In our fast-paced world, moments of overwhelm are practically inevitable. Whether you’re caught in a web of racing thoughts, stuck replaying a distressing memory, or simply feeling disconnected from the present moment, grounding techniques can serve as powerful tools to bring you back to earth. Among these methods is the remarkably effective yet simple “spiral technique:” a quick mental exercise that can help when uncomfortable feelings become difficult to tolerate.

When We Need Grounding

We’ve all experienced those moments when our minds seem to take control, pulling us away from the present:

• Racing thoughts that won’t slow down
• Rumination on past events that feels inescapable
• Anxiety that seems to grow exponentially
• Uncomfortable emotions that feel overwhelming

During these times, we need something to anchor us back to the present moment; something to ground us.

Understanding the Spiral Technique

The beauty of the spiral technique lies in its simplicity. It requires no special equipment, can be performed anywhere, and takes only a minute or two of your time.

The technique works by engaging your imagination to visualize and then manipulate the energy patterns of your emotions. By mentally redirecting this energy, you can experience a surprising shift in how you feel.

Of course this isn’t the only technique out there, and it might not resonate with you. If not, that’s okay! Give it a try and see if it’s one to add to your tool belt.

How to Practice the Spiral Technique

When you notice yourself becoming dysregulated by distress, try these three simple steps:

Step 1: Locate and Identify the Feeling

Take a moment to pause and turn your attention inward. Where exactly in your body are you experiencing the distressing feeling? Is it a tightness in your chest? A churning sensation in your stomach? A pressure in your head?

Once you’ve located it, spend a moment describing it to yourself. Is it hot or cold? Sharp or dull? Heavy or light? Moving or static? The more clearly you can identify and describe the sensation, the more effectively you’ll be able to work with it.

Step 2: Visualize the Energy as a Spiral

Now, imagine that this sensation is actually energy moving in a spiral pattern within your body. Don’t worry about getting this “right.” Simply go with whatever comes to mind. If this energy were spinning in a spiral, which direction would it be moving? Clockwise or counterclockwise?

There’s no correct answer here. Simply observe the natural direction that feels right for your particular sensation.

Step 3: Reverse the Direction

Using your imagination, gently begin to reverse the direction of the spiral in whatever way makes sense to you. If you sensed it was moving clockwise, visualize it now spinning counterclockwise, and vice versa.

As you do this, notice what happens.

What You Might Notice

If the spiral technique works for you, you might observe:

• The intensity of the distressing feeling diminishes
• The sensation changes form or quality
• The feeling moves to a different location in your body
• The emotion becomes more manageable
• A sense of agency returns. You’re no longer at the mercy of the feeling

Some people experience dramatic relief, while others notice more subtle shifts. Either way, the technique often creates enough space between you and the overwhelming emotion to allow you to proceed with your day more effectively.

Making It Part of Your Toolkit

The spiral technique won’t necessarily eliminate all uncomfortable emotions, nor should it. Our feelings, even difficult ones, provide important information and are a natural part of the human experience. However, this simple exercise can help prevent overwhelming emotions from completely derailing your day.

Remember that different grounding techniques work for different people. If the spiral technique doesn’t resonate with you, numerous other methods exist.

Reach Out

By taking just a minute to locate, visualize, and redirect the energy of our distressing feelings, we can often find our way back to solid ground. Consider reaching out today to get started.