Okay So This Is One Of The Most Common Things I Hear And I Need

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Okay so this is one of the most common things I hear and I need to explain what is actually going on in your body because once you understand it, you can actually work with it instead of against it. When you start spiraling, your prefrontal cortex, the part of your brain that thinks logically and makes decisions, is literally going offline. Your amygdala, the alarm system, has taken over and it is running the show. That is why you cannot think your way out of it. That is why someone saying “just calm down” makes you want to scream. The part of your brain that could calm down is not available right now. So here is what I actually teach my clients to do & it is not deep breathing. Not yet, because when you are in a full spiral, breathing exercises feel impossible and then you feel like a failure for not being able to do the one thing everyone says to do. Step one: Engage your senses to interrupt the loop. Not in a cute self care way but in a neurological way. You need to give your brain something concrete to process that pulls it out of the story it is spinning. Run cold water over your wrists for thirty seconds. Not your face, Your wrists. The blood vessels are close to the surface there and the cold sensation travels fast Or hold something frozen an ice cube or a bag of peas. Something that forces your nervous system to pay attention to a physical sensation instead of the thought loop. Step two: Once you feel even a tiny shift, and it might take a few minutes, orient yourself in the room. Do not do the five senses thing everyone talks about. Instead look around slowly and name the colors you see. Just the colors. Blue. White. Brown. Green. This sounds ridiculous but what it does is activate your visual processing which is housed in a different part of the brain than the one that is spiraling. You are literally redirecting neural traffic. Step three: Now you can breathe. But do it with a longer exhale than inhale. In for four, out for eight. The extended exhale activates your parasympathetic nervous system which is the braking system for your stress response. Short inhale, long exhale. That ratio matters more than the depth of the breath. Step four: Once you feel your body start to settle, ask yourself one question. “What am I actually afraid is going to happen right now.” Not what am I feeling, what am I afraid of. Because the spiral is almost always driven by a fear underneath the thoughts and when you can name the fear specifically, it loses about half its power immediately. This will not fix everything. But it will give you a way to get back into your body when your brain has been hijacked & the more you practice it, the faster it works because you are literally building a new neural pathway that your system can grab onto when the old one starts firing. Comment SPIRAL if this resonated with you and Save this for the next time it happens. You will not remember it in the moment unless you have seen it before.

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