With anxiety.

Being productive while going through an anxiety spiral is akin to running a race with a broken toe, only more challenging.

An anxiety spiral can take us into a fight, flight (or fawn) mode where all we can think of is how we can get out of danger, whether or not it is real. In terms of polyvagal theory, we are in the yellow zone, as our sympathetic area (diaphragm to the neck) gets activated.

Or worse, it takes us into a dorsal vagal collapse, a state where our nervous system gives up because it can't see a way out. This is characterized by the freeze or flop modes. This is the red zone, the one where the vagal nerves in the gut region are activated. All we can think is escapes - whether it is food, sex or anything else that would numb us.

The red zone tells us to STOP. Everything. The yellow zone tells us to either fight or run. When the danger is physical, it makes sense. But when it is metaphorical, it only takes us deeper into anxiety.

How do we get out then?

One of the ways is to let our nervous system know that we are not in danger.

Even for 10-15 minutes, if we can feel safe, we can start going to the green zone. And that is where our decision making is best and our compasses start working.

Start by making small changes in your environment. Find the tools that work for you: slow exhales, soft music, spending time in nature, whatever feels accessible and can make you feel calmer. One small thing at a time.

It is not easy. None of this is. But if trying hard hasn't worked lately, trying harder might also not work.

Maybe, it's time to try softer. Be kind and gentle with ourselves.

“Anxiety always lies. Always.”

~ Martha Beck, Beyond Anxiety

PS. Read Beyond Anxiety by Martha Beck or give IFS therapy a try (No Bad Parts by Richard Schwartz is a good place to start). These are two of the most effective books that can teach us tools to come out of an anxiety spiral.