{"id":1500,"date":"2020-06-02T20:13:32","date_gmt":"2020-06-03T01:13:32","guid":{"rendered":"https:\/\/dontpanicdothis.com\/?p=1500"},"modified":"2023-02-18T01:53:07","modified_gmt":"2023-02-18T06:53:07","slug":"rabbit-hole-anxiety-spiral","status":"publish","type":"post","link":"https:\/\/dontpanicdothis.com\/rabbit-hole-anxiety-spiral\/","title":{"rendered":"How Can I Pull Myself Out of a Rabbit Hole Anxiety Spiral?"},"content":{"rendered":"<p>Anyone with an anxiety disorder knows the feeling of slipping deeper and deeper into spiraling, rabbit hole anxiety. I\u2019ve fallen down that hole plenty of times myself, and I know how scary it can be. So, how can you pull yourself out of a rabbit hole anxiety spiral?<\/p>\n<ul>\n<li><strong>Educate Yourself About Your Anxiety<\/strong><\/li>\n<li><strong>Take Preventative Measures to Keep Your Mind Healthy<\/strong><\/li>\n<li><strong>Practice Mindfulness and Exercise Your Ability to Keep Control<\/strong><\/li>\n<li><strong>Think Logically: Is There Something You can do About This?<\/strong><\/li>\n<li><strong>Try to be More Positive<\/strong><\/li>\n<li><strong>Address Severe Anxiety<\/strong><\/li>\n<\/ul>\n<p>Rabbit hole anxiety can lead you to really hone in on your negative thoughts. Your fear and worry may cause your anxiety to spiral out of control, eventually leading to severe anxiety or even a panic attack.<\/p>\n<p>The rest of this article will be spent diving deeper into methods to stop this mindset. By the end, you should feel confident knowing how to pull yourself out of the dreaded anxiety rabbit hole.<\/p>\n<p>Let\u2019s begin!<\/p>\n<h2 id=\"t-1619939464138\"><strong>Educate Yourself About Your Anxiety<\/strong><\/h2>\n<p>The first thing you\u2019re going to want to do is to educate yourself about your anxiety.<\/p>\n<p>Like any emotion \u2013 sadness, anger, happiness, jealousy, etc. \u2013 anxiety is a complex thing.<\/p>\n<p>If you want to make life a lot easier, take some time out of your day to educate yourself about what anxiety is and why we experience it.<\/p>\n<p>The basic function of anxiety is that it works something like your brain\u2019s own automated surveillance system. Our brain, the brain of a homo sapiens, is at least 40,000 years old. Early man evolved in a much more dangerous environment than our environment today, and it took constant vigilance to stay alive. While our environment today is much less threatening, it still presents its own kind of chaos. <strong>Our brain\u2019s surveillance system continues to scan the environment; when it can\u2019t find threats like lions and tigers, it lowers its \u201cthreat threshold\u201d and becomes triggered by other things: Things like public speaking, being rejected, or turning an assignment in late.<\/strong> You can follow this link to learn more about <a href=\"https:\/\/dontpanicdothis.com\/what-is-anxiety\/\" style=\"outline: none;\"><strong>what anxiety is and why we experience it<\/strong><\/a><strong>.<\/strong><\/p>\n<p>Once you understand the general concept of anxiety, it\u2019s a good idea to try and figure out what kind of anxiety you might have. A professional counselor can help you with this, or you could just do some light reading on this article about <a href=\"https:\/\/dontpanicdothis.com\/different-anxiety-disorders\/\" style=\"outline: none;\"><strong>the most common anxiety disorders<\/strong><\/a>.<\/p>\n<p>Going down the rabbit hole of anxiety can be scary and confusing. Knowing these basics may not be enough to pull you out of the rabbit hole, but at the very least it can be a small light in the darkness for you to navigate your way out.<\/p>\n<h2 id=\"t-1619939464139\"><strong>Take Preventative Measures to Keep Your Mind Healthy<\/strong><\/h2>\n<p>The only thing better than pulling yourself out of rabbit hole anxiety, is not falling into the rabbit hole in the first place. At first glance, you might feel inclined to dismiss anxiety as something that you\u2019re \u201cjust stuck with,\u201d but this is not the case.