Spiraling Out Of Control: Staying Calm When Experiencing Anxiety
Sometimes, life can feel overwhelming, and it may seem like you’re spiraling out of control. It doesn’t usually help when emotions run high, and it can be hard to focus on what your next steps should be. The key is generally to recognize when anxious thoughts may be taking over your day-to-day life and focus on productive thoughts and actions to help you get through the moment. When you feel life spiraling out of control, it can be helpful to recognize that you do have control, take deep breaths, face and challenge your feelings, and stay busy. A life assessment can identify any areas of your life that may require action or change. Working with a therapist can help you discover the anxiety management strategies that are most effective for you.
Addressing your anxiety: Recognize that you have control
When you feel like life is spiraling out of control, it may seem as if you have no control, especially when things seem to happen with or without your influence. Sometimes, you may go through things you don’t want to experience because they bring unwanted feelings and remind you of a person or reality you don’t feel comfortable recalling. Other times, you may feel like you can’t get a break or nothing is in your control. While there may be times things happen that are out of your control, it can be crucial to recognize that this is okay, and you can still take control of the way you respond to these situations. Developing coping strategies to manage your anxiety can help you promote better mental health, practice self-compassion, and cultivate a sense of control in your life
Take a deep breath
The moment you feel things are spiraling out of control, try to take a step back and breathe. The overwhelming feelings you may be experiencing are likely part of your body’s fight-or-flight response. This response is typically what contributes to the physical aspects of anxiety. As you stop to reflect on the moment, you might take a deep breath and relax. Learning breathing techniques may reduce the effects of anxiety quickly.
Face your feelings
Feeling some amount of anxiousness can be a normal human response. It can be okay to admit to yourself what you’re feeling and accept what is happening inside you. As you recognize and acknowledge them, the anxious feelings may decrease in intensity.
Challenge your thoughts
For example, someone who made a small mistake at work may believe they’re going to lose their job, despite an otherwise excellent record. Challenging that irrational thought may help them avoid feeling anxious and potentially spiraling out of control.
Stay busy
When you feel like your emotions are spiraling out of control, you might use productive mental health methods to release them, such as going for a walk to calm yourself or practicing self-care. Tasks like taking a shower, washing the dishes, or tidying your room can help you give yourself love while keeping busy.
Try to avoid unhealthy coping mechanisms that may lead to harm to property or others, like punching a wall. Such actions may fuel your emotions instead of helping you resolve the matter. It can be vital to be careful driving while spiraling as well.
Life assessment: Are you getting what you want out of life?
Understanding your thoughts, feelings, and relationships with family and friends can be an excellent first step when it seems like life is spiraling out of control in the wrong direction. It may require spending more time learning about yourself and where you want to be. When things are out of control or not working well in your world, staying clear of substances can be especially important for getting back on track.
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.
Live life at your own pace
When you feel like life is spiraling out of your hands, try to avoid comparing yourself to others. Instead, you might focus on living your life the best way you can, one day at a time. Sometimes, people don’t spend enough time recognizing what makes them unique. It can be okay to be different, and it may take time to accept that. Try to avoid rushing to get things done too quickly or thinking you need to accomplish something by a certain period in life. If you let your emotions spiral out of control, it often becomes more challenging to view things from a realistic perspective.
Address mental health challenges in therapy
If you feel like life is spiraling out of control, have you considered working with a therapist or talking about your problems with a licensed mental health professional? It can be hard to move forward when you feel like you’re not in control, but there may be many ways to tackle these feelings and gain a clearer picture of your situation. Understanding how your thoughts and feelings influence your anxiety can be a significant step forward. One of the best ways to understand this may be by talking things through with a therapist.
Online therapy can help you regain control
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