Understanding Anxiety: What to Do When Everything Feels So Overwhelming?

Have you ever wondered about “Why do you feel that awful sense of dread when you encounter stressful situations?” 

Is there anything you can do to stop yourself from spiraling out of control? – Yes, there is. 

Anxiety is a natural and understandable reaction to situations that trigger your fight-or-flight response. [1] Steimer, T. (2002). The biology of fear- and anxiety-related behaviors. Dialogues in Clinical Neuroscience, 4(3), 231–249. https://doi.org/10.31887/dcns.2002.4.3/tsteimer Luckily, there are ways to cope with it.

To understand anxiety, you should know how your body works in response to stress. Any stressful situation triggers a cascade of hormones in your body. 

These hormones produce physiological changes such as a racing heart and shortness of breath. [2] Chu, B., Marwaha, K., Sanvictores, T., Awosika, A. O., & Ayers, D. (2024, May 7). Physiology, stress reaction. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK541120/ You are probably familiar with these symptoms – they are what you feel when you are experiencing an anxiety attack.

Good anxiety vs. bad anxiety

It may not be much of a consolation, but anxiety is your body’s way of protecting you. It is a survival mechanism that enables you to react quickly to life-threatening situations. 

Good anxiety is what makes you fight, or flee from danger.

Unfortunately, your body may overreact to stress. You may be triggered by situations that are not life-threatening such as work pressure. 

The result is extreme physical symptoms that you struggle to control. 

Experiencing chronic stress takes a toll on your body and causes bad anxiety. Anxiety is harmful when it gets in the way of your normal, day-to-day activities.

Below are some symptoms of anxiety:

• Fast, irregular heartbeat
• Lightheadedness
• Headaches
• Chest pains
• Insomnia
• Chronic worry
• Inability to relax
• Chronic worry
• Nervousness
• Poor concentration
• Poor personal hygiene

What to do when anxiety strikes?

Anxiety often strikes without warning. At that moment, you desperately search for a way to keep yourself calm.

Knowing how to deal with overwhelming anxiety takes a lot of practice. Here are a few quick tips for you.

Take deep, slow breaths

There is no better way to slow your heartbeat than taking a deep breath. It might be hard to get a hold of yourself, but slow breathing can be calming.

No matter where you are when the anxiety sets in, remind yourself to breathe. 

Give yourself a specific number of breaths to take as you gain composure. Breathe in through your nose and out through your mouth at least 3 times.

Challenge the voice in your head

Although some anxiety triggers are external, your thoughts matter. The voice in your head might be so loud that it beats logic. 

Challenging your thoughts helps you be reasonable in the midst of a stressful situation.

Knowing how to stop anxiety thoughts starts with admitting that the voice in your head is not always right. 

Your opinions are subjective; they are based on many factors that may not be accurate. So, when you get stressed, take a pragmatic approach. 

Question your thoughts and try to see things from a different point of view.

Write down your thoughts

Have you ever thought something was true, only for it to sound ridiculous once you say it aloud? 

When you are stressed, you might not feel confident to speak your mind. 

Writing, however, offers a great outlet for your thoughts.

Carry around a journal that you can access easily at any time. Whenever you are anxious, list your thoughts and review each of them. In the process, you might realize that your fears are exaggerated.

Shift your focus to something less stressful

Anxiety feeds on specific external or internal triggers. When you are triggered, your first reaction will be to panic.

Focusing your attention helps you take control of the situation.

For example, if you get stressed in crowded places, your best bet would be to avoid them. If you have to be in a crowded place, plug in your earphones. 

Listening to your favorite music might help you relax and shift your focus. There are mental exercises, like positive affirmations, that will also help you focus away from your stress. 

Long-term coping strategies for chronic anxiety

Despite knowing what to do when having an anxiety attack, it may not be enough. Chronic anxiety requires strategic management. Various coping mechanisms, if repeated over a certain period, will help you lead a stress-free life.