<\/p>\n<p>There are many<strong> <a href=\"https:\/\/dontpanicdothis.com\/how-to-prevent-anxiety-attacks\/\" style=\"outline: none;\">tried and true methods for preventing anxiety<\/a> <\/strong>in general.<\/p>\n<p>Some of these methods include:<\/p>\n<ul>\n<li><a href=\"https:\/\/dontpanicdothis.com\/exercise-for-anxiety\/\" style=\"outline: none;\"><strong>Exercising Regularly<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/dontpanicdothis.com\/yoga-for-anxiety\/\" style=\"outline: none;\"><strong>Practicing Yoga<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/dontpanicdothis.com\/meditation-for-anxiety\/\" style=\"outline: none;\"><strong>Meditation<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/dontpanicdothis.com\/anxiety-diet\/\" style=\"outline: none;\"><strong>Shaping Your Diet for Anxiety<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/dontpanicdothis.com\/anxiety-supplements\/\" style=\"outline: none;\"><strong>Taking Anxiety Supplements<\/strong><\/a><\/li>\n<\/ul>\n<p>I have no doubt that you\u2019ve heard plenty about these methods already. But have you actually considered how they might decrease anxiety in your life? Choose one or two to start; follow the links to read up on them a bit.<\/p>\n<p><strong>Even if these methods decrease your anxiety by as little as 10%&#8230; isn\u2019t that worth it?<\/strong> (Not to mention the rockin\u2019 bod you\u2019ll develop along the way <noscript><img decoding=\"async\" role=\"img\" alt=\"\ud83d\ude09\" src=\"https:\/\/s.w.org\/images\/core\/emoji\/13.0.1\/svg\/1f609.svg\"><\/noscript><img decoding=\"async\" role=\"img\" alt=\"\ud83d\ude09\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/s.w.org\/images\/core\/emoji\/13.0.1\/svg\/1f609.svg\" class=\" lazyload\">)<\/p>\n<p><span><noscript><img decoding=\"async\" alt=\"anxiety spiral\" data-id=\"1519\" width=\"700\" data-init-width=\"1024\" height=\"467\" data-init-height=\"683\" title=\"anxiety spiral\" loading=\"lazy\" src=\"https:\/\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral-1024x683.jpg\" data-width=\"700\" data-height=\"467\" data-lazy-loaded=\"1\"><\/noscript><img decoding=\"async\" alt=\"anxiety spiral\" data-id=\"1519\" width=\"700\" data-init-width=\"1024\" height=\"467\" data-init-height=\"683\" title=\"anxiety spiral\" loading=\"lazy\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20700%20467%22%3E%3C%2Fsvg%3E\" data-width=\"700\" data-height=\"467\" data-lazy-loaded=\"1\" data-src=\"https:\/\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral-1024x683.jpg\" class=\" lazyload\"><noscript><img decoding=\"async\" alt=\"anxiety spiral\" data-id=\"1519\" width=\"700\" data-init-width=\"1024\" height=\"467\" data-init-height=\"683\" title=\"anxiety spiral\" loading=\"lazy\" src=\"https:\/\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral-1024x683.jpg\" data-width=\"700\" data-height=\"467\" data-lazy-srcset=\"https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral.jpg?resize=1536%2C1024&amp;ssl=1 1536w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral.jpg?w=1920&amp;ssl=1 1920w\" data-lazy-sizes=\"(max-width: 700px) 100vw, 700px\" data-lazy-src=\"https:\/\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral-1024x683.jpg?is-pending-load=1\" srcset=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\"><\/noscript><img decoding=\"async\" alt=\"anxiety spiral\" data-id=\"1519\" width=\"700\" data-init-width=\"1024\" height=\"467\" data-init-height=\"683\" title=\"anxiety spiral\" loading=\"lazy\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20700%20467%22%3E%3C%2Fsvg%3E\" data-width=\"700\" data-height=\"467\" data-lazy-srcset=\"https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral.jpg?resize=1536%2C1024&amp;ssl=1 1536w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral.jpg?w=1920&amp;ssl=1 1920w\" data-lazy-sizes=\"(max-width: 700px) 100vw, 700px\" data-lazy-src=\"https:\/\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral-1024x683.jpg?is-pending-load=1\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20700%20467%22%3E%3C%2Fsvg%3E 700w\" data-srcset=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral-1024x683.jpg\" class=\" lazyload\"><noscript><img