Anxiety Spiral Detector
Identify if you are entering a high-risk anxiety state.
Enter your details to calculate risk.
How to Use the Anxiety Spiral Detector
This tool acts as an early warning system by monitoring both physical (heart rate, breathing) and mental (thoughts, avoidance) indicators of anxiety.
- Check Physicals: Measure your pulse and count your breaths for 1 minute.
- Count Thoughts: Estimate how many negative thoughts you've had recently.
- Identify Avoidance: Are you putting things off out of fear?
- Get Risk Score: See if you are at risk of a spiral or panic attack.
Stopping the Spiral
Anxiety spirals are self-reinforcing loops. A negative thought triggers a physical response (adrenaline), which the brain interprets as danger, leading to more negative thoughts.
- Interruption: You must break the loop physically (cold water, movement).
- Breathing: Slowing your exhale activates the vagus nerve to calm you down.
- Grounding: Focus on external objects to get out of your head.
Examples
Scenario A (Calm): HR 70, 12 breaths/min, 0 avoidance → Risk: 12% (Low)
Scenario B (Stressed): HR 90, 18 breaths/min, 5 neg thoughts → Risk: 45% (Elevated)
Scenario C (Spiral): HR 110, 25 breaths/min, high avoidance → Risk: 88% (High Danger)
Frequently Asked Questions
What is an anxiety spiral?
An anxiety spiral is a rapid escalation of anxious thoughts and physical symptoms, often leading to a panic attack or emotional shutdown.
How do I stop an anxiety spiral?
Use the 5-4-3-2-1 grounding technique, splash cold water on your face (mammalian dive reflex), or focus on slow, deep breathing to activate your parasympathetic nervous system.
What are physical signs of anxiety?
Common signs include increased heart rate, shallow breathing, muscle tension, sweating, and a feeling of restlessness or 'fight or flight'.