What to Text Yourself When Spiraling
We’ve all been there. You’re going about your day, and suddenly, feelings of anxiety or sadness sweep over you like a powerful tide. It can feel overwhelming. One minute, you’re fine, and the next, you’re questioning everything. You’re not alone in this, and it’s important to remember that the work of therapy doesn’t just happen during your sessions; it’s a continuous journey.
So, what can you do when you find yourself spiraling? Let’s explore some practical text messages you can send to yourself to shift your mindset and regain a sense of control.
Why Does This Work?
When emotions take over, our brains can become flooded. This triggers our stress response, making it hard to think clearly. By texting yourself specific messages, you can activate a different part of your brain. This technique taps into mindfulness and emotional regulation. It’s a simple yet powerful way to ground yourself during those tough moments.
How to Craft Your Messages
Here are a few templates that you can have ready in your phone for those spiraling moments:
Affirmations
– “I am doing my best, and that is enough.”
– “This feeling will pass.”
Reality Checks
– “What I’m feeling isn’t permanent. I can take a break.”
– “I have made it through tough times before; I can do it again.”
Grounding Statements
– “Right now, I am safe. This moment is temporary.”
– “I can focus on what I can control right now.”
Action Prompts
– “What’s one small step I can take to feel better?”
– “Take five deep breaths. I can do this.”
Encouragement to Reach Out
– “It’s okay to ask for help. I can text a friend or my therapist.”
– “I have support around me, like my therapist or my Kai app.”
Kai offers immediate support when you need to practice these skills in real-time. You can have conversations with your AI companion to help you process what you’re feeling and shift your mindset.
Resources to Keep You Grounded
Books
1. “The Gifts of Imperfection” by Brené Brown: This book dives into the power of vulnerability and how to live authentically, which can be a great comfort during tough times.
2. “Feeling Good: The New Mood Therapy” by David D. Burns: A classic that provides practical tools for overcoming negative thoughts that can lead to spiraling.
YouTube Channels
1. Therapy in a Nutshell: This channel shares quick and easy videos focused on mindfulness, coping strategies, and emotional regulation techniques.
2. Kati Morton: A licensed therapist who offers advice on a variety of topics; her videos are filled with encouragement and practical tips for managing anxiety and depression.
Finding Your Support
Every moment is a chance for growth, and your journey doesn’t have to be lonely. Kai provides ongoing, structured support via messaging, helping you bridge the gap between therapy sessions. Whether you need to talk through your feelings or just want a prompt to remember your coping skills, it’s there for you.
Ready to take that step? You can always reach out for support.
Give Kai a try on WhatsApp or Apple Messages to help you maintain your momentum between therapy sessions. You’re not alone in this journey!
