What to Do When You're Spiraling From Anxiety

Shannon Jackson
Jul 6
4 min read

If you’ve ever found yourself stuck in a loop of anxious thoughts, overwhelming emotions, or panic that seems to come out of nowhere, you’re not alone. Spiraling is something I became all too familiar with during my recovery from panic disorder and agoraphobia. And it’s something many people experience when anxiety gets really loud.

In this episode of A Healthy Push podcast, I walk you through what spiraling actually looks like, why it’s not a sign you’re doing something wrong, and how to compassionately support yourself through it without making things worse.

First, What Does “Spiraling” Really Mean?

Spiraling doesn’t always look like a full-blown panic attack. In fact, it’s often more subtle than you think. You might be spiraling and not even realize it because you’re stuck in your thoughts, avoiding everything, or simply feeling off.

Here are some ways spiraling can show up:

Mentally: Overthinking, looping thoughts, “what if” scenarios, catastrophizing, excessive Googling, and reassurance-seeking
Emotionally: Feeling overwhelmed, hopeless, ashamed, on edge, or like you're about to snap, or totally shut down
Physically: Experiencing racing heart, dizziness, nausea, depersonalization, or extreme fatigue and restlessness
Behaviorally: Isolating, canceling plans, avoiding tasks, jumping from one fix to the next
Existentially: Feeling disconnected, asking “What’s the point?” or “Will I ever feel normal again?”

Sound familiar? You’re not broken. You’re not doing anything wrong. You’re simply overwhelmed, and it makes sense.

Why Spiraling Isn’t a Sign You’re Failing

We often think, “Why am I like this?” or “I thought I was doing better, why is this happening again?” But spiraling isn’t a sign you’re going backward. It’s a sign that your nervous system is overwhelmed and asking for support.

In fact, trying not to spiral often makes things worse. The pressure to stay calm, fix your symptoms, or push through can actually fuel the spiral. The goal isn’t to prevent spiraling altogether, it’s to meet yourself with care and compassion when it happens.

Common Ways We Fuel the Spiral (Without Realizing It)

Let’s talk about what often adds fuel to the fire:

The stories we tell ourselves: “I’m going backward,” “I’m failing,” or “This will never end.” These thoughts are powerful, and not usually true.
Resisting anxiety: When you try not to feel anxious, you often feel it more intensely.
Looking for quick fixes: Doing all the things... meditating, exercising, breathwork, Googling - these things can actually create more stress when done out of desperation.

Instead, healing often looks like slowing down and doing less, not more.

So What Can You Do When You’re Spiraling?

Here are some powerful yet gentle steps you can take:

1. Reframe the Spiral

Spiraling isn’t bad. It’s a human stress response. Let yourself be in the moment without judgment. This is a hard moment, not a failed moment.

2. Do Less, Not More

Overdrive mode might feel productive, but it usually adds pressure. Try taking a slow walk, drinking water, eating something nourishing, or resting. Let simple things support you.

3. Shift From “Why” to “What Now?”

Instead of analyzing why you're feeling anxious, ask: What can I do right now to support myself? This shift takes you out of your head and into helpful action.

4. Watch Your Self-Talk

Speak to yourself like someone you love. Replace judgment with compassion: “This is hard, but I’m doing my best.” It matters. A lot.

5. Validate Your Experience

Say it with me: “I feel anxious. And that’s okay.” You don’t have to love how you feel, but acknowledging it helps you stop fighting it.

6. Ask for Support

You don’t have to go through this alone. Reach out to a friend, text someone, or join a supportive community. You don’t need to explain everything, just connect.

7. Treat Yourself With Love

What would you say to your best friend if they were struggling? Say those words to yourself. Offer yourself the same care, patience, and encouragement.

Why Am I Spiraling So Much?

Sometimes spiraling is connected to life transitions, stress, sleep changes, hormones, or burnout. And sometimes, it’s simply because you’re trying so hard not to spiral. That resistance alone can trigger it.

The point is: Spiraling happens. It doesn’t mean you’re broken. It doesn’t erase your progress. It doesn’t define your healing journey.

Gentle Reminder

You can be anxious and still be healing.
You can spiral and still be okay.
You don’t need to be calm to be safe.
You’re allowed to have hard moments.

And if you want more support on how to respond to panic and symptoms without spiraling… Check out my Masterclass: Overcoming the Symptoms and Panic Attacks. In this class, I’ll teach you exactly how to work with your symptoms instead of fighting them, why coping tools might be keeping you stuck, and how to build real trust in yourself.

You’ve got this. And when it feels like you don’t, let that be your cue to slow down, not speed up.

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