How I Talk to Myself During an Anxiety Spiral
If you’ve ever found yourself in an anxiety spiral, you know how quickly your mind can turn into a spooked horse and suddenly you’re imagining the worst-case scenario as if it’s already happening. I’ve been there and have learned how to keep myself from getting too swept away.
Here’s what helps me:
I Name What’s Happening Out Loud
When I feel my thoughts racing, I say (out loud when possible):
“A part of me is feeling anxious. My body is responding.”
“Feelings are not facts.”
Naming it helps me step into observer mode instead of being stuck in the middle of it.
I Ground Myself in the Present Moment
I use simple grounding tools:
I take deep breaths
I might eat a sour candy
Splash some cold water on my face.
These quick resets remind my body I’m safe and here right now.
I Challenge My Thoughts
I ask myself questions like:
“What’s the actual evidence this will happen?”
“Has my brain been wrong before?”
“If this does happen, how would I handle it?”
This helps me separate possibility from probability.
Final Thought
Anxiety spirals can make you feell powerless, but through practice I have learned to use them as warning signals — not stop signs. They’re my body’s way of saying, “Hey, something feels unsafe — can we slow down?” And every time I talk myself through one, I’m building trust with myself.