We’ve all been there—you're going about your day, and suddenly, something triggers a strong emotional reaction. Whether it’s a comment from a romantic partner, perceived judgment from a colleague, or a reminder of a past event, it can feel like a sudden descent into an emotional spiral. You find yourself caught in a loop of overwhelming emotions, negative thoughts, and a sense of losing control. This is completely normal, and it’s something most of us experience. The good news is that emotional spirals don’t have to take over. With the right strategies, you can learn to recognize when you're spiraling and take steps to regain control.
Triggers are situations, events, or experiences that spark intense emotional reactions. Your reaction to a trigger is often tied to past experiences or unresolved issues that are still affecting your emotional state. For example, if your father was very critical of you when you were growing up, a male supervisor criticizing you for a mistake can feel like being transported back to your childhood, gripped by the same fear of disappointing the person you depended on for safety and love. When we experience a trigger, it can feel like we’re being pulled into a vortex of strong feelings that we can’t escape.
Common types of triggers include:
When a trigger occurs, our body goes into what’s called the fight-flight-freeze response. This is our body’s natural reaction to perceived danger, designed to keep us safe. However, when it’s triggered by an emotional event rather than physical danger, it can cause overwhelming emotions and a sense of losing control. Physically, this may look like an increased heart rate, shallow breathing, tight muscles, dizziness, or lightheadedness. However, sometimes a spiral can be mostly mental, with few (or very subtle) physical symptoms. The signs may be purely mental and behavioral, such as:
Once you learn to recognize that you’re spiraling, the good news is that you have the power to pull yourself out. Here are some strategies you can use:
The first step is to pause. When you’re in the midst of an emotional spiral, it’s important to stop and take a moment to breathe. Use deep, slow breaths to activate your parasympathetic nervous system and physically calm your body. A simple technique you can use is box breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold for 4 counts. Repeat until you feel your body starting to calm.
After taking a moment to breathe, you can shift your focus to the present moment using grounding techniques. One effective method is the 5-4-3-2-1 exercise:
This technique brings you back to the physical world around you, helping to reduce anxiety and create a sense of safety.
Next, try to name your emotions. Simply acknowledging what you’re feeling—such as “I feel anxious” or “I feel frustrated”—can help reduce the intensity of those emotions. This practice shifts activity from the emotional brain to the rational brain, making it easier to process and move through the feelings.
During a spiral, your mind may be full of distorted thinking. Catastrophizing, or expecting the worst to happen, is common. Try asking yourself, “Is this thought absolutely true?” or “What evidence do I have to support this?” Reframing negative thoughts helps to interrupt the spiral and regain a sense of control.
Sometimes, taking a small action can help break the spiral. It could be something as simple as drinking a glass of water, stretching, or stepping outside for a few minutes. These actions provide a tangible way to shift your focus and start regaining control over your emotions.
Lastly, be kind to yourself. It’s normal to feel triggered sometimes, and it doesn’t mean you’ve failed or that you’re weak. Remind yourself, “It’s okay to feel this way. I’m doing the best I can.” Self-compassion helps reduce shame and self-criticism, enabling you to move through the spiral with more grace and less resistance.
While it’s important to know how to pull yourself out of a spiral, there are proactive steps you can take to prevent them from happening as frequently.
Keeping a journal to track your triggers can help you understand what sets off your emotional spirals. Once you identify your triggers, you can work on managing them by setting boundaries or creating plans to cope when they arise.
Incorporate healthy coping strategies into your routine, such as mindfulness, meditation, regular exercise, and maintaining a balanced lifestyle. Working on emotional regulation skills can help you respond more calmly to difficult situations.
If your emotional spirals are frequent or particularly intense, therapy can provide additional tools and support. Therapists can help you understand the root causes of your triggers, teach emotional regulation strategies, and guide you through the process of managing intense emotions.
Everyone gets triggered—it’s a normal part of being human. The good news is that recognizing, pulling out of, and preventing emotional spirals are skills that improve with practice. If you find yourself struggling to regain control, Medens Health offers compassionate support for managing emotional triggers and learning to navigate life’s challenges. Reach out to us for tools and guidance that can help you build emotional resilience and thrive.
Get started here, call or text (833) 624-5400, or fill out our contact form today!
Disclaimer:
The information provided in this blog is for educational and informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Reliance on any information this blog provides is solely at your own risk. Always seek the advice of your physician or a qualified mental health provider with any questions regarding your medical or mental health. If you don’t currently have a therapist, we can connect you with one who is qualified to give you safe, professional, and ethical advice regarding your mental health.
If you or someone you are responsible for is experiencing a medical emergency, is considering harming themselves or others, or is otherwise in imminent danger, you should call 9-1-1 and/or take them to the nearest emergency room.
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