Getting trapped in an anxiety spiral can be exhausting. Your mind fixates on worst-case scenarios, making it difficult to think clearly. This constant worry disrupts your daily activities, leaving you feeling stuck and anxious. But you don’t have to feel this way—this guide will help you find ways to stop the cycle and regain control.
What is an anxiety spiral?
An anxiety spiral is a pattern of escalating anxiety and worry. It often starts with a single anxious thought that triggers more negative thinking. As these thoughts build on each other, your anxiety intensifies, creating a cycle that’s hard to break. This spiral can lead to overwhelming feelings of fear and helplessness, making it difficult to focus on anything else.
Common triggers for spiraling thoughts
Understanding what triggers intrusive thoughts helps in managing anxiety. Here are some common factors:
Stressful situations
- Work pressure: Tight deadlines and high expectations can easily trigger anxiety.
- Family conflicts: Disagreements or ongoing tension with family members can escalate anxious thoughts.
- Financial worries: Concerns about bills or financial stability often increase anxiety.
- Academic stress: Schoolwork, exams, and performance expectations can cause significant stress for students.
Health concerns
- Illness: Worrying about personal health issues or a loved one’s health can trigger spiraling thoughts.
- Chronic pain: Ongoing physical discomfort can heighten anxiety and create a cycle of worry.
- Medical tests: Waiting for results or undergoing procedures can cause significant anxiety.
- Mental health issues: Conditions like depression or other anxiety disorders can cause spiraling thoughts.
Social interactions
- Public speaking: Fear of speaking in front of others can cause intense anxiety.
- Social gatherings: Meeting new people or attending large events can trigger anxious thoughts.
- Conflict: Arguments or misunderstandings with friends or colleagues can escalate anxiety.
- Social media: Comparing yourself to others online can increase feelings of inadequacy and anxiety.
Uncertainty and change
- Life transitions: Major changes like moving, starting a new job, or ending a relationship can trigger anxiety spirals.
- Unpredictable events: Sudden, unexpected changes can cause anxiety to spiral.
- Future worries: Concerns about what might happen can lead to a cycle of anxious thoughts.
- Job insecurity: Worries about losing your job or changes at work can contribute to spiraling thoughts.
Negative thinking patterns
- Catastrophizing: Imagining the worst-case scenario can quickly escalate anxiety.
- Overgeneralization: Drawing broad, negative conclusions from a single event can trigger spiraling thoughts.
- Perfectionism: The constant need to meet unattainable standards can lead to ongoing anxiety.
- Self-criticism: Harshly judging yourself for mistakes or perceived failures can fuel anxiety.
Environmental factors
- High-stress environments: Constant noise, chaos, or pressure can trigger stress and anxiety.
- Lack of support: Not having a reliable support system can make it easier for anxiety to spiral out of control.
- Exposure to negative news: Constant exposure to distressing news can worsen anxious thoughts.
- Unstable living conditions: Frequent moves or unsafe living environments can contribute to anxiety.
What happens in the brain & body during an anxiety spiral?
Initial brain activity
- Amygdala activation: The anxiety spiral begins with the amygdala, the brain’s fear center, becoming highly active. 1 This triggers the “fight-or-flight” response.
- Hippocampus involvement: The hippocampus, which handles memory, interacts with the amygdala, reinforcing anxiety by recalling past fears. 1
- Cortisol release: The brain signals the release of cortisol, a stress hormone, which prepares the body to respond to a perceived threat.
Immediate physical responses
As the brain reacts, the body follows with immediate physical changes:
- Increased heart rate: Your heart pumps faster to supply more blood to muscles, preparing for potential action.
- Rapid breathing: Breathing quickens to provide more oxygen, which can lead to hyperventilation and dizziness.
- Muscle tension: When muscles tighten up, they prepare the body for fight or flight, often causing discomfort or pain.
Emotional reactions
These physical changes then trigger a range of emotional responses:
- Intense fear: Overwhelming fear or dread can take hold, even without immediate danger.
- Irritability: This intense fear and anxiety can make you more sensitive and reactive, leading to irritability or frustration.
- Restlessness: You feel the urge to move around more as your body tries to get rid of extra energy.
Cognitive effects
Simultaneously, your cognitive functions are affected:
- Catastrophic thinking: Your thoughts spiral out of control, and your mind jumps to the worst-case scenario, magnifying the sense of danger.
- Focus on threat: Attention narrows to perceived threats, making it hard to concentrate on other tasks.
- Memory problems: Short-term memory can be affected, making it difficult to think clearly or remember details.
Long-term impact
If negative thoughts spiral out of control consistently, it can have lasting effects on your health:
- Chronic stress: Prolonged anxiety can lead to ongoing stress, affecting overall health and well-being.
- Health issues: Persistent anxiety can contribute to problems like high blood pressure, digestive issues, and a weakened immune system.
- Emotional exhaustion: Constant anxiety can lead to burnout, leaving you feeling emotionally drained and depleted.
How to know if you’re in an emotional spiral
Recognizing the signs of an emotional spiral can help you take action before it worsens. Here are some key indicators:
Intensified negative emotions
It often starts with intensifying negative emotions that can be hard to control.
- Overwhelming sadness: You feel an intense, unshakable sadness that doesn’t improve over time, often leading to heightened anxiety.
- Heightened anxiety: Your anxiety levels seem to spiral out of control, frequently accompanied by irritability.
- Frequent irritability: You notice you are more easily annoyed or angered, which can further amplify negative emotions.
Persistent negative thoughts
Negative emotions often lead to persistent negative thoughts, making it hard to see anything in a positive light.
