself to sit with the feelings.

• Ask yourself: What is overwhelming me right now? Write out every thought and worry racing through your mind. Let it all spill onto the page without judgment to create a sense of release.

• Ask yourself: What is within my control, and what is not? Separate your concerns into what you can influence versus what’s outside your control. Focus your energy on actionable steps for what you can change.

• What triggered this feeling? Reflect on the thoughts, events, or interactions that brought up this emotion. Dive into the specific situation or event causing your anxiety. Are there any uncertainties or fears attached to it?

• Ask yourself: What past experiences have I had that are similar to this one? Reflect on times when you've felt nervous before and how you handled those situations. How did you overcome them?

• What is the worst-case scenario, and how likely is it to happen?
  Challenge your worries by examining how realistic your fears are. What’s the worst thing that could happen, and how would you cope with it?

• Imagine yourself free from the burden of this feeling? How would your life be different? What goals would you set for yourself? Use this prompt to envision a future where you embrace your abilities and achieve even greater success..

• Are there any memories attached to this feeling or situation? Is this situation similar to something that has happened in your childhood? How did it feel?

• What would I tell a friend who is spiraling about this issue?

• What is one thing I can do right now to feel calmer or more grounded?
  Identify a small action—like taking a walk, calling a friend, or simply breathing—that can help you pause and reset

• How does this emotion align with my values and goals? Consider whether these emotions align with who you want to be and the goals you have set for yourself.

• How do you speak to yourself when you’re experiencing this feeling? Does it differ from how you speak to yourself when you’re not experiencing this feeling?

• Have you ever been ashamed or embarrassed by this feeling? What was the situation, and were you the one who made yourself feel ashamed, or was it other people? (Could be both) 

• What do I need to remind myself in this moment? Write affirmations or truths that can counteract the overwhelming feelings, such as “I’ve handled difficult situations before” or “This feeling will pass.”

For professional success …

• Prioritize and Tackle Small Tasks

  • What & Why it Works: When you’re spiraling at work, the sheer volume of tasks can amplify overwhelm. Focusing on completing one small, manageable task creates momentum and restores a sense of control.

  • How to Practice: Pause and make a quick list of everything on your plate. Choose one small, time-sensitive task and focus solely on completing it before moving on to the next.

To fuel personal growth and success …

• Reframe the Spiral with Curiosity

  • What & Why it Works: Spiraling often stems from negative assumptions or fear of the unknown. Shifting your mindset from judgment to curiosity helps you see challenges as opportunities for insight rather than catastrophes.

  • How to Practice: When you notice spiraling thoughts, ask yourself questions like, "What am I really afraid of here?" or "What could this situation teach me?" Write down your answers to uncover patterns or perspectives that can help you break the cycle.

• Self-Compassion Break

  • What & Why It Works: A self-compassion break allows you to acknowledge your spirals without judgment, easing the pressure and providing emotional relief.

  • How to Practice: Take a moment to tell yourself, “It’s okay that I’m feeling this way; I’m doing the best I can right now.” Place your hand on your heart and take a few deep breaths, embracing your feelings with kindness.

• The 5-4-3-2-1 grounding technique: This technique helps redirect your focus away from overwhelming emotions and into the present moment, Engaging your senses calms the nervous system, counteracting the fight-or-flight response and fostering a sense of safety.

  • Here’s how to implement it:

    • Find a Comfortable Position: Sit or stand in a quiet place where you can focus without distractions.

    • Take a Deep Breath: Inhale slowly through your nose for a count of four, hold for four, and exhale through your mouth for a count of four. Repeat this a few times to center yourself.

    • Engage Your Senses:

      • 5 Things You Can See: Look around you and identify five things you can see. It could be the color of the walls, a picture, or a shadow on the floor.

      • 4 Things You Can Touch: Notice four things you can physically touch. This might be the texture of your clothing, the chair you’re sitting in, or the ground beneath your feet.

      • 3 Things You Can Hear: Listen for three sounds. This could be the ticking of a clock, the sound of traffic outside, or birds chirping.

      • 2 Things You Can Smell: Identify two scents in your environment. If you can't smell anything at the moment, think of your two favorite scents, like fresh coffee or a favorite perfume.

      • 1 Thing You Can Taste: Focus on one thing you can taste. This could be the aftertaste of a meal, a mint in your mouth, or simply the air around you.

    • Reflect and Release: Take another deep breath after going through the senses. Compare how you feel now to when you started the exercise. Acknowledge any shifts in your emotional state.

Discover powerful mindfulness strategies to help you stay focused and calm—click HERE to explore!

Celebrate Yourself -

• What & Why it Works: Celebrating yourself means giving credit to both the big wins and the small moments that matter. When you take the time to celebrate your wins, no matter how small, you create a positive shift in your mindset. Research shows that acknowledging your accomplishments releases dopamine, the "feel-good" hormone, giving you a boost of confidence and reinforcing your belief in your abilities.

• How to practice: Reflect on your wins, strengths, and everything you value and appreciate about yourself. Take a moment to jot down at least one win from your day, week, or even month—big or small. It could be something as simple as completing a task, making a tough decision, or just showing up for yourself when it mattered.

  Explore prompts and tips to help you move past nerves and step into your true value.

Breathing Exercises…

• 4-7-8 Breathing

  • What it is & Why it Works: This breathing technique helps calm your nervous system by focusing on your breath, slowing it down, and bringing you back into the present moment. The deep inhale and long exhale activate the parasympathetic nervous system, promoting relaxation and reducing anxiety.

  • Tip: This exercise can be done anywhere and is especially helpful before a stressful meeting or when you're struggling to fall asleep.

  • How to Practice:

    • Sit comfortably with your back straight.

    • Inhale through your nose for a count of 4.

    • Hold your breath for a count of 7.

    • Exhale completely through your mouth for a count of 8, making a soft "whoosh" sound.

    • Repeat this cycle for 4–8 rounds, focusing on the breath and the counting to steady your mind.

  Learn more about Mindful Breathing and Find Tips for Practicing HERE.