Grounding

I’ve recently been having the spiraling intrusive thoughts coming up out of seemingly nowhere. Well not exactly nowhere, having some relationship issues but the thoughts will just randomly show up when I’m clam home reading a book.

Hello everyone! I’m starting to recognize when my thoughts begin to spiral, when i’m seeking reassurance or checking. But I still have the sense of uneasiness and anxiety. I was wondering what others do that allow them to move forward with their day when they realize this? I don’t know if I’m making sense, but what are ways you pull the focus back to the present and yourself? Like besides saying “maybe or maybe not”, more like what do you do with yourself after you recognize the thoughts? I feel like I’m at a “now what?” and don’t know what to do with my anxious energy. I’m trying to find something physical to help me so if you also have any hobbies or interests that help I would love to hear it.

This is my first time posting on here, and it’s sorta a general question. I genuinely don’t know what to do with myself when my emotions take over from a thought. I know the basics of ERP work is to sit with your feelings, label it and let your thoughts pass, but even when I try to indulge in good distractions and avoid the thought, the feeling still lingers and I can’t help but vent to my partner about it. I can see it’s affecting him and our relationship. I’ve tried journaling, going out for a run, breathing exercises, labeling my thoughts and feelings, but I’m still left restless and unable to sleep because my frustrations and anxieties get too strong. I listened to a recent podcast on reassurance seeking, and she says that a study shows that venting has ZERO benefits. The host says she journals or records herself venting to avoid “bottling it up” and she acknowledges that others may also be going through their own things. I want to be able to ride the wave on my own and practice these tools in the process, but does anyone else have any advice that helps them? TLDR: My feelings get too strong and leaves me restless. I’m seeking advice on what other strategies I can use to cope with my emotions on my own, besides journaling, going for a run, breathing exercises and labeling my thoughts/feelings.