Falling Down The Dyslexic Rabbit Hole

Do you ever watch your mind slip into overthinking before you can stop it? In this podcast episode, we explore what it feels like when your brain just won't do what you want. We talk about how easy it is to get stuck in spirals of worry, frustration, and second-guessing. Then we discuss how to handle those moments so you don’t lose yourself in the rabbit hole.

Whether you’re worried about someone’s opinion, or you’re just feeling anxious about a difficult day, this episode offers a calm and practical approach. Below is a quick summary, followed by some insights we covered, and tips on how to pull yourself out of that downward spiral.

Recognising the Dyslexia Rabbit Hole

It often begins with a random thought you can’t shake. One idea sparks another, and soon your mind is racing. You’re telling yourself stories about what others might think. You start questioning every interaction, or you feel a wave of anger simmering. Then it all explodes like a kettle left on too long.

Sound familiar? Many of us with dyslexia or ADHD experience this. We feel emotions intensely, and sometimes we can’t push the “off” button. The key is noticing when you’ve tumbled into the rabbit hole. Catching yourself in the act is half the battle.

“It’s so easy to go down the rabbit hole. What if something went wrong? They must think this, I’m so angry at them!”

Slowing Down the Spiral

Once you recognise the spiral, try stepping back. Going for a quick walk or even a simple change of scenery can give your brain a brief reset. Imagine you’re swirling down a plughole—your job is to turn the tap off for a moment.

Give yourself a small confidence boost by thinking of something you’ve done well that day. It doesn’t have to be big. Maybe you had a good conversation with a friend, or you finished a task that was bugging you.

When you pause to notice these small wins, you give your brain a chance to tap into a different track. This helps you slow down and see that not everything is a catastrophe.

Managing Emotional Flooding

Emotions can slip out of control when we’re tired or stressed. You might feel anger or worry suddenly surge, like boiling water in a pot. If you don’t catch it, you’ll end up with a mess.

Here are a few ways to manage those strong feelings before they get overwhelming:

• Breathe: Sometimes just pausing for a few deep breaths can calm you.
• Write it out: Jot down stray thoughts in a journal or on your phone.
• Take a micro-break: Stand up, stretch, or walk to another room.

These small acts don’t seem especially important, but they remind your mind and body that you’re in control, not the emotion.

Rewiring Your Perspective

When you’re on that roller coaster of doubt or anger, it’s easy to assume the worst. You might think others are judging you or that you’re failing at everything. But what if those negative thoughts are just illusions?

Try to shift by asking yourself, "Is this what’s truly happening, or am I just feeling stressed?" You may discover that your perceptions are magnified by anxiety or frustration.

Another tip is to reach out to a friend or trusted mentor for a quick reality check. Talking it out often reveals that your worries might be bigger in your head than they are in real life.

Building Your Own Toolkit

It helps to have a personal toolkit for these moments. Don’t leave it all to chance. Each time you notice the spiral, think, “Which tool can I use now?”

Options to include in your toolkit:

• Meditation or a favourite breathing exercise
• A short list of positive affirmations
• A safe person or online group to share your thoughts
• Your favourite music or podcast to distract and calm your mind

Over time, you’ll find what works best for you. It’s about discovering practical ways to troubleshoot, rather than staying stuck in the downward swirl.

Key Takeaways

• Recognise when you’re slipping into a spiral. Awareness is crucial.
• Slow down your mind with a quick break, a friendly chat or a small calming routine.
• Shift your perspective by challenging whether your thoughts are truly “fact.”
• Build a support toolkit so you can bounce back faster next time.

Ready for more ideas on how to tackle that emotional roller coaster? Listen to the full episode at the top of this page and explore how our community keeps these spirals from taking over. If you’re enjoying this content, feel free to support the podcast on Patreon or take our quiz at Truth About Dyslexia to dig deeper into your dyslexia journey.