decoding=\"async\" alt=\"anxiety spiral\" data-id=\"1519\" width=\"700\" data-init-width=\"1024\" height=\"467\" data-init-height=\"683\" title=\"anxiety spiral\" loading=\"lazy\" src=\"https:\/\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral-1024x683.jpg\" data-width=\"700\" data-height=\"467\" srcset=\"https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral.jpg?resize=1536%2C1024&amp;ssl=1 1536w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral.jpg?w=1920&amp;ssl=1 1920w\" sizes=\"(max-width: 700px) 100vw, 700px\"><\/noscript><img decoding=\"async\" alt=\"anxiety spiral\" data-id=\"1519\" width=\"700\" data-init-width=\"1024\" height=\"467\" data-init-height=\"683\" title=\"anxiety spiral\" loading=\"lazy\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20700%20467%22%3E%3C%2Fsvg%3E\" data-width=\"700\" data-height=\"467\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20700%20467%22%3E%3C%2Fsvg%3E 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" data-srcset=\"https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral.jpg?resize=1536%2C1024&amp;ssl=1 1536w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral.jpg?w=1920&amp;ssl=1 1920w\" data-src=\"https:\/\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/anxiety-spiral-1024x683.jpg\" class=\" lazyload\"><\/span><\/p>\n<h2 id=\"t-1619939464140\"><strong>Practice Mindfulness and Exercise Your Ability to Keep Control<\/strong><\/h2>\n<p>One of the primary benefits of meditation is something called \u201cmindfulness.\u201d<\/p>\n<p>The concept of mindfulness is often extremely convoluted and misunderstood. It doesn\u2019t have to tie into any sort of religion or spirituality. While practices such as Buddhism can take it down this road, accounting for its reputation, mindfulness in and of itself is a totally secular practice.<\/p>\n<p>I think Dan Harris provides a great definition of mindfulness in his books on meditation when he says:<\/p>\n<p><span style=\"width: 100%;\"><noscript><img decoding=\"async\" loading=\"lazy\" alt width=\"106\" height=\"83\" title=\"Quotation_marks_image_white_03\" data-id=\"41612\" src=\"\/\/dontpanicdothis.com\/wp-content\/uploads\/tcb_content_templates\/\/images\/Quotation_marks_image_white_03.png\" style data-lazy-loaded=\"1\"><\/noscript><img decoding=\"async\" loading=\"lazy\" alt width=\"106\" height=\"83\" title=\"Quotation_marks_image_white_03\" data-id=\"41612\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20106%2083%22%3E%3C%2Fsvg%3E\" style data-lazy-loaded=\"1\" data-src=\"\/\/dontpanicdothis.com\/wp-content\/uploads\/tcb_content_templates\/\/images\/Quotation_marks_image_white_03.png\" class=\" lazyload\"><noscript><img decoding=\"async\" loading=\"lazy\" alt width=\"106\" height=\"83\" title=\"Quotation_marks_image_white_03\" data-id=\"41612\" src=\"\/\/dontpanicdothis.com\/wp-content\/uploads\/tcb_content_templates\/\/images\/Quotation_marks_image_white_03.png\" style=\"width: 100%;\" data-lazy-src=\"\/\/dontpanicdothis.com\/wp-content\/uploads\/tcb_content_templates\/\/images\/Quotation_marks_image_white_03.png?is-pending-load=1\" srcset=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\"><\/noscript><img decoding=\"async\" loading=\"lazy\" alt width=\"106\" height=\"83\" title=\"Quotation_marks_image_white_03\" data-id=\"41612\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20106%2083%22%3E%3C%2Fsvg%3E\" style=\"width: 100%;\" data-lazy-src=\"\/\/dontpanicdothis.com\/wp-content\/uploads\/tcb_content_templates\/\/images\/Quotation_marks_image_white_03.png?is-pending-load=1\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20106%2083%22%3E%3C%2Fsvg%3E 106w\" data-srcset=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"\/\/dontpanicdothis.com\/wp-content\/uploads\/tcb_content_templates\/\/images\/Quotation_marks_image_white_03.png\" class=\" lazyload\"><noscript><img decoding=\"async\" loading=\"lazy\" alt width=\"106\" height=\"83\" title=\"Quotation_marks_image_white_03\" data-id=\"41612\" src=\"\/\/dontpanicdothis.com\/wp-content\/uploads\/tcb_content_templates\/\/images\/Quotation_marks_image_white_03.png\" style=\"width: 