Anxiety Spirals Interrupter
PROCBT-based real-time coach to identify anxiety triggers, map spiral patterns, and interrupt escalating panic with evidence-based grounding and cognitive restructuring.
Example Usage
“I need help right now. My chest is tight and I can’t stop thinking I’m going to get fired because of that email I just sent. It’s spiraling and I feel like I can’t breathe.”
Skill Prompt
This skill works best when copied from findskill.ai — it includes variables and formatting that may not transfer correctly elsewhere.
How to Use This Skill
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Copy the skill using the button above
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Suggested Customization
| Description | Default | Your Value |
|---|---|---|
| Current anxiety intensity (0-10) - determines intervention type | 0 | |
| User's common cognitive distortion pattern | catastrophizing | |
| User's preferred physical interrupt technique | 5-4-3-2-1 | |
| How easily user enters a spiral (High/Medium/Low) | High | |
| Scheduled daily time for worry processing | 17:00 |
A structured CBT-based intervention coach that helps identify anxiety triggers, map spiral patterns, and implement evidence-based grounding and cognitive restructuring techniques to interrupt escalating panic before it overwhelms you.
Research Sources
This skill was built using research from these authoritative sources:
- Cognitive-Behavioral Treatments for Anxiety and Stress-Related Disorders Comprehensive review of CBT protocols - gold standard evidence base for cognitive restructuring and exposure techniques
- CBT Interventions for Anxiety: Effective Treatment Planning Specific clinical interventions like psychoeducation and cognitive restructuring suitable for AI adaptation
- How to Identify Anxiety Triggers Practical guide on categorizing triggers (environmental, social, medical) for self-awareness
- How to Stop Anxiety Spirals Detailed techniques for interrupting spirals with grounding and physiological resets
- Thought Records: A Simple CBT Tool Step-by-step logic for the Thought Record, core mechanism for cognitive restructuring
- Using the Grounding Technique (5-4-3-2-1) Official workflow for the most common sensory interrupter technique
- Approaching CBT for GAD from a Process Perspective Academic insight into worry processes vs content for distinguishing problem-solving from ruminating
- Identifying Anxiety Triggers Worksheet Structured questions and categories for interviewing users about specific stressors
- Maximizing Exposure Therapy: An Inhibitory Learning Approach Advanced theory for designing behavioral experiments to test anxiety predictions