Anxiety might feel like an unwanted guest who overstays its welcome. While it’s a normal response to stress, for many, it can become overwhelming, leading to feelings of dread, panic, and helplessness. Understanding the nature of anxiety and implementing strategies to manage it can help restore a sense of control. Here, we’ll explore what anxiety is, how it can lead to feelings of overwhelm, and ten practical tips to help navigate those turbulent moments.

What is Anxiety?

Anxiety is a normal stress reaction that is frequently characterized as a sense of discomfort, concern, or terror. It can take many different forms, including social anxiety, panic disorder, and generalized anxiety disorder (GAD). Although anxiety can serve a protective function—alerting us to potential dangers or motivating us to prepare for challenges—when it spirals out of control, it can be debilitating.

Why Does Anxiety Make Us Feel Overwhelmed?

Anxiety can lead to feelings of being overwhelmed for several reasons:

• Physiological Response: When anxious, our body enters a heightened state of arousal, releasing stress hormones like adrenaline and cortisol. This physical reaction can make us feel jittery, restless, and unable to focus.
• Cognitive Overload: Anxiety often involves racing thoughts and an exaggerated focus on worst-case scenarios. This can make it difficult to think clearly, leading to a sense of confusion and helplessness.
• Perfectionism and High Expectations: Many individuals who struggle with anxiety hold themselves to incredibly high standards. A sensation of impending failure brought on by this pressure may make even small activities seem overwhelming.
• Social Isolation: Anxiety can lead to social isolation, exacerbating feelings of loneliness and contributing to a sense of being overwhelmed by one’s thoughts and emotions.

10 Tips for Managing Overwhelming Anxiety

When anxiety becomes overwhelming, it’s essential to have strategies at hand. 

1.  Practice Mindful Breathing: Mindfulness is one of the easiest yet most powerful strategies to deal with excessive anxiety. Take four deep breaths, hold them for four counts, and then release them for four counts.  Repeat this cycle several times. This technique helps calm the nervous system and refocus your thoughts.

2.  Ground Yourself with the 5-4-3-2-1 Technique: This grounding exercise helps redirect your attention away from anxious thoughts. Identify:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 anything that tastes You can stay rooted in the here and now by using your senses.

3.  Break Tasks into Smaller Steps: When faced with overwhelming responsibilities, break tasks down into smaller, manageable steps. Create a to-do list and prioritize. A sense of satisfaction and a decrease in feelings of overwhelming might result from finishing each little activity.

4.  Limit Exposure to Stressors: If certain situations or information sources contribute to your anxiety, consider limiting your exposure. This could mean taking breaks from social media, news, or even certain relationships that heighten your stress.

5.  Engage in Physical Activity: Exercise is a powerful antidote to anxiety. Physical activity releases endorphins, which can improve your mood and physical health and reduce stress. Whether it’s a brisk walk, yoga, or dancing to your favourite song, find an activity that you enjoy and make it a regular part of your routine.

6.  Establish a Routine: During anxious times, establishing a routine can offer structure and a feeling of normalcy. Include regular meals, physical activity, and downtime. A strategy can help control overpowering emotions and lessen ambiguity.

7.  Connect with Others: Sharing your emotions with close friends or family members might bring comfort. Sometimes the emotional burden might be lessened just by expressing your worries. 

8.  Practice Self-Compassion: Be kind to yourself. Recognize that it is acceptable to feel overwhelmed and that you are not alone in your challenges.  Treat yourself as you would a friend—offering understanding and patience instead of judgment.

9.  Engage in Creative Outlets: Expressing yourself creatively can be an excellent way to manage anxiety. Whether through writing, painting, or playing music, engaging in creative activities can help you process your emotions and provide a sense of relief.

10.  Seek Professional Help: If anxiety continues to feel overwhelming, don’t hesitate to reach out for professional support. Therapists can provide coping strategies tailored to your needs and may recommend treatment options like cognitive-behavioural therapy (CBT) or mindfulness-based stress reduction.

Conclusion

Even though anxiety might feel overpowering, you can control it. By understanding your anxiety and using practical strategies, you can regain control and peace. Keep in mind that asking for assistance is a show of strength and that you are not alone. Online counselling might be an easy choice if you want more assistance. Professional online counselling services are available from TalktoAngel to assist you in managing emotional stress and anxiety. Working with the best psychologist in India can provide personalized guidance to build resilience and promote emotional wellness. Take the first step toward healing, one moment at a time.

Contribution: Dr (Prof) R K Suri, Clinical Psychologist, life coach & mentor TalktoAngel & Ms Samta Pareek, Counselling Psychologist.

References:

• American Psychological Association. (2020). Anxiety. Retrieved from 

• Dugas, M. J., & Robillard, C. (2016). Cognitive-behavioral therapy for generalized anxiety disorder: A practical guide. New York, NY: Wiley.

• Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Meta-Analytic Review. Cognitive Therapy and Research, 36(5), 427-440. 

• Knafo, A., & Schwartz, C. (2004). Predicting adolescents' prosocial behaviour: The role of parental involvement and parental monitoring. Journal of Family Psychology, 18(1), 110-118.

• McKay, M., & Fanning, P. (2016). Thoughts & Feelings: Taking Control of Your Moods and Your Life. New York, NY: New Harbinger Publications.