The spiral technique

What is it for?

The Spiral Technique comes from the tradition of guided imagery and is used to reduce the intensity of mild to moderate disturbing emotions (around a 3 on a scale from 0 to 10).
It can be applied to:

• Fear: before speaking in public, facing something new, etc.

• Anxiety: when nerves, racing thoughts, or physical restlessness appear.

• Anger: to lower physical tension before reacting.

• Disturbing memories: when a painful or upsetting memory suddenly comes up.

• Everyday stress: daily tensions that disrupt your calm.

Steps of the technique

1. Identify the discomfort

Think of something that bothers you at a moderate level (not too strong, not too weak — about a “3” on a 0–10 scale).

2. Bring up an image that represents it

Imagine a figure that symbolizes that discomfort. It doesn’t need to be realistic — it just has to work for you.

Possible examples:

• Simple shapes: a dark ball, a knot, a heavy weight.

• Nature: a whirlwind, a storm, a small fire.

• Energy: sparks, smoke, an existing spiral.

• Objects: gears, a wheel, a compressed spring.

• Personal: any spontaneous symbol your mind associates with the emotion.

3. Locate it in the body

While holding the image, notice where you feel the discomfort in your body (chest, stomach, head, throat, etc.).

4. Imagine it as spiral energy

Transform the sensation into moving energy. Imagine it spinning like a spiral. Ask yourself:
Is it moving clockwise or counterclockwise?

5. Change its direction

With your mind, gently reverse the spiral’s direction.

• If it was spinning clockwise, shift it to counterclockwise (or vice versa).

• Do it slowly and without forcing it, as if you were giving your body a soft instruction.

What to notice

• Many people find that discomfort begins to lessen or fade once the direction changes.

• If nothing changes, try spinning it in the other direction.

• Continue until you feel more at ease or until the intensity decreases.

Recommendations

• Practice at home: repeat the exercise several times with different emotions to memorize the steps.

• Be flexible: if this technique doesn’t work for you, try others (Safe Place, Breathing Shift, etc.).

• Don’t push yourself: if the discomfort is very intense (above 7/10) or linked to major traumas, it’s best to practice with professional guidance.

  
  The Spiral Technique is an emotional self-regulation tool that consists of giving form to the emotion (image), locating it in the body, imagining it as spiral energy, and changing its direction. With practice, it becomes a quick resource to calm fear, anxiety, anger, or moderate stress.