Lesson 3

Interrupting Emotional Spirals

Emotional spirals happen when the mind and body start feeding each other.

A stressful thought creates a body reaction.

The body reaction creates more stressful thoughts.

And suddenly you're stuck in a loop.

The goal isn't to eliminate the loop.

The goal is to interrupt it.

The Pattern Interrupt

Steps:

  1. Name the emotion

  2. Slow the breath

  3. Tap or ground physically

  4. Change environment if needed

Spiral Awareness Map

Write:

  1. Trigger

  2. Thoughts that appear

  3. Body sensations

  4. Typical behavior

Then write:

New interruption strategy — The new interruption strategy could be EFT. It could be slowing your breath. It could be going outside and putting your bare feet on the ground. OR, it could be as simple as naming the trigger.

Most times we allow the feeling that is activated in our bodies by a trigger to be just that..a feeling. Sometimes just calling it out..aloud is enough to interrupt the pattern.

“I’m triggered by the way my co-worker talked to me.” is a pattern interrupt when the typical behavior would be to remain in the triggered sensations.

Lesson 4