Spiralling & In Crisis

Spiralling describes a rapid worsening of thoughts, feelings, or behaviours, often leading to a state of crisis. In crisis, emotions may feel overwhelming and control may feel out of reach. Recognising when you are spiralling is vital for taking steps to slow down, stay safe, and seek support.

Crisis Notice

If you feel you are in immediate danger of harming yourself or others, call emergency services right away. If you are not in immediate danger but are in crisis, reach out to a crisis hotline or trusted professional without delay. You do not have to face this alone.

What It Feels Like

Spiralling into crisis can look and feel different for everyone:

• Physical signs: racing heart, shaking, exhaustion, or difficulty breathing
• Mental signs: intrusive thoughts, catastrophising, or losing track of rational thinking
• Emotional signs: panic, despair, anger, or overwhelming sadness

It may feel like everything is collapsing at once and that coping is impossible.

Everyday Tools & Practical Tips

Steps that can help slow spiralling in the moment:

• Pause: take a breath and remind yourself that the crisis will pass
• Grounding: name five things you can see, four you can touch, three you can hear, two you can smell, one you can taste
• Safe space: remove yourself from triggering environments if possible
• Crisis contacts: call a trusted friend, mentor, or professional to talk you through the moment
• Focus small: set a simple, achievable task (drink water, step outside) to regain a sense of control

Longer-Term Approaches

Building resilience to reduce crisis episodes:

• Therapy: counselling helps identify triggers, warning signs, and coping strategies
• Crisis planning: create a written plan for what to do and who to contact when spiralling starts
• Support networks: having people aware of your struggles reduces isolation and risk
• Emotional regulation: mindfulness, DBT skills, or relaxation practices strengthen coping abilities
• Lifestyle: consistent rest, nutrition, and routine reduce vulnerability to crisis

When to Seek Professional Help

Seek urgent support if:

• You feel unsafe with yourself or fear losing control
• Spiralling leads to self-harm or suicidal thoughts
• Crises are frequent and interfere with daily functioning
• Anxiety, depression, or trauma responses escalate beyond your ability to cope

Moving Forward

Spiralling and crises can feel terrifying, but they are not permanent states. With crisis support, professional help, and compassionate coping tools, you can learn to manage overwhelming moments and move toward safety and stability.