When You’re Spiralling—Use This.

This is not for thinking.

This is for getting back in your body.

Use it when you’re overwhelmed, dissociating, panicking, or frozen.

It takes less than 5 minutes. Use it anywhere.

🔹 Step 1: Orient to the Room

Say out loud (or in your mind):

“I am here. This is now. This is my body.”

Then slowly name out loud:

  • 5 things you can see
  • 4 things you can feel
  • 3 things you can hear
  • 2 things you can smell or imagine smelling
  • 1 thing you can taste or imagine tasting

You are pulling your awareness back into the moment. Anchor through your senses.

🔹 Step 2: Activate Vagal Response

Turn your head forward.

Now shift your eyes all the way to the left. Keep them there.

Breathe:

  • Inhale through your nose for 4 seconds
  • Exhale slowly through pursed lips (or say “haaah”) for 8 seconds
  • Repeat for 4–6 breaths

(Optional): Place one hand on your chest and one on your belly.

This physical contact helps your system re-establish safety and connection.

🔹 Step 3: Use Firm Pressure to Reclaim the Body

Place both feet on the floor.

Push your heels down like you’re trying to root into the earth.

Now:

  • Press your palms together firmly
  • Clench and release your fists
  • Run your hands down your thighs with firm pressure
  • Squeeze your upper arms or shoulders—feel your shape

Say aloud (or inside):

“This is my body. I am safe right now.”

🔹 Step 4: Orient Again (Now From Calm)

Turn your head and look slowly around the space.

Name 3 things that feel neutral or pleasant to look at.

Even something small—a light, a colour, a shape.

This tells your brain: we’re not in danger anymore.

If You’re Still Floating or Fuzzy…

  • Put something cold on your skin: a metal object, a splash of water
  • Lie down and place a pillow or book on your belly to feel your breath
  • Say your full name, your birthdate, the day of the week
  • Take off your shoes. Feel the ground.

💡 Use This Whenever:

  • A trauma response is triggered
  • You feel yourself dissociating or shutting down
  • Panic, dread, or looping thoughts take over
  • You’ve just woken from a nightmare
  • You need to come back after deep emotional work

This isn’t a fix.

It’s a reset.

And every reset you complete tells your nervous system:

We survived. We’re here. It’s okay now.

Do it as often as needed. Your body will learn.

And eventually… you won’t spiral so far.