100%;\"><\/noscript><img decoding=\"async\" loading=\"lazy\" alt width=\"106\" height=\"83\" title=\"Quotation_marks_image_white_03\" data-id=\"41612\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20106%2083%22%3E%3C%2Fsvg%3E\" style=\"width: 100%;\" data-src=\"\/\/dontpanicdothis.com\/wp-content\/uploads\/tcb_content_templates\/\/images\/Quotation_marks_image_white_03.png\" class=\" lazyload\"><\/span><\/p>\n<p style=\"text-align: center;\">\u201cMindfulness is the ability to see what\u2019s happening in your head at any given moment, so that you don\u2019t get carried away by it.\u201d<\/p>\n<p style=\"text-align: center;\">&#8211; Dan Harris &#8211;<\/p>\n<p>In other words, learn how to identify and examine your thoughts for what they are. When you start to have ruminating thoughts that may lead to an anxiety spiral, just single out each thought and examine it. <strong>Be aware of the thought, acknowledge it, but don\u2019t let yourself follow the thought down the rabbit hole. Just note its presence and let it pass.<\/strong><\/p>\n<h3 style>How to: Beat Panic Attacks For Good<\/h3>\n<p style>Not next week. Not tomorrow. Today.&nbsp;<\/p>\n<p style>\n<\/p><p style>Getting started is easy with the #1 recommended online panic attack course.<\/p>\n<p style>\n<\/p><p style>For a limited time, <a href=\"https:\/\/dontpanicdothis.com\/panic-free-course\" target=\"_blank\" rel=\"nofollow noopener\" style=\"outline: none;\"><strong>click here<\/strong><\/a> to try the first few episodes of Panic Free TV completely free. Like what you see? Access the rest of the course for just $1 down, followed by two easy payments of $99. It&#8217;s a no-brainer.&nbsp;<\/p>\n<p><span style><a href=\"https:\/\/dontpanicdothis.com\/panic-free-course\" target=\"_blank\" rel=\"nofollow noopener\"><noscript><img decoding=\"async\" alt=\"panic free tv mid cta\" data-id=\"5826\" width=\"267\" data-init-width=\"844\" height=\"780\" data-init-height=\"780\" title=\"panic free tv mid cta\" loading=\"lazy\" src=\"\/\/dontpanicdothis.com\/wp-content\/uploads\/2023\/02\/panic-free-tv-mid-cta.png\" data-width=\"267\" style ml-t=\"-20\" center-h-t=\"false\" data-link-wrap=\"true\"><\/noscript><img decoding=\"async\" alt=\"panic free tv mid cta\" data-id=\"5826\" width=\"267\" data-init-width=\"844\" height=\"780\" data-init-height=\"780\" title=\"panic free tv mid cta\" loading=\"lazy\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20267%20780%22%3E%3C%2Fsvg%3E\" data-width=\"267\" style ml-t=\"-20\" center-h-t=\"false\" data-link-wrap=\"true\" data-src=\"\/\/dontpanicdothis.com\/wp-content\/uploads\/2023\/02\/panic-free-tv-mid-cta.png\" class=\" lazyload\"><\/a><\/span> __CONFIG_group_edit__{&#8220;kbhv4bem&#8221;:{&#8220;name&#8221;:&#8221;All Image(s)&#8221;,&#8221;singular&#8221;:&#8221;&#8211; Image %s&#8221;}}__CONFIG_group_edit____CONFIG_local_colors__{&#8220;colors&#8221;:{},&#8221;gradients&#8221;:{}}__CONFIG_local_colors__<\/p>\n<h2 id=\"t-1619939464141\"><strong>Think Logically: Is There Something You can do About This?<\/strong><\/h2>\n<p>When we start to succumb to rabbit hole anxiety, or catastrophic thinking, we often throw logic completely out the window.<\/p>\n<p>For example:<\/p>\n<ul>\n<li>You send a text to your crush.<\/li>\n<li>He or she doesn\u2019t respond in the first 3 minutes.<\/li>\n<li>You start to worry that maybe they don\u2019t like you anymore.<\/li>\n<li>The anxiety spiral begins.<\/li>\n<li>You start to assume that they must be talking to someone else instead.<\/li>\n<li>Your catastrophic thinking leads you deeper and deeper down the rabbit hole.<\/li>\n<li>You wonder if they think you\u2019re unattractive. Maybe you\u2019re not good enough.<\/li>\n<li>Surely your crush doesn\u2019t like you anymore. You\u2019re having a full-on panic attack now.<\/li>\n<li>You look at the time. Only 5 minutes have actually passed.<\/li>\n<\/ul>\n<p>In this imaginary scenario, without personal investment in the situation, we can clearly see where the logic is failing. <em>Obviously<\/em>, 5 minutes is not enough time to jump to such irrational conclusions.