Do You Really Need to Spiral Right Now? A Quick Self Check-In Guide
Go in order. No skipping or cheating. Just pick what’s closest to your current state and analyze if you really need to be spiraling out of control right now.
1. Has today been particularly bad?
Yes, it’s been awful.
Fair enough. Go to Q2
Maybe, every day is rough here.
I hear you. Go to Q2
No, today’s normal except I’m spiraling.
All right, it could be something else. Go to Q3
It has truly been the worst day of my life
You know what? Go to Q11
2. Did you get enough sleep last night?
What, is this a joke?
All right, all right, go to Q4
Yes! I slept well!
Wow, must be nice. Go to Q5
No. And I seriously need more sleep. Like it’s bad, I’m seeing sounds.
I’m concerned for you. Go to Q4
3. Is there something bothering you besides the usual?
Yeah. But I can’t make it stop.
Go to Q6
No, I don’t think so.
Go to Q5
4. Just go to bed. Seriously. Take a nap or just find a safe soft spot and pass out.
I legitimately cannot, it’s not an option right now.
Debatable. Go to Q5
I’m already asleep, fam.
Congrats! No need to spiral, just sleeeeep. You’re done.
I don’t want to/don’t need to sleep.
Sometimes it’s like that. Go to Q5
5. Let’s talk nourishment. Have you eaten today? Had enough water?
I think I’m dehydrated or over-caffeinated.
Drink some cool water slowly. Give yourself an hour and reassess.
I probably should eat something.
Great! Go get a snack or a whole meal and see if that helps.
I’m under-caffeinated for sure.
Do NOT get an energy drink. Have some coffee or tea and check back in.
I’m properly nourished, that’s not it.
Understandable. Go to Q7
6. It’s time to talk to Wellness. I don’t care if it’s an emergency appointment, you should unload with someone who can unpack that with you.
You’re right. I’m gonna go call them.
I’ll be here if you need me.
I really don’t want to talk to wellness. I don’t have time or don’t like them.
Ok, time to talk to someone you trust. Friends, parent, mentor.
This is not a Wellness issue or they didn’t help.
All right. Go on to Q7
7. Ok, let’s talk substances:
I forgot to take my meds today!
Go take them and maybe go back to Q6
I haven’t been taking them regularly.
Hmm. Time to talk to your PCP and maybe wellness. Go back to Q6
No, no, nothing like this.
On to Q8
8. How’s the social support network?
The family is stressing me out.
Family can be hard. Go back to Q6
My friends are stressing me out.
Friends go through things too. Talk to them. Go back to Q6
I’m so lonely, I have no one to talk to.
I’ll be your friend. But go back to Q6 and/or sign up for some clubs
I really don’t think this is it, and I’m still freaking out.
It may be your time to spiral. Go on to Q9
9. When was the last time you did something that had nothing to do with medical school?
Long time. Uhhhhh…let’s see it was… 2007….
Put the Anki down. Go for a walk, call someone you love. Reassess.
Not too long ago, but maybe I need more.
Listen. Do some more self care. Go start a new podcast and hit the gym
I really can’t afford a break. Like truly.
Ok. Go to Q10
10. Ok. Last question. Is Mercury in retrograde?
Omg yes. This is it. The universe is out of alignment.
So glad I could help, go hang out with someone whose moon is the same as your 5th house and just vibe out
I don’t even know what this means.
It was a last ditch attempt. Go to Q11.
11. Welcome to Spiral-ville, population: you. You can freak out for as long as you need, you are now totally validated and completely justified. Maybe it’ll help, maybe it won’t. Maybe you’ll only have to spiral for 5 minutes. Whatever you do, please be safe and remember that there’s lots of people here for you. But maybe your version of spiraling is eating a pint of ice cream and sitting on the floor while staring into space. In any case, be kind to yourself.