How to stop spiralling?

[spirali1]

Can I please get some help from anyone here or just a chance to talk about it. I have a tendency to spiral. Had a gathering recently and I’m sat here now thinking of anything I said wrong and wondering if I was okay in talking to people etc and welcoming them in and making them feel welcome. I keep cringing at anything that might have sounded silly or a bit weird please help. I feel so dizzy and lightheaded thinking about all of this. I feel sorry for my kids having a mum like me. They’re all primary school aged under 8 (3 of them). I don’t not want to have any celebrations etc. for them for the fear of being like this, I will continue but need to deal with myself

Ok, pretend a friend has just said all that to you. What would you say to them? Something kind I'll wager. Well, say that to yourself and start being kind to self.

Would you consider going for CBT? Its useful for this type of problem. In the meantime, look up the techniques online, and also look into 'catastrophizing'.

And check out 'breathing exercises to reset the vagus nerve', its helpful for anxiety and racing thoughts. Basically, you breath in, while counting to 3. Hold, while counting to 3. Breath out , while counting to 3. Count to 3. Repeat, and work your way up to counting to 4, then 5.

https://positivepsychology.com/decatastrophizing-worksheets/

Honestly everyone is basically so egocentric (I don't mean selfish, I mean it neutrally) that they will not have even noticed. Trust me, no one is thinking about you that much!

It sounds like axiety, worth speaking to gp about it as it doesn’t have to be this way and you don’t have to suffer.
@NinetyNineRedBalloonsGoBy is right, ppl think about themselves way more than about what other said etc etc. Those things you are worrying about, i bet noone has even noticed

It’s anxiety. As PP has said people spend most their time thinking about themselves.

Another one here saying anxiety. Who did you have round - was it children/adults. Also could be lowself esteem lack of self belief along side of anxiety.

What do you think you said that are worried about?