<\/p>\n<p>Yet, when it\u2019s happening to us, it\u2019s easy to forget what it means to think rationally.<\/p>\n<p><strong>So, when you start to slip into an anxiety spiral, try and take a minute to stop and think about the situation from a more logical viewpoint. <\/strong>Using the above example again: Your crush could be in the shower, driving, taking a nap, or just not looking at their phone right now.<\/p>\n<p><strong>The newly discovered freckle on your pinky finger is probably not skin cancer. You probably aren\u2019t going to fail the test you studied so hard for. And your dog probably doesn\u2019t hate you for accidentally stepping on its paw.<\/strong><\/p>\n<p>It&#8217;s never a good idea to assume and hone in on the absolute worst-case scenario while alternative possibilities exist.<\/p>\n<p><span><noscript><img decoding=\"async\" alt=\"ruminating thoughts\" data-id=\"1520\" width=\"700\" data-init-width=\"1024\" height=\"467\" data-init-height=\"683\" title=\"ruminating thoughts\" loading=\"lazy\" src=\"https:\/\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-1024x683.jpg\" data-width=\"700\" data-height=\"467\" data-lazy-loaded=\"1\"><\/noscript><img decoding=\"async\" alt=\"ruminating thoughts\" data-id=\"1520\" width=\"700\" data-init-width=\"1024\" height=\"467\" data-init-height=\"683\" title=\"ruminating thoughts\" loading=\"lazy\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20700%20467%22%3E%3C%2Fsvg%3E\" data-width=\"700\" data-height=\"467\" data-lazy-loaded=\"1\" data-src=\"https:\/\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-1024x683.jpg\" class=\" lazyload\"><noscript><img decoding=\"async\" alt=\"ruminating thoughts\" data-id=\"1520\" width=\"700\" data-init-width=\"1024\" height=\"467\" data-init-height=\"683\" title=\"ruminating thoughts\" loading=\"lazy\" src=\"https:\/\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-1024x683.jpg\" data-width=\"700\" data-height=\"467\" data-lazy-srcset=\"https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-scaled.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-scaled.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-scaled.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-scaled.jpg?resize=1536%2C1024&amp;ssl=1 1536w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-scaled.jpg?resize=2048%2C1365&amp;ssl=1 2048w\" data-lazy-sizes=\"(max-width: 700px) 100vw, 700px\" data-lazy-src=\"https:\/\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-1024x683.jpg?is-pending-load=1\" srcset=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\"><\/noscript><img decoding=\"async\" alt=\"ruminating thoughts\" data-id=\"1520\" width=\"700\" data-init-width=\"1024\" height=\"467\" data-init-height=\"683\" title=\"ruminating thoughts\" loading=\"lazy\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20700%20467%22%3E%3C%2Fsvg%3E\" data-width=\"700\" data-height=\"467\" 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srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20700%20467%22%3E%3C%2Fsvg%3E 700w\" data-srcset=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-1024x683.jpg\" class=\" lazyload\"><noscript><img decoding=\"async\" alt=\"ruminating thoughts\" data-id=\"1520\" width=\"700\" data-init-width=\"1024\" height=\"467\" data-init-height=\"683\" title=\"ruminating thoughts\" loading=\"lazy\" src=\"https:\/\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-1024x683.jpg\" data-width=\"700\" data-height=\"467\" srcset=\"https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-scaled.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-scaled.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-scaled.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-scaled.jpg?resize=1536%2C1024&amp;ssl=1 1536w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-scaled.jpg?resize=2048%2C1365&amp;ssl=1 2048w\" sizes=\"(max-width: 700px) 100vw, 700px\"><\/noscript><img decoding=\"async\" alt=\"ruminating thoughts\" data-id=\"1520\" width=\"700\" data-init-width=\"1024\" height=\"467\" data-init-height=\"683\" title=\"ruminating thoughts\" loading=\"lazy\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20700%20467%22%3E%3C%2Fsvg%3E\" data-width=\"700\" data-height=\"467\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20700%20467%22%3E%3C%2Fsvg%3E 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" data-srcset=\"https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-scaled.