Identify your triggers

To deal with anxiety, identify its cause. Here are some factors that might trigger you:

• Work stress
• Family conflicts
• Relationship issues
• Daily inconveniences e.g. traffic
• Past trauma

The best way to identify your triggers is by keeping a journal. Each time you get stressed, write down the cause. 

Look for patterns and come up with a plan. Most times, avoiding the triggers is sufficient.

Keep your focus on things you can change

It is frustrating when your anxiety is caused by something out of your control. You might struggle to cope because there’s not much you can do to change the situation. 

Understandably, you feel helpless. What you should do is to focus on things within your reach.

Focus on working on your mindset, seeing results will motivate you.

Practice mindfulness

Mindful meditation encourages you to be present at the moment. During difficult situations, it helps to be aware of yourself and what is going around you. 

Accepting your situation without judgment can help you be at peace.

While meditating, listen to your body. Your thoughts might cause physical reactions like stiffening, racing heartbeat, quick breaths. 

However, you will embrace these feelings without allowing them to control you. You will be aware of them, and let them pass without losing your cool. 

This is a skill that comes in handy during an anxiety attack.

Lead a healthy lifestyle

Managing anxiety might be as simple as eating healthy meals, exercising, and getting enough rest. By taking care of your physical well-being, your mental state improves. 

Exercise, in particular, is known to release good hormones that improve your mood.

Get Cognitive Behavioral Therapy

If you struggle to overcome anxiety on your own, consider therapy from a licensed counselor. Cognitive Behavior Therapy (CBT) is particularly helpful. It equips you with skills to identify and manage your triggers. 

In the heat of a stressful moment, skills acquired from CBT will help you cope.

How to deal with anxiety during COVID?

The COVID-19 pandemic has made life stressful for many people. Being away from loved ones, losing income, and living with a sense of impending doom is overwhelming. 

Although everything feels too much right now, you should remember that this situation will not last forever.

The good news is, there are things that you can do to manage your anxiety and support your mental health during this extraordinary time.

Connect with others

Despite social distancing measures, try to stay connected with others. Take advantage of technology to talk to family and friends. 

Isolating yourself may do more harm than good for your mental wellbeing.

Create a routine

In unusual times, routines can give a sense of stability. [3] Arlinghaus, K. R., & Johnston, C. A. (2018). The importance of creating habits and routine. American Journal of Lifestyle Medicine, 13(2), 142–144. https://doi.org/10.1177/1559827618818044 Even if you never leave the house, have a routine. 

It may be as simple as getting out of bed to shower and cook, but it will help. 

The sense of accomplishment after sticking to your routine each day may be a source of motivation.

Click to post

Take care of yourself

One of the best things you can do for your mental health is to follow the basics of self-care, including getting 7-9 hours of sleep each night, eating a balanced diet, and engaging in regular physical activity. 

Eat food that tastes good and do activities that you enjoy, just be sure that there’s balance.

Take in nature and enjoy the outdoors

Wondering how to deal with anxiety without medication? If you can spend time outside, do it. Enjoy nature, take long walks, and explore as much as possible without contravening social distancing guidelines. 

It is okay if you cannot go out – simply spending more hours in the room that gets more sunlight is helpful.

Talk to people you trust

The more you isolate, the worse your mental health will become. 

Opening up to someone you trust about your experience can create a sense of community and connection, which combats anxiety and offers a much-needed outside perspective.

Click to post

If you’re not ready to meet in person and need a break from the screen, consider calling or writing letters with a request for a reply.

Final thoughts

Overcoming anxiety is not easy. During stressful times, it can feel like all hope is lost. The good news is that you can fight the feeling. 

Write down your thoughts, focus on the positive, and breathe whenever you feel overwhelmed. Take time to identify your triggers and find ways to manage them. 

If you are struggling to cope with anxiety, consider therapy. At Calmerry, you can match with an experienced counselor just within an hour. Our specialists will help you identify the cause of your episodes and develop strategies to overcome anxiety.