EPISODE 166: Navigating Anxiety Spirals: How to understand them, prevent, and build coping strategies for them
In this episode, we discuss the importance of identifying our triggers. We share insights into how our bodies carry our stress and give warning signs. We'll cover various approaches to deal with worry spirals when they are unavoidable. By the end of this episode, you'll have practical tips and a clearer understanding of how to prevent anxiety spirals and what to do when you can’t prevent them.
We Go Boldly Podcast · Tovah, Rielly Kopan
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Show Notes
Welcome to We Go Boldly, the go-to show for insights and tips on embracing and opening up your life. In today's episode, we explore the anxiety spirals and what we can do to understand them and prevent them. Anxiety spirals are overwhelming mental states triggered by escalating anxious thoughts and stress hormones. Rooted in the brain's fight-or-flight response, modern stressors can lead to catastrophic thinking and physical symptoms. Recognizing triggers, practicing mindfulness, and implementing stress management techniques are vital in preventing and managing anxiety spirals.
In this episode, we discuss the importance of identifying our triggers. We share insights into how our bodies carry our stress and give warning signs. We'll cover various approaches to deal with worry spirals when they are unavoidable. By the end of this episode, you'll have practical tips and a clearer understanding of how to prevent anxiety spirals and what to do when you can’t prevent them.
Main Talking Points
- . Understanding Anxiety Spirals: How escalating anxious thoughts and stress hormones contribute to overwhelming mental states.
- Triggers and Symptoms: Identifying common triggers like major life stressors and intrusive thoughts that lead to negative thought spirals.
- Prevention Strategies: Techniques such as challenging negative beliefs, practicing mindfulness, and making lifestyle adjustments to combat anxiety spirals.
- Coping Techniques: Deep breathing, muscle relaxation, mindful grounding, and healthy distractions to stop spiraling out of control.
- Key Takeaways: Importance of recognizing spirals, utilizing coping mechanisms, and showing self-compassion during anxious moments.
Homework
- Pick 3-5 things we talked about and prepare them so you have a worry spiral kit available
- Start practicing 1-2 of those things throughout the week and let us know how it goes!
- Join our weekly women’s circle.
Links and Resources
Website: www.goboldlyinitiative.com
Recommended Reading:
- 18 Anxiety Worksheets for Adults, Teens, & More (positivepsychology.com)
- How to Stop an Anxiety Spiral: 7 Tips From a Therapist (choosingtherapy.com)
- How to Stop Worrying (oprahdaily.com)
- 8 Grounding Techniques to Try When You’re Spiraling | SELF
- Is It An Anxiety Spiral? How to Tell & What to Do to Feel Better (insighttimer.com)
- 4 Things To Remember The Next Time You’re Spiraling - Headspace
- What is Catastrophic Thinking?- How to Stop It — Talkspace
- How to Stop an Anxiety Spiral: 7 Tips From a Therapist (choosingtherapy.com)
- 7 Strategies For How To Stop Yourself From Spiraling (betterup.com)
Related Episodes:
- Anxiety and Embracing our Power https://we-go-boldly-podcast.simplecast.com/episodes/episode-95-anxiety-and-embracing-our-power
- Unlocking What Holds Us Back: Fear and Doubt https://we-go-boldly-podcast.simplecast.com/episodes/episode-107-unlocking-what-holds-us-back-fear-and-doubt
Social Media Handles: follow us on IG @goboldlytogether, FB @goboldlytogether, or LI @go-boldly-initiative or email us at [email protected].
Thank you for tuning into We Go Boldly. If you enjoyed this episode, please subscribe, leave a review, and share it with friends who might also benefit from preventing and handling a worry spiral. For more updates and episodes, follow us on IG @goboldlytogether, FB @goboldlytogether, or LI @go-boldly-initiative. Stay tuned for our next episode..
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