Worry Spirals

Have you ever experienced a worry spiral?

It can last a few minutes or a few hours.

For me, it was several days.

Last Friday, I woke up with an itchy nose and couldn’t stop sneezing. By Saturday afternoon, I was experiencing throat sensitivity, chills and fatigue. Although my symptoms felt like the onset of a cold, I panicked.

I thought about people who had few symptoms that were now fighting for their lives or had passed due to coronavirus. I thought about hospitals’ morgues overflowing.

Cue the spiral.

What if I have it? Do I need to get tested? I don’t want to die. I can’t leave my family. They can’t afford a funeral. I can’t abandon my sister. I’m not finished with life I’m just getting started.

These dark thoughts led to paranoia. I was afraid to fall asleep.

I don’t have the coronavirus. I just need more rest and suffer from pollen allergies.

When I discussed it with my therapist, she recommended I recite what’s happening around me to be present. For example, “It’s 11:40 pm EST April 23, 2020. I’m laying in my bed with the lights out. I should be sleep but am typing this post. I can breathe. I am resting my head on my pillow. It’s relatively quiet. I hear my father snoring in the next room.”

Being present can break worry spirals. For specific strategies, check out this Shine article.

How do you manage your worry spirals?

Author: BellaDour

Writer. Screenwriter. Poet. I write about personal development, self-care and adulting

4 thoughts on “Worry Spirals”

    1. Great point! I muted virus notifications from my Google Alerts to lessen the worry. We’ve been inundated with horror stories for months. Setting boundaries with how often we consume specific content can help. Thanks for reading.

      Like

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