We’ve all been there: that overwhelming feeling when anxious thoughts start multiplying, feeding off each other until you feel completely out of control. It’s like being caught in a mental whirlpool, pulling you down into worry, panic, or despair. This “spiraling” can be terrifying, making it hard to think clearly or see a way out. In these moments, having a few simple, grounding phrases ready can be incredibly powerful tools to interrupt the cycle. What can you actually say to yourself when you’re spiraling to regain a sense of calm? Let’s look at nine helpful self-talk statements.
1. “This Feeling is Temporary”
When you’re spiraling, intense emotions like panic or dread can feel permanent and all-consuming. Reminding yourself explicitly that feelings *do* pass helps create distance. It acknowledges the discomfort without accepting it as a forever state. This phrase acts as a reality check against the catastrophic thinking common when you’re spiraling. Repeating it can anchor you in the knowledge that relief will come.
2. “Just Breathe”
Focusing on your breath is a fundamental grounding technique. Silently instructing yourself to “Just breathe” brings attention back to your body and the present moment. It interrupts the racing thoughts by shifting focus to a physical sensation. Deep, slow breaths also calm the nervous system physiologically. This simple command is incredibly effective when you’re spiraling and need immediate anchoring.
3. “What is Actually True Right Now?”
Spiraling thoughts often involve exaggeration, assumptions, and worst-case scenarios. Asking yourself this question forces a reality check. Focus on concrete facts in your immediate environment or situation, separating them from anxious interpretations. What can you see, hear, touch? This helps counter the “what ifs” that fuel the anxiety when you’re spiraling.
4. “I Have Survived This Feeling Before”
Recalling past instances where you felt similarly overwhelmed and made it through reinforces your resilience. It reminds you that difficult emotions, while painful, are survivable. This affirmation builds self-efficacy by drawing on your own history of coping. Remembering your strength is crucial when you’re spiraling and feeling powerless. It proves you can handle it again.
5. “Focus on the Next Small Step”
When the overall situation feels too big, break it down. Ask yourself, “What is the very next small thing I can do?” This could be getting a glass of water, stepping outside, or finishing one simple task. Focusing on immediate, manageable actions prevents paralysis. It restores a sense of agency, which is often lost when you’re spiraling.
6. “These Are Thoughts, Not Necessarily Facts”
Creating distance between yourself and your thoughts is key. Remind yourself that just because a thought enters your head doesn’t make it true or predictive. Labeling them as “just thoughts” reduces their power and emotional charge. This cognitive diffusion technique is essential for managing negative thought loops when you’re spiraling. It helps you observe thoughts without getting swept away.
7. “It’s Okay to Feel This Way”
Fighting or judging your anxious feelings often makes them stronger. Granting yourself permission to feel scared, overwhelmed, or uncertain reduces the internal struggle. Self-compassion soothes the nervous system. Acknowledging your feelings without criticism is a vital step towards calming down when you’re spiraling. It replaces self-judgment with acceptance.
8. “I Am Safe Right Now”
Often, spiraling involves fears about future threats or perceived dangers that aren’t immediate. Bring yourself back to the present physical reality by affirming your current safety. Notice your surroundings and confirm that, in this specific moment, you are physically secure. This grounding statement directly counters the anxiety’s tendency to project danger, helpful when you’re spiraling.
9. “This Doesn’t Have to Make Sense Right Now”
Trying to logically analyze or “fix” the spiraling thoughts while you’re in the midst of them is often counterproductive. Give yourself permission to simply ride out the wave without needing immediate answers or solutions. Sometimes, accepting the temporary confusion is the fastest way through it. This relieves the pressure to control the uncontrollable when you’re spiraling.
Finding Your Anchor in the Storm
Having these phrases handy can provide crucial anchors when your thoughts feel like a raging storm. They won’t magically erase difficult feelings, but they can interrupt the momentum of anxiety and help you regain your footing. Practice them when you’re calm so they come more easily when you’re spiraling. Finding the words that resonate most with you can make all the difference in navigating overwhelming moments with greater calm and self-compassion.
What phrases or techniques do you find most helpful when you feel overwhelmed or start spiraling? Share your tips in the comments.
Read More:
5 Red Flags in Your Own Behavior That You Shouldn’t Ignore for Your Mental Health
6 Mental Health Myths That Need to Die in 2025
Latrice is a dedicated professional with a rich background in social work, complemented by an Associate Degree in the field. Her journey has been uniquely shaped by the rewarding experience of being a stay-at-home mom to her two children, aged 13 and 5. This role has not only been a testament to her commitment to family but has also provided her with invaluable life lessons and insights.
As a mother, Latrice has embraced the opportunity to educate her children on essential life skills, with a special focus on financial literacy, the nuances of life, and the importance of inner peace.