We’ve all been there — one thought snowballs into another, and before you know it, you’re spiralling.
Maybe it’s anxiety, fear, self-doubt, or a mix of everything. When your mind feels like it’s in a free-fall, the way you talk to yourself matters more than ever. It’s not easy to treat yourself with kindness or calmness when your mind is swirling a million miles an hour, but by telling yourself these things, you may be able to help bring yourself back down to reality. It’s certainly worth a try!
1. “I’m safe right now.”
When your thoughts are running wild and fear takes over, reminding yourself that you are safe in this moment can help ground you. Even if your mind is racing with worst-case scenarios, repeating this phrase can reassure your nervous system and anchor you in the present. Focus on your physical surroundings to reinforce the feeling of safety.
2. “This feeling is temporary.”
Spiralling thoughts can make it feel like the anxiety or panic will last forever. Reminding yourself that emotions are like waves—they come and go—can offer comfort. Even if it’s intense right now, it won’t be this way forever. Repeat this phrase until it sinks in: “This feeling is temporary, and I can ride it out.”
3. “I don’t need to solve everything right now.”
When you’re spiralling, your mind often tries to “fix” things immediately. That urgency can add pressure and make you feel even more out of control. Remind yourself that it’s okay to take a step back. You don’t need all the answers right now. Focus on calming down first, and solutions can come later.
4. “I’m not alone in this.”
Feeling like you’re the only one going through something can make spiralling worse. Remind yourself that other people have felt this way, too, and you’re not alone. Whether it’s friends, family, or professionals, there are people who understand and can support you. Sometimes, just acknowledging this can ease the sense of isolation.
5. “Let’s take this one step at a time.”
Spiralling thoughts often involve imagining an overwhelming chain of events. Instead of trying to tackle everything at once, break it down. Tell yourself, “I’ll handle this one piece at a time.” By focusing on the next small step, you make things feel more manageable and less daunting.
6. “I’ve survived difficult moments before.”
When you’re spiralling, it can feel like you’ll never make it through. But you’ve faced challenges before, and you’ve made it to the other side. Remind yourself of your past resilience. Saying, “I’ve survived this before, and I can survive it again,” helps build confidence in your ability to cope.
7. “My thoughts are not facts.”
Your mind might be telling you scary or negative things, but that doesn’t make them true. Remind yourself, “These are just thoughts, not facts.” Thoughts can be distorted, exaggerated, or inaccurate. Challenge them gently and give yourself permission to let them go.
8. “It’s okay to feel this way.”
Sometimes, the urge to “stop spiralling” makes you judge yourself for feeling anxious or upset. This only adds fuel to the fire. Instead, remind yourself that it’s okay to feel this way. Emotions are valid, and accepting them often helps them pass more quickly.
9. “I’m doing the best I can right now.”
Self-criticism can amplify a spiral. When you’re feeling overwhelmed, give yourself grace. Tell yourself, “I’m doing the best I can with what I have.” This self-compassion helps soften your inner critic and calms your mind, reminding you that you don’t have to be perfect.
10. “I can focus on my breath.”
When thoughts are spiralling, your breath can be an anchor. Remind yourself, “I can always come back to my breath.” Focus on slow, deep inhales and exhales. Say to yourself, “Breathe in calm, breathe out tension.” It sounds simple, but this practice can help you regain a sense of control.
11. “What can I control right now?”
Spirals often involve worrying about things outside your control. Ground yourself by asking, “What can I control in this moment?” Maybe it’s your breath, your actions, or your environment. Focusing on what you *can* influence helps you let go of what you can’t.
12. “I don’t have to believe everything I think.”
Your mind can create stories that aren’t accurate. When you notice your thoughts spiralling, remind yourself, “I don’t have to believe everything I think.” Imagine your thoughts as clouds passing by—they don’t define you. You have the power to question and release them.
13. “Let’s focus on what’s real right now.”
Spiralling often pulls you into “what if” scenarios. Ground yourself by focusing on what’s real and concrete in the moment. Tell yourself, “Right now, I’m sitting on a chair. I can feel my feet on the floor. The air is cool.” Bringing attention to the present helps calm your mind.
14. “I am worthy, even when I’m struggling.”
When you’re spiralling, it’s easy to feel unworthy or broken. Remind yourself that your worth isn’t tied to how you feel or what you’re going through. Say, “I am worthy of love and kindness, even when I’m struggling.” This affirmation helps ground you in self-acceptance.
