How to Stop an Anxiety Spiral: Reframe Critical Thoughts for a Positive Outlook

Anxiety can feel overwhelming, like a wave crashing over you that you can't escape. One anxious thought quickly spirals into another, and before you know it, you're deep in a rabbit hole of worry and doubt. This is known as an anxiety spiral—a mental loop where anxious thoughts feed into each other, intensifying the fear and distress.

But here's the good news: You have the power to stop the spiral. By observing your thoughts, challenging your inner critic, and reframing negative thinking, you can regain control and turn the spiral in a more positive direction.

Step 1: Observe Your Thoughts—Don’t React

The first step in breaking free from an anxiety spiral is to observe your thoughts instead of immediately reacting to them. When anxiety strikes, it often brings with it a flood of intrusive thoughts that seem urgent and undeniable. Thoughts like “What if I fail?” or “I’m not good enough.” These thoughts can feel overwhelming, but remember, thoughts are not facts.

To begin, pause and take a step back. Instead of identifying with the anxious thought, notice it as something separate from yourself. Try to observe it like you would a passing cloud in the sky—just there, but not you.

Action Step:

Practice mindfulness to increase awareness of your thoughts. This can be as simple as noticing when an anxious thought enters your mind and mentally saying, "I see you, thought. But you don’t control me." The goal is to create space between you and the thought, which allows you to respond mindfully rather than react impulsively.

Step 2: Challenge Your Critical, Intrusive Thoughts

Anxiety often feeds on critical, intrusive thoughts that amplify fear, self-doubt, or worst-case scenarios. These thoughts can feel very convincing, but they are rarely grounded in reality. To break the spiral, it’s crucial to challenge these thoughts.

Start by asking yourself:

- Is this thought realistic?

- What evidence do I have to support this thought?

- What would I say to a friend who had this thought?

Often, we hold onto irrational fears, and a large part of the anxiety spiral comes from believing those fears without question. But when you challenge those fears with logic and perspective, they begin to lose their grip on you.

Action Step:

Write down the intrusive thought and analyze it critically. Break it down and question whether it’s an exaggeration or an unrealistic worst-case scenario. For example, if you’re worried about a presentation, ask yourself, “Have I presented well before? What’s the worst that could happen, and how can I handle it?”

Step 3: Reframe the Negative Thought

Once you’ve identified and challenged the negative thought, it’s time to reframe it. Reframing is about shifting your mindset to look at the situation more positively or constructively. Instead of saying, “I’m going to fail,” try saying, “I may feel nervous, but I’ve prepared well and I can handle this.”

Reframing doesn’t mean denying your feelings or pretending everything is perfect—it’s about choosing a more balanced, empowering perspective. This process helps shift your thinking from a place of fear to one of self-empowerment.

Action Step:

Take a moment to rewrite your negative thought in a more constructive, positive light. For example, if you're anxious about a job interview, instead of thinking, "I’m not qualified for this job," reframe it to, “I may not know everything, but I have the skills and experience that can contribute to the team, and I’m open to learning.”

Step 4: Take Action—Focus on What You Can Control

Once you’ve observed your thoughts and reframed the negative ones, it’s time to take action. Anxiety often thrives when we feel helpless or out of control. Taking action, even small steps, can help break the cycle of worry and restore a sense of control.

When you’re in the middle of an anxiety spiral, it can be hard to think clearly. So, break things down into simple, manageable steps. Ask yourself, “What’s one small action I can take right now to feel better?” This could be something as simple as taking a deep breath, going for a walk, or reaching out to a friend.

Action Step:

Set a small, achievable goal that will help you regain a sense of control. For instance, if you’re anxious about work, focus on completing one task at a time, or take five minutes to breathe and refocus. Breaking your day into small, manageable steps can make a huge difference in shifting your mindset.

Step 5: Practice Self-Compassion

Throughout this process, be kind to yourself. Anxiety can be difficult to manage, and it’s easy to get frustrated when the spiral doesn’t stop immediately. But instead of criticizing yourself for feeling anxious, practice self-compassion. Recognize that it’s normal to have moments of anxiety, and be gentle with yourself when you struggle.

Action Step:

Whenever you feel anxious, try saying to yourself, “It’s okay to feel this way. I am doing the best I can, and I can handle this.” This simple act of self-compassion helps reduce the harsh inner critic that can perpetuate the anxiety spiral.

Conclusion

Stopping an anxiety spiral isn’t about magically eliminating all your worries—it’s about learning how to respond to them in a healthier, more constructive way. By observing your thoughts, challenging intrusive worries, reframing negativity, and taking action, you can regain control of your mind and break free from the cycle of anxiety. And remember, practice makes progress. Over time, these steps will help you feel more resilient in the face of anxiety.

If you find that your anxiety spirals are becoming unmanageable or if you’re struggling with intrusive thoughts, Bloom Practice’s trained therapists can offer an unbiased, professional opinion. They can help you develop tools for managing anxiety and navigating the challenges that life throws your way. Request a session with one of our therapists today.

References:

- Beck, A. T. (2011). “Cognitive Therapy: Basics and Beyond”. The Guilford Press.

- Burns, D. D. (2009). “The Feeling Good Handbook”. Plume.

- Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. “Cognitive Therapy and Research”, 36(5), 427–440.

- Neff, K. D. (2011). “Self-Compassion: The Proven Power of Being Kind to Yourself”. William Morrow.