Bridge 4 Better: Spiralling Is Real and It’s Not Weakness

Karen Boulton
Nov 22, 2025
3 min read

Updated: Nov 24, 2025

Systemic advocacy, powered by lived experience and faith-rooted ethics, championing policy reform in disability, youth, mental health & regional equity for all Australians.

🌉 Stepping Onto the Bridge

Ever had one bad thing happen, and suddenly it feels like everything is falling apart? That’s spiralling.

It’s real. It’s common. And it’s not a sign of weakness, it’s a sign that you’re human.

I first wrote about spiralling when I was still in high school. Back then, it felt like as soon as one thing went wrong, my entire world started unravelling. I didn’t have a name for it at the time, but now I do. And I’ve learned how to navigate it both for myself and for others.

📝 What This Post Covers

What spiralling is and what it looks like
How to support someone who’s spiralling
Practical ways to ground yourself when it happens
A personal reflection on moving through spirals with time and support

🌪️ What Spiralling Is (and Isn’t)

Spiralling happens when one stressful event triggers a chain reaction. Suddenly, everything seems disastrous, even things that were fine a moment ago.

For example, if you get a bad grade, suddenly:

Your friendships feel shaky 👥
Home life seems harder 🏠
Negative thoughts flood in 🌊
Your mental and physical health feel like they’re slipping 🌪️

It’s not a one-time thing. For some, like me, it’s a pattern: one bad event triggers a cascade of emotions that makes everything else feel unstable.

📊 Facts:

An estimated 4% of the global population currently experiences an anxiety disorder (WHO).
Spiralling often comes from our brain’s “fight or flight” system overreacting, making one stressor feels like many.

👥 How to Support Someone Who’s Spiralling

If you notice a friend spiralling, you can make a real difference by:

✨ Reassuring them: Remind them of the good you see. If they say they have no friends, gently remind them of who cares.

🤝 Offering help: If the workload or pressure feels overwhelming, ask, “How can I help?”

❤️ Staying present: Sometimes, your presence matters more than words. Sit with them until the storm softens.

🎶 Sharing joy: Tell a funny story, play a board game, listen to music, or watch something light together. Distraction is powerful when used with care.

🌸 How to Help Yourself When You Spiral

If you feel yourself spiralling:

✨ Pause and list three positives in your life. Write them down or say them out loud.

🌿 Try grounding:

Name 5 things you see 👀
4 things you feel ✋
3 things you hear 👂
2 things you smell 👃
1 thing you taste 👅

🧠 Distract gently: Read a book, watch a show, listen to music, or do something small that brings peace.

These techniques don’t erase the spiral; they slow it down, helping your mind and body return to balance.

🌱 My Story: From Spiralling to Steady Ground

I’ve always been someone who spirals or “snowballs” easily. For years, it felt like one thing would go wrong, and then everything would. With disabilities, anxiety, and very few friends at the time, my spirals felt heavier.

Back then, I would retreat. I didn’t have the tools or support to pull myself out.

But over time, through supportive people, therapy, self-awareness, and faith, I’ve learned to navigate those spirals. I still have bad days, as everyone does, but I don’t stay stuck in the spiral the way I used to.

Now, I want to help others understand what spiralling is, give it a name, and learn how to steady themselves again.

💡 Bridge Notes: Key Takeaways

Spiralling is real and more common than many realise.
It’s not a weakness; it’s a biological and emotional response.
Small actions: reassurance, grounding, distraction can slow the spiral.
Community matters: supporting others through spirals can be life-changing.
With time, self-awareness, and the right supports, spirals don’t have to control your story.

🌍 Your Invitation to Reflect and Act

💬 Have you ever noticed yourself or a friend spiralling?✨ What helped you slow it down?

Your story could be the one that helps someone else find their balance again. Share it below ⬇️

🌉 Join the Bridge for Better

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💌 Email: ideas, corrections or offers to collaborate: karen.boulton.community@gmail.com
💬 Comment kindly: thoughtful dialogue builds better bridges.

📝 Next Post (Coming Soon)

Thank you for joining me on this bridge. Let’s learn together, connecting lived knowledge with policy that makes life better for people in our towns, suburbs and regions.

From the Fraser Coast: let’s keep building,

Karen Boulton-Gorry

Bridge 4 Better