The Spiral Technique: A Simple Mindfulness Tool for Stressful Emotions

When strong emotions show up—fear, anxiety, anger, overwhelm—it can be hard to know what to do in the moment. Many people try to talk themselves out of the feeling, push it away, or distract themselves, but the body often continues to hold the distress.

One gentle mindfulness technique that can help comes from Francine Shapiro’s book Getting Past Your Past. It’s called the Spiral Technique, and it uses guided imagery to help your nervous system release uncomfortable emotional energy.

This is a tool you can practice at home and use any time you feel mildly upset or unsettled.

What the Spiral Technique Helps With

The Spiral Technique can be useful when you're experiencing emotions like:

• Anxiety or nervousness

• Anger or irritation

• Fear or uneasiness

• Emotional heaviness

• Stress that feels stuck in your body

It works best with mild to moderate distress, not intense trauma memories. Think of it as a grounding and calming exercise.

How to Practice the Spiral Technique

Try these steps slowly and gently:

Step 1: Choose a Mild Disturbance

Start by identifying something that is bothering you at about a Level 3 on a scale from 0 to 10.

This might be:

• A stressful conversation

• A worry about tomorrow

• A moment of frustration

• A small upsetting memory

Beginning with something mild helps your brain and body feel safe while practicing.

Step 2: Bring Up an Image

Now, bring to mind an image that represents the issue.

It doesn’t need to be vivid or detailed—just something that symbolizes what’s bothering you.

Step 3: Notice Where You Feel It in Your Body

As you think of that image, check in with your body.

Ask yourself:

• Where do I feel this disturbance?

• Is it in my chest? stomach? throat? shoulders?

Just notice, without judgment.

Step 4: Imagine the Feeling as Energy

Next, pretend the sensation is a form of energy.

If that energy were moving in a spiral, ask:

• Is the spiral moving clockwise?

• Or counterclockwise?

There is no right answer. Trust the first direction that comes to mind.

Step 5: Gently Change the Spiral’s Direction

Now, using your imagination, gently shift the spiral in the opposite direction.

For example:

• If it was moving clockwise, imagine it turning counterclockwise.

Don’t force it—just allow the direction to change softly.

Step 6: Notice What Happens

Pay attention to what you feel in your body now.

For many people, the discomfort begins to fade or loosen as the spiral changes direction.

If the feeling starts to fade, continue until you feel calmer and more comfortable.

Step 7: Try the Other Direction if Needed

If changing the spiral one way doesn’t help, try switching it in the other direction.

Sometimes the body responds better to one direction than the other.

Practice Makes It Easier

If you notice this technique helps, try practicing it in different everyday situations until you’ve memorized the steps.

Over time, it can become a quick go-to tool when emotions arise unexpectedly.

A Gentle Reminder

If this technique doesn’t work for you, that’s completely okay.

Not every mindfulness exercise works the same for every person. There are many other grounding and emotional regulation strategies, and therapy can help you find what best supports your nervous system.

Support Is Available

If you find yourself frequently overwhelmed by anxiety, distressing memories, or emotional triggers, you don’t have to manage it alone.

Mindfulness tools like the Spiral Technique can be helpful, but deeper healing often happens with support.

As a licensed therapist, I’m here to help you explore what your emotions are communicating and build tools that truly fit your needs.