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-scaled.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-scaled.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-scaled.jpg?resize=1536%2C1024&amp;ssl=1 1536w, https:\/\/i1.wp.com\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-scaled.jpg?resize=2048%2C1365&amp;ssl=1 2048w\" data-src=\"https:\/\/dontpanicdothis.com\/wp-content\/uploads\/2020\/06\/ruminating-thoughts-1024x683.jpg\" class=\" lazyload\"><\/span><\/p>\n<h2 id=\"t-1619939464142\"><strong>Try to be More Positive<\/strong><\/h2>\n<p>This next method is closely related to the previous one.<\/p>\n<p>The idea is to just try and think more positively about the situation. This may seem like a bit of a fluffy, feel-good, boring piece of information, but give me a chance to elaborate.<\/p>\n<p>As you plunge deeper and deeper into rabbit hole anxiety, it can get pretty scary. Severe anxiety and panic attacks are no joke, and they can be genuinely difficult to escape from.<\/p>\n<p>If you get to this point, I highly suggest you try and shift your mindset towards the positive.<\/p>\n<p>Why focus on the \u201cworst-case scenario,\u201d when <em>worst really doesn\u2019t come to worst all that often<\/em>?<\/p>\n<p><strong>During a panic attack, for example, we often feel as though we are going to die or absolutely humiliate ourselves in front of everyone. But how often does this <em>actually<\/em> happen? How many times have you died from a panic attack? <em>Oh, that\u2019s right\u2026 0 times.<\/em><\/strong><\/p>\n<p>Unless you\u2019re actively being chased by a tiger or swimming toward Niagara Falls, chances are things are going to work themselves out one way or another.<\/p>\n<p>Rather than focusing on the worst-case scenario, try and imagine the best-case scenario.<\/p>\n<p><strong>Rather than asking yourself questions such as \u201cWhat if\u2026\u201d ask questions like, \u201cWhat would I do if\u2026\u201d&nbsp;<\/strong><\/p>\n<p>Focus on what you can do to improve the situation. <strong>If there is something you can do, you have nothing to worry about. If there\u2019s nothing you can do, you have nothing to worry about.<\/strong> Either act or move on, it\u2019s that simple. Don\u2019t allow your thoughts to ruminate needlessly.<\/p>\n<p>Ultimately, this state of worry is temporary.<\/p>\n<h2 id=\"t-1619939464143\"><strong>Address Severe Anxiety<\/strong><\/h2>\n<p>Sometimes when we start to lose control of rabbit hole anxiety, we end up much deeper than we\u2019re comfortable with. Oftentimes, it can feel like we\u2019ve reached a point of no return. When we\u2019re suffering from <em>severe<\/em> anxiety, or panic attacks, it can feel as though all the previous methods are no longer an option.<\/p>\n<p>If this ever feels like it\u2019s the case for you, there are a number of ways you can regain control and eliminate severe anxiety and panic attacks.<\/p>\n<p>For regaining control of a panic attack, I typically recommend 3 ABC steps:<\/p>\n<ul>\n<li>Acknowledge Your Anxiety<\/li>\n<li>Breathe<\/li>\n<li>Control Your Thoughts<\/li>\n<\/ul>\n<p>The first step is to acknowledge the nature of your anxiety. This involves much of what we\u2019ve already discussed in the article: Understand what your anxiety is and what kind of anxiety you\u2019re experiencing. Remember that anxiety is a passing state. It will not last forever, and you are not going to die. Think logically, focus on the positive, and remember all the other times you felt this way but wound up being fine.<\/p>\n<p>The second step is to correct your breathing. During a panic attack breathing may feel difficult, irregular, or strained. Try and regulate your breathing with a regular pattern. 