3 Ways I Ground Myself After a Sensory Spiral
Maybe it's not a breakdown...maybe it's a breakthrough.
Ever been hit by a wall of too much?
Too much noise. Too much light. Too many tabs open — in your brain and on your laptop.
That’s a sensory spiral. And when it hits, it doesn’t just feel overwhelming… it can feel unbearable.
As someone living with chronic illness (and a recovering overachiever with a history of masking and pushing), I’ve had to learn the difference between shutdown and stillness.
I’ve also learned what brings me back — not to being “productive,” but to being present in my body.
Here are 3 things I reach for when I’m spiraling:
1. Anchor to the Physical
When my brain is spinning, my body becomes my anchor. I go tactile.
I hold something textured: a cool rock, a fuzzy blanket, a spoon from the freezer.
I press my feet flat to the floor and name what I feel. Cold tile? Carpet? Bare wood?
This is bottom-up regulation: using sensation to interrupt the overwhelm loop.
➡️ Try this: Pick one grounding object you can keep nearby. Something weighted or textured. Notice how your nervous system responds.
2. Lower the Input, Not the Standards
I used to believe I needed to push through. (Thanks, capitalism and patriarchy :/)
Now I know: what I need is less input.
That might mean:
Turning off overhead lights
Putting in noise-dampening earplugs
Closing 10 of the 12 tabs open on my laptop
This isn’t failure — it’s a sensory reset.
It makes space for my system to recalibrate.
➡️ Try this: Do a 2-minute sensory audit. What can you turn down, turn off, or tune out (and I don’t mean numbing, I mean literally lightening the input load)?
3. Soften the Narrative
The worst part of a spiral isn’t always the spiral.
It’s the voice in your head saying: You should be able to handle this.
When I hear that voice, I try to meet it with compassion.
Instead of “Why can’t I function?”
I ask, “What would support feel like right now?”
I let softness be the goal — not recovery, not productivity, not perfection.
➡️ Try this: Whisper to yourself: It makes sense that you feel this way. Then breathe. Even once. I also like saying to myself: What you’re going through is really hard right now. That layer of compassion and space-holding is an acknowledgement that means I can hold myself in softness.
None of this is a magic fix.
But these small, somatic choices help me return to myself.
If you’re navigating sensory overwhelm, chronic burnout, or freeze mode…
You don’t need to do it alone.
Jayci and I are creating a space just for this:
🌀 Recharge Room: A Soft Space for the Overstimulated
Monday, June 16 @ 5 PM PT – Free on LinkedIn Live
You’ll learn gentle, trauma-informed ways to regulate your system and reclaim your softness. It’s neuro-affirming and everyone is welcome.
✨ RSVP here
Wishing you a little less noise, and a little more room to breathe.
Warmly,
Lauren
NBC-HWC, CIHC, CNC
@ChronicCoachLauren