Sometimes the first step to healing doesn’t come from a perfectly planned moment. Sometimes it starts in chaos or an anxiety spiral.
A client recently told me they found me during a full-blown anxiety spiral, typing into ChatGPT, looking for anything that could help them breathe. And somehow, the internet led them to me. I wish I could say they were the only one to find me mid-scroll, wondering, ‘Why can’t I make my life not feel like a mess?’ But they weren’t. It’s pretty rare to reach out for therapy because you think it might be a nice little thing on your to do list.
It was a yes moment for me, a moment when a lot of behind the scenes work came together.
Because while I spend time writing blog posts, updating my website, and tweaking search terms behind the scenes, the real goal of all of that? Is connection. Helping someone find a lifeline in a moment when they feel like they’re drowning.
That moment matters. And it reminded me: therapy doesn’t usually begin with a calm, thoughtful decision. Sometimes, it begins with desperation. With not knowing what else to do. With searching for something– anything – to ease the panic, the pressure, the exhaustion of trying to hold it all together.
If that’s where you are right now, you’re not alone. I offer anxiety therapy across Texas, and I see a lot of clients who find me in those exact moments. So if you’re searching ‘Am I having a panic attack’ whether it’s that, toxic stress, or garden-variety anxiety—here’s something you can do right now.
Anxiety Spiral Survival Kit –
1. Do a Sensory Reset (5-4-3-2-1)
Ground your nervous system using your five senses. This helps your brain shift out of panic mode.
- 5 things you can see:
Look around the room. Name each one out loud.
“The lamp. My phone case. That shadow. The corner of the rug. My shoes.” - 4 things you can hear:
Tune in to even the smallest sounds.
“The fridge hum. A bird outside. The buzz of my phone. The soft tap of my foot.” - 3 things you can touch:
Reach for texture and describe it.
“My sweater is fluffy. The chair is firm and rough. My mug is smooth and warm.” - 2 things you can smell:
This might take effort. Try:
“The peppermint lip balm. The soap on my hands. My coffee.” - 1 thing you can taste:
Use a mint, lemon candy, gum, or just take a slow sip of something. Let the sensation flood your mouth.
Say it all out loud if you can. Talking out loud overrides spiraling thoughts and slows your brain down.
2. Breathe But Don’t Count
Don’t worry about perfect breathing techniques right now. Just focus on slowing your exhale.
Try this:
- Inhale gently.
- Exhale slowly, like you’re sighing on purpose.
- Each time, let the exhale last a little longer.
Do this for 5 to 10 breaths. That’s enough. In this moment, you’re ok enough to breathe.
3. Talk Back to the Fear
That thought in your head saying “It’s all falling apart?”
It’s lying. Or at least, exaggerating.
Ask yourself:
- Is there anything I can actually do right now?
If yes, take a small step. Write down the next one and do it any time that’s not today. - If it’s 11:00 PM and it’s out of my hands?
That’s not the moment to solve it. That’s the moment to shower, wrap up in a blanket, and put yourself to bed.
Both are valid.
🗣️ 4. Repeat a Word Out Loud
If your brain is looping, try repeating a single word or short phrase out loud.
Examples:
- “I’m safe enough right now.”
- “Pause. Pause. Pause.”
- “This is not forever.”
Saying it aloud can short-circuit the thought spiral. Let your voice anchor you.
5. Walk, Even Just a Little
If you can, stand up. Walk around your space. Step outside. Circle the kitchen table if it’s all you can do.
Why? Your brain wants to go into fight-or-flight. But walking = safety.
It tells your nervous system, “If we’re walking, not running, we must not be in danger.”
6. From the end of an anxiety spiral – Shift Gently Into Comfort
Now that you’ve grounded your senses and slowed your breath, shift into something that feels like comfort or relief:
- Make a hot drink (tea, cocoa, anything).
- Watch your favorite sarcastic TV show.
- Put on music and dance, even badly.
- Wrap yourself in a blanket and squeeze tight.
- Text someone safe with a simple “Hey, just needed a hello.”
You don’t have to come out of this moment perfect. You just have to come out of it ok enough.
✨ Final Reminder
You have survived hard moments before.
You are surviving one right now.
You can get help with the deeper stuff later, but in this moment, your only job is to help your body feel safe enough to breathe.
You don’t have to earn rest. You just need it.
You don’t have to figure it all out. You just need a next step.
If You’re in an Anxiety Spiral or Panic Right Now, Read This
If you’re here because you’re overwhelmed, anxious, and exhausted, if you found this post while looking for someone who gets it, I want you to know:
It’s not too late. You don’t have to do it alone.
Therapy can be the place where you get to exhale. Where you don’t have to be “on.” Where someone finally sees you, not for what you do, but for who you are. And maybe, just maybe it’s a place where you can start to ask the question you’ve been afraid to ask. “What if I didn’t do all of this?”
And if that’s what you’re needing? I’d be honored to walk with you.
Therapy for Women Who Do Too Much, Feel Too Much, and Still Think It’s Not Enough
I specialize in working with high-functioning, anxious women, often the ones who are seen as reliable, competent, always-there-for-everyone-else. But under the surface, they’re running on fumes. They’re overthinking everything. They’re hiding a history of trauma or relational pain behind perfectionism, people-pleasing, or overworking.
Maybe you’ve been the “strong one” for so long that the idea of asking for help feels foreign or even shameful.
But here’s the truth: You’re allowed to be seen. You’re allowed to have needs. You’re allowed to reach out before everything crashes – or even if it already has.
Online Therapy for Adults and Teens Across Texas
I offer online therapy throughout Texas, along with in-person sessions in Hurst (in the Mid-Cities between Dallas and Fort Worth). I work with adults and teens, and I bring warmth, honesty, humor, and a deep respect for your unique story.
I also provide trauma-informed care, EMDR, and love helping healthcare workers who have struggled with how their anxiety has been affected by their jobs.
Ready to get started and tame your anxiety spiral?
You can schedule a free 15-minute consultation here or request a phone call or ask some questions anytime at jessie.tirrell@lastingconnectionstx.com. Or if you’re not ready to talk yet, explore more about how I work here.
Your story matters. Even the messy, panicked parts.
You’re not too much. You’re just too alone with it. Let’s change that.
