5 signs you’re stuck in an anxious spiral

Living through a spiral of anxious thoughts can be overwhelming, and recognizing the signs that you’re stuck in one is the first step to regaining your calm. I’ve personally experienced moments where my mind races uncontrollably—refreshing my phone repeatedly, replaying conversations endlessly, or feeling both frozen and restless at the same time. These are classic symptoms of a nervous system in dysregulation. One practice that helped me tremendously is grounding through mindful breathing techniques. For example, I use Box Breathing during stressful moments: inhaling for 4 seconds, holding for 4, exhaling for 4, and pausing for 4. This simple rhythm calms my nerves and brings focus back to my body. Similarly, 4-7-8 breathing helps me fall asleep faster after an anxious day, by slowing down my nervous system. Another habit I found invaluable was journaling my thoughts in a no-judgment zone, much like the Groundly app mentioned. When I’m spiraling, venting to friends often makes me feel like I’m oversharing or burdening others, which ends up increasing guilt. Having a private digital space to dump my brain clutter has been a game changer, helping me reflect on my patterns without shame. It's also important to acknowledge that when anxiety makes you restless yet stuck, it’s not laziness—it's your nervous system’s attempt to protect you. Doing simple physical actions like light cleaning or taking purposeful breaths can serve as a bridge to moving past that immobilizing feeling. Finally, anxiety often tricks us into waiting on others to change so we can feel safe. But true grounding involves reclaiming your inner calm independently. This means embracing self-soothing rituals and focusing on what you can control—your breathing, your environment, your mindset. Over time, these everyday grounding practices have empowered me to step out of anxious spirals and reconnect with my body and mind in healthier ways.