Spiraling Out - Please Help

Take some deep breaths and if you’re currently involved in ERP therapy, try to implement some ERP techniques. Also, I know it feels impossible but it always helps me when I get up and move around, whether it be outside or just around the house. Sending love and light.

It will pass, you can do this.

Use Ice as a Distraction “Grab some ice and either eat it, make an ice pack and place it on your head or chest, or dunk your face into ice water. This helps to distract the fight or flight response (amygdala being activated and making your body respond with cortisol [stress hormone] and adrenaline), and allows your neurotransmitters to refocus on the ‘pain’ response of the ice.” – Christina Powell, LMHC,

Ground Yourself – Literally “Take off your shoes and socks and feel the ground/floor/dirt beneath you. Spread your toes, stretch your toes, plant the soles of your feet deeper into the ground. Notice the temperature of the floor beneath you. Notice the surface beneath you. Here, you are actively and intentionally choosing where to focus your attention, moving away from the overstimulation you may be experiencing due to a multitude of demands/stressors/responsibilities/noise in your life at this moment in time.” – Melissa Barsotti, LCSW, Mindful Therapy Practice 13. Practice Mindfulness Mindfulness, often confused with meditation, also involves being present. While the two are similar, mindfulness does not require a quiet space free from distractions.3 First, spend a few minutes noticing each one of your senses. What can you see, hear, feel, taste, and smell? Spend a few minutes on each sense. Rather than analyzing or judging what comes up, make an effort to be present. When thoughts come up, envision them as passing clouds.