STOP THE RIDE I WANNA GET OFF!

Tips on how to stop a spiral in its tracks

The most important thing I can share with you from what I've learned is ...

 IT IS POSSIBLE TO STOP A SPIRAL!

But before I get into the steps involved in doing that,

here's a really quick way that combines everything in case you're spiraling right now.

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If you're

currently in a

downward spiral,

try this to

help you stop.

Cute little Jackie dog
Hi! 
Everything's
gonna be ok.

Create a Game Plan that Works for You

Rather than being at the mercy of our downward spiral, we CAN learn to stop it!

Having a plan in place to help you stop spiraling is super important. I mean, before you can ride that spiral back up, you have got to stop it. And the faster you stop it, the easier it will be to ride it back. The lower you go, the harder it is to turn around. 

The Method above is great, and if it works for you, copy and paste that shit so it's handy!

You can search for more ideas online by searching "How to stop an anxiety attack" or "How to stop a downward spiral."  

Or you come up with something totally your own.  Just keep these 3 things in mind ... 

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1. Be Aware

Be aware of the signs that you are spiraling down. Watch out for any negative self talk - especially when it really piles on.

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2. Stop It!

Find something that will help you stop it and use it as many times as you need to until it stops. Don't give up - you can do it!

 

Do I sound like a broken record? Haven't I said "Be Aware" before? Well, that's because I can't stress enough how vital it is that you notice that you're spiraling.  A downward spiral can sneak up on you pretty quickly and take over your reasoning center before you know it, so it's vital that you pay attention to what it feels like when one is coming on.

 

I've only had one spiral get away from me since I started doing this and it's because I didn't catch it before it got out of hand. 

Have the confidence to know that you DO have some control over it. This might be hard to feel in the beginning, so you're just gonna have to trust me on this for now. II will tell you that my confidence has increased over the years since I've had success stopping them. 

 

I'm not gonna lie, some spirals are harder to stop than others, and some may get further than you would like. In that case, go back to being compassionate with yourself. It's ok.

3. Give Your Brain Something Else to Do

Our brains really like to help us out.  They wanna get in there and DO SOMETHING when we're having a hard time. Unfortunately, if left to their own devices, they often do things that are counter-productive. The idea is to give it a job that will actually help you! So, here are some ways to distract your brain so you can actually CHILL... because when you're spiraling, that's what you need most ... to chill ...

And, remember, this can be a process. You may have to do it more than once or try different things.  That’s ok.

Give yourself Love and Compassion and Understanding right now.

BREATHE IN and BREATHE OUT

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LOOK FOR FUNNY SHIT

HUG YOUR PET

EXERCISE

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LISTEN TO MUSIC/SING

CALL A FRIEND

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TAKE A SHOWER/BATH

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DANCE

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LOOK AT CUTE CAT PICS