- Catastrophic thinking: You constantly imagine the worst-case scenarios in everyday situations, which feeds into self-criticism.
- Self-criticism: You harshly judge yourself for mistakes or perceived failures, fostering a sense of hopelessness.
- Hopelessness: You feel like nothing will ever improve and that there’s no way out of your current situation, deepening your negative thought patterns.
Physical symptoms
These persistent negative thoughts can manifest physically, affecting your overall health.
- Tension headaches: You experience regular headaches linked to stress or emotional distress.
- Fatigue: You feel unusually tired or drained, even with enough sleep.
- Appetite changes: Your eating habits change significantly, such as eating much more or less than usual, as your body reacts to emotional stress.
Behavioral changes
As physical symptoms and negative thoughts intensify, noticeable changes in behavior often follow.
- Withdrawal: You isolate yourself from friends, family, and social activities.
- Avoidance: You avoid situations that you used to enjoy or find manageable.
- Compulsive behaviors: You engage in repetitive behaviors, such as overeating or excessive screen time, to cope with your emotional state.
Cognitive impairments
These behavioral changes are accompanied by cognitive impairments, making daily tasks challenging.
- Difficulty concentrating: You struggle to focus on tasks or conversations.
- Memory problems: You have trouble remembering details or important information.
- Decision-making issues: You find it hard to make even simple decisions, which can worsen overall stress.
Escalating stress responses
All these factors contribute to escalating stress responses, creating a vicious cycle.
- Increased heart rate: You feel your heart race more often, especially during stressful situations, leading to rapid breathing.
- Rapid breathing: You experience shortness of breath or feel unable to catch your breath.
- Sweating: You notice that you sweat more than usual, even without physical exertion, indicating heightened stress levels.
Ways to stop spiraling out of control
To overcome an anxiety spiral, it’s helpful to use methods proven by science and psychologists to find your balance again.
Practice mindfulness
Mindfulness helps ground you in the present moment, reducing anxiety and worry. 2
- Deep breathing exercises: Focus on slow, deep breaths to calm your mind and body.
- Meditation: Spend a few minutes each day to center your thoughts.
- Body scan: Pay attention to different parts of your body, releasing tension as you go.
Cognitive behavioral techniques
Changing the way you think can disrupt the cycle of negative thoughts. 3
- Challenge negative thoughts: Identify and question irrational or exaggerated thoughts.
- Reframe your thinking: Replace negative thoughts with more positive, realistic ones.
- Use affirmations: Repeat positive statements to yourself to build confidence and reduce anxiety.
Physical activity
Exercise helps to manage stress and improve mood. 4
- Regular exercise: Aim for at least 30 minutes of moderate exercise most days of the week.
- Yoga or tai chi: These practices combine physical movement with mindfulness, helping to reduce stress.
- Walking: A short walk as a daily routine can help clear your mind and reduce anxiety.
Create a routine
Having a structured routine can provide stability and predictability, reducing anxiety.
- Set a daily schedule: Plan your day to include work, relaxation, and social activities.
- Prioritize sleep: Ensure you get enough rest each night to help manage stress.
- Healthy eating: Maintain a balanced diet to support overall well-being.
Seek support
Talking to others can provide comfort and new perspectives.
- Reach out to friends or family: Share your feelings with someone you trust.
- Join a support group: Connect with others who understand what you’re going through.
- Professional help: Consider therapy or counseling from a mental health professional to develop coping skills and manage anxiety.
Engage in relaxation techniques
Relaxation techniques can help reduce the physical symptoms of anxiety.
- Progressive muscle relaxation: Tense and then relax each muscle group in your body.
- Visualization: Picture a calm and peaceful place to help reduce stress.
- Aromatherapy: Use essential oils like lavender or chamomile to promote relaxation.
Limit stimulants and triggers
Reducing exposure to anxiety-inducing factors can help prevent spirals.
- Limit caffeine and alcohol: These can increase anxiety and disturb sleep.
- Reduce screen time: Limit exposure to negative news and social media.
- Create a calming environment: Surround yourself with soothing colors, sounds, and scents.
Final thoughts
Living with anxiety and catastrophic thinking can be tough, but it’s important to know that help is available.
Seeking support and learning new ways to manage your anxiety can improve your daily life. If you struggle with anxiety and depression and would love to be counseled, our anxiety treatment program might be the right fit. Request to speak with any of our representatives for free.
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Sources
1. Linsambarth, S., Moraga-Amaro, R., Quintana-Donoso, D., Rojas, S., & Stehberg, J. (2017). The amygdala and anxiety. In J. Stehberg (Ed.), The amygdala. InTech. https://doi.org/10.5772/intechopen.68618
2. Westphal, M., Wall, M., Corbeil, T., Keller, D. I., Brodmann-Maeder, M., Ehlert, U., Exadaktylos, A., Bingisser, R., & Kleim, B. (2021). Mindfulness predicts less depression, anxiety, and social impairment in emergency care personnel: A longitudinal study. PLoS ONE, 16(12), e0260208. https://doi.org/10.1371/journal.pone.0260208
3. Öst, L.-G., Enebrink, P., Finnes, A., Ghaderi, A., Havnen, A., Kvale, G., Salomonsson, S., & Wergeland, G. J. (n.d.). Cognitive behavior therapy for adult anxiety disorders in routine clinical care: A systematic review and meta-analysis. Journal of Consulting and Clinical Psychology. Advance online publication. https://doi.org/10.1037/ccp0000755
4. Lin, Y., & Gao, W. (2023). The effects of physical exercise on anxiety symptoms of college students: A meta-analysis. Frontiers in Psychology, 14. https://doi.org/10.3389/fpsyg.2023.1136900