Stopping the Anxiety Spiral Written by Colleen Longua BCN-T, QEEG-T ISF
What Happens When You Feel Anxious?
We all experience anxiety at some point in our lives. You’re about to give a presentation at work, go to a party, or get on a plane. Your palms start to sweat, you get a knot in your stomach, your heart rate speeds up, you may even get lightheaded and struggle to take a deep breath. While it’s normal to feel anxious once in a while, sometimes our brains can get stuck in this loop, impacting our ability to live and work. I developed anxiety in my late teens and grappled with it on and off for years. I have also worked with dozens of clients struggling with debilitating anxiety. I am happy to say, I have seen incredible transformations both in my own life and in clinical practice. While stopping the anxiety spiral takes time, patience, and practice there are some simple things you can start doing today to help you feel like yourself again.
Learning to Feel Safe
Healing anxiety is all about learning to disrupt the signals coming from your nervous system so you can feel calm, and present again. As a clinician, one of the first things I do with my clients is focus on breath work. While it sounds simple, this is one of the most basic and best ways to disrupt the cycle. Learning to regulate your breathing sends signals to your brain that you are safe, which in turn, tells your nervous system to relax, stopping the anxiety spiral in its tracks.
Start by sitting up straight with your feet flat on the floor. Close your eyes and inhale for four seconds, making sure that you are breathing with your diaphragm (you will know you are breathing with your diaphragm when your stomach distends as you inhale). Hold your breath for another four seconds and then slowly exhale for another four seconds. Then, hold your breath again for four seconds before the next inhale. Repeat this a few times. Notice how you feel. You may feel your heart rate slow down, you may feel less tense and you may also experience more awareness of your surroundings. If you want to go more in depth, there are many apps such as Heart Math and Heart Rate Plus Coherence Pro that can help coach you in through different exercises to control your breathing. Even just practicing for ten minutes a day can make a world of difference.
One of the best ways I have found to stop anxiety is to build new patterns to distract your brain from the anxiety. For me this has looked like listening to music in the airport, or talking to the person next to me on the plane so I’m no longer focused on flying. I have a friend who brings her crocheting with her everywhere she goes. Whenever she starts to experience social anxiety, she takes out her latest project and is able to carry conversations seamlessly while she works. Disrupting anxiety can also be as simple as singing show tunes, dancing, going for a run, petting your cat, or listening to a stand-up comedy routine.
Disrupting the anxiety spiral can be very difficult when you're in it. Start by practicing relaxation techniques before you feel anxious. As this becomes easier, you will be better able to break the cycle before the anxiety becomes overwhelming. This is where talk therapy and neurofeedback can be especially helpful. Working with a professional can help you to develop the new brain patterns and skills to overcome anxiety for good.
Keep Track of Your Wins
Progress isn’t always linear. What might feel like a set-back, can actually be an opportunity for growth. I’ve noticed that many clients get discouraged when they have a bad anxiety day after they’ve started to feel better. However, this isn’t a failure. Healing anxiety does not mean never feeling anxious again. It’s about building an internal sense of safety, and learning to move through the uncomfortable feelings.
This is why it’s so important to keep track of your wins. It can be hard to see the growth when you’re in the middle of it. It can be helpful to keep a journal or even just take notes on your phone anytime you take a step in the right direction. For example, did you experience a situation that would have normally sent you into a spiral that you were able to stay calm in? Did you have a moment of panic that you were able to talk yourself down from? Were you able to do something you wouldn’t have been able to do before because of your anxiety? Over time, these small wins add up, representing real, lasting change.
Conclusion
Anxiety does not have to run your life. There used to be a time when I thought my anxiety would never get better. Sometimes, you don’t need to try harder, you just need the right tools. It is an enormous privilege to help people find the same lasting relief I have found for myself. If you are feeling overwhelmed, or like you have tried everything, our team is here for you. Anxiety is a battle you can win. With the right support, you can stop the anxiety spiral and start feeling like the best version of you.
