Do you have go-to routines you do when you are starting to spiral?

@VioletteB82

Hey, something I've been doing recently is finding a comfortable sitting position, setting a timer, and just sitting still and closing my eyes for a few minutes.

Usually I'll feel drawn to something (e.g. feeling of tension around my eyes/jaw, imaginary sound, imaginary image) and I'll just notice how that feels. If my attention wants to go somewhere, I let it--unless if I want to keep it stuck on something specific, in which case I let myself do that.

Sometimes I feel more relaxed. Other times I'll still feel tense but it's like the tension becomes a bit more concentrated and less chaotic. I like that I don't have to remember to do anything or fight with thoughts.

@VioletteB82

1. Grounding Excercises

• 5-4-3-2-1 Technique: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This helps you connect with the present moment and distracts from racing thoughts.
• Cold Water Splash: Splash cold water on your face or hold an ice cube in your hand to bring you back to the present moment.

2. Breathing Techniques

• Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, and hold again for 4. Repeat until you feel a bit calmer.
• Extended Exhale: Inhale deeply, then exhale for twice the time you inhaled. This can help slow your heart rate and relax your body.

3. Journaling

• Thought Dump: Write down everything you're thinking and feeling without censoring yourself. This can help release pent-up emotions.
• Gratitude Journal: List things you’re grateful for, even if they’re small. This can shift focus away from spiraling thoughts.

4. Moving Your Body

• Stretch or Yoga: Simple stretches or a few yoga poses can release tension.
• Quick Walk: A change of environment, especially if you can go outside, can work wonders in breaking a spiral.

5. Mindfulness or Meditation

• Guided Meditation: Short guided meditations are excellent for refocusing your mind and calming your thoughts.

6. Positive Distraction

• Mindful Activity: Draw, color, or work on a simple project. Engaging your mind in a calming task can interrupt the spiral.
• Listen to Calming Music or Nature Sounds: Music or sounds can be powerful in calming both the mind and body.

because emotions are powerful and rational thinking isnt

 When I get into a spiral then its time to let loose from all the constant thinking and indecision and just go with it, regardless of whether it is rational or not - its a powerful force