5 seconds in, 5 seconds held, and 5 seconds out typically works for me, but you can experiment a bit and see what\u2019s most comfortable for you. If thinking about your breathing only makes things worse, practicing meditation can help tremendously here.<\/p>\n<p>The third and final step is to regain control of your thoughts. There are many ways to do this, but the easiest way is to find a good distraction. Rabbit hole anxiety gives you tunnel vision on your fears, forcing you deeper and deeper into your own head. Healthy mental distractions can make a big difference to pull you out of this hole and to stop a panic attack quickly. This could be listening to music, talking to a friend, writing in a journal, going for a jog, etc.<\/p>\n<p>These basic steps should work for most people, but if you want even more help, <a href=\"https:\/\/dontpanicdothis.com\/how-to-stop-a-panic-attack\/\" style=\"outline: none;\"><strong>check out this article on how to stop a panic attack<\/strong><\/a><strong>.<\/strong><\/p>\n<p>Hopefully you find this information helpful.<\/p>\n<p>Good luck!<\/p>\n<p><span style><a href=\"https:\/\/dontpanicdothis.com\/try-pftv\" target=\"_blank\" rel=\"nofollow noopener\"><noscript><img decoding=\"async\" alt=\"panic free tv mid cta\" data-id=\"5826\" width=\"337\" data-init-width=\"844\" height=\"312\" data-init-height=\"780\" title=\"panic free tv mid cta\" loading=\"lazy\" src=\"\/\/dontpanicdothis.com\/wp-content\/uploads\/2023\/02\/panic-free-tv-mid-cta.png\" data-width=\"337\" style ml-d=\"0\" data-height=\"312\" center-h-d=\"false\" data-link-wrap=\"true\"><\/noscript><img decoding=\"async\" alt=\"panic free tv mid cta\" data-id=\"5826\" width=\"337\" data-init-width=\"844\" height=\"312\" data-init-height=\"780\" title=\"panic free tv mid cta\" loading=\"lazy\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20337%20312%22%3E%3C%2Fsvg%3E\" data-width=\"337\" style ml-d=\"0\" data-height=\"312\" center-h-d=\"false\" data-link-wrap=\"true\" data-src=\"\/\/dontpanicdothis.com\/wp-content\/uploads\/2023\/02\/panic-free-tv-mid-cta.png\" class=\" lazyload\"><\/a><\/span><\/p>\n<h3>Try my #1 Recommended Course for Beating Panic Attacks<\/h3>\n<p>Join Now!<\/p>\n<p>__CONFIG_colors_palette__{&#8220;active_palette&#8221;:0,&#8221;config&#8221;:{&#8220;colors&#8221;:{&#8220;c4728&#8221;:{&#8220;name&#8221;:&#8221;Main Accent&#8221;,&#8221;parent&#8221;:-1}},&#8221;gradients&#8221;:[]},&#8221;palettes&#8221;:[{&#8220;name&#8221;:&#8221;Default Palette&#8221;,&#8221;value&#8221;:{&#8220;colors&#8221;:{&#8220;c4728&#8221;:{&#8220;val&#8221;:&#8221;hsla(var(&#8211;tcb-main-master-h, 210), var(&#8211;tcb-main-master-s, 77%), var(&#8211;tcb-main-master-l, 54%), 1)&#8221;}},&#8221;gradients&#8221;:[]},&#8221;original&#8221;:{&#8220;colors&#8221;:{&#8220;c4728&#8221;:{&#8220;val&#8221;:&#8221;rgb(19, 114, 211)&#8221;,&#8221;hsl&#8221;:{&#8220;h&#8221;:210,&#8221;s&#8221;:0.83,&#8221;l&#8221;:0.45}}},&#8221;gradients&#8221;:[]}}]}__CONFIG_colors_palette__ <a href=\"https:\/\/dontpanicdothis.com\/try-pftv\" style rel=\"nofollow noopener\" target=\"_blank\"><span style>    <\/span> <span style><span style>Get Started for Free<\/span><\/span> <\/a> __CONFIG_group_edit__{}__CONFIG_group_edit____CONFIG_local_colors__{&#8220;colors&#8221;:{},&#8221;gradients&#8221;:{}}__CONFIG_local_colors__<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Anyone with an anxiety disorder knows the feeling of slipping deeper and deeper into spiraling, rabbit hole anxiety. I\u2019ve fallen down that hole plenty of times myself, and I know how scary it can be. So, how can you pull yourself out of a rabbit hole anxiety spiral? Educate Yourself About Your Anxiety Take Preventative [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2693,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Can I Pull Myself Out of a Rabbit Hole Anxiety Spiral? - Don&#039;t Panic, Do This!<\/title>\n<meta name=\"description\" content=\"Once it starts, the anxiety rabbit hole spiral can be terrifying; trust me, I&#039;ve been there plenty of times myself. 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