Trapped in Thought: How to Interrupt an Anxiety Spiral

“I check my phone—no calls, no texts. It’s been hours. Did I say something wrong? I reread my last message, dissecting every word. Was the smiley face too much? Too little? My stomach twists as my thoughts race: Are they mad? Ignoring me? What if something’s wrong? I try to distract myself, but the silence is deafening. Maybe I should text again. No…that might seem desperate. My heart pounds as worst-case scenarios flash through my mind, each more ridiculous than the last.

Finally, my phone buzzes: ‘Hey, sorry! Got caught up. Call you soon.’ Relief settles in, but it’s tangled with embarrassment, exhaustion, and the lingering fear that the next silence will pull me back into the spiral again.

And that’s what scares me the most.”

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An anxiety spiral begins with one thought—often small—that grows into a tangle of intrusive, catastrophic worries. It pulls us out of the present, into a world of imagined fears. When this happens, our brain’s fight-or-flight system kicks in, responding to thoughts as though they were real, physical threats.

This response is natural, but it’s also why anxiety can feel so overwhelming. The body reacts to our thoughts as though we’re running from a lion, even when we’re simply waiting for a text. Over time, this reaction distorts our perception of reality.

But there’s good news: Anxiety doesn’t have the final say. In fact, learning to interrupt the spiral can remind us that we are not powerless, nor are we alone.

Steps to Interrupt the Anxiety Spiral

1. Acknowledge the Spiral

The first step to breaking free is naming the spiral. Recognize your feelings without judgment and identify the thought triggering your anxiety. Ask yourself: What am I really afraid of? What story am I telling myself?

Naming your anxiety doesn’t make it stronger; it makes it manageable. Lamentations 3:19-21 captures this process beautifully: “I remember my affliction and my wandering… Yet this I call to mind, and therefore I have hope.” Naming our struggles allows us to move toward clarity and truth.

2. Don’t Try to “Will Yourself” Out of Anxiety

Focusing on “getting rid” of anxiety reinforces the belief that anxiety—and by extension, we—are bad. Thoughts like “just stop thinking about it” or “I should be able handle this” lead to shame and avoidance. Instead, shift the goal to managing anxiety and reshaping your relationship with it, fostering peace and long-term growth.

3. Focus on the Present

Anxiety thrives on “what-ifs.” Bringing your focus to the present disrupts the spiral. Try grounding techniques like:

• Taking slow, deep breaths (breathe 3 seconds in through the nose, hold for 3 seconds, breathe out the mouth for 3 seconds)

• Moving your body (a short walk, stretches, or jumping jacks).

• Journaling your thoughts to gain clarity.

• Engaging your senses—what do you see, hear, or feel around you?

By anchoring yourself in the present, you remind your mind and body that you are safe. 

3. Reframing Anxiousness

Anxiety often creates an either/or mindset: “If this happens, everything will fall apart.” Instead, practice embracing the “and.” You can feel anxious and still go about your day. For example:

Instead of, “I need to run errands, but I feel too anxious,” try: “I feel anxious, and I will still pick up groceries.” Or “though I feel anxious, I will still try to connect with friends at game night.”

Reframing allows us to function without letting anxiety dictate your choices. This perspective shift reminds us that anxiety, while present, doesn’t have to control our lives.

4. Surrender Worries to God

At its core, anxiety spirals often stem from a desire for control. When we can’t predict or manage outcomes, fear takes over. Scripture reminds us that we don’t have to carry this burden alone. Jesus says, “Come to me, all who labor and are heavy laden, and I will give you rest” (Matthew 11:28).

Surrendering our worries to God does not mean ignoring or negating them; it means entrusting them to the one who holds all things together. In prayer, bring your thoughts and fears to God. Let His promises and very nature anchor you.

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The Truth: Anxiety Does Not Define You

Anxiety spirals can feel suffocating, but it does not define you nor negate the inherent value you have. By naming your fears, focusing on the present, reframing your thoughts, and resting in God’s care, you can break free from the spiral’s grip.

As you take these steps, be patient and kind to yourself. Perspective takes time and practice. The God who invites you to rest in Him is faithful to walk with you, moment by moment.

Cheering you on,