when you’re spiraling: a reminder you can hold onto

Emotional spiraling is something I see often—and something I’ve experienced myself. It’s that moment when anxiety, fear, or stress builds so quickly that it feels like the ground drops out beneath you. One thought turns into ten. Your body feels tight, heavy, or restless. Suddenly you’re not just overwhelmed—you feel hopeless, incompetent, or convinced that something is deeply wrong with you.

It’s a terrible feeling. And it’s scary.

When someone is spiraling, it can feel all-consuming, like the intensity of the moment will never ease. Your mind tells you this is permanent. That you’re stuck. That this is who you are now. That’s one of the hardest parts of a spiral: it distorts time and perspective. Everything narrows. The light feels far away or impossible to reach.

Here’s the most important thing I want you to hear—because it has helped me more than anything else:

It will not always be this way.

Even when it feels endless, the intensity of an emotional spiral will pass. Sometimes it softens in a few hours. Sometimes it eases after sleep. Sometimes it takes a day or two. But emotions, no matter how powerful, are not permanent states. They move. They shift. They change.

And you don’t have to feel calm or confident for that to be true.

One thing that can help in a spiral is gently reminding yourself of this reality—even if part of you doesn’t believe it yet. You don’t have to feel hopeful. You don’t have to feel strong. You only have to recognize that you’ve felt overwhelmed before… and you made it through. That matters.

Another important piece is allowing the feelings to exist without fighting them so hard. Spirals often intensify when we resist them—when we tell ourselves we shouldn’t feel this way, or that we need to make it stop immediately. That internal battle adds another layer of distress. Instead, try saying: This is really uncomfortable. And I can let it be here for now. Acceptance doesn’t mean approval. It means reducing the struggle.

Leaning on your support system can also make a difference. A trusted friend, partner, family member, or therapist can help anchor you when your thoughts are pulling you under. And if reaching out feels like too much, grounding yourself in the present moment can help—focusing on work, engaging in a familiar routine, or doing something you normally enjoy. Distraction isn’t avoidance; sometimes it’s regulation.

Spiraling doesn’t mean you’re weak. It doesn’t mean you’re failing. It means you’re human—and likely carrying more than your nervous system can process in that moment. So many people experience this, even if they don’t talk about it.

There is light. There is joy. There is purpose ahead—even when you can’t feel it right now. You have influence over your journey. You matter. You bring unique strengths, perspective, and presence into this world in ways only you can.

There’s a reason the saying exists: This too shall pass.
Because it’s true.

You’ve been here before. You made it through.
And you can make it through again.

You’ve got this.