Do everyday situations, such as going to work or meeting a friend in public, cause your palms to sweat, your heart to race or your chest to tighten with dread? If your anxiety is crippling you, making getting out of bed or leaving the house difficult, you may have a severe anxiety disorder.
Crippling anxiety is tough, but it doesn’t have to control your life. Anxiety disorders affect about 40 million adults every year. They’re one of the most common mental illnesses in America. In other words, you’re not alone, and help is available.
Understanding the symptoms and triggers of severe anxiety can help identify helpful solutions to improve your quality of life. This article explores crippling anxiety and offers tips on developing healthy coping strategies and knowing when to seek professional help.
Understanding Severe Anxiety and Its Triggers
Severe anxiety is an intense, overwhelming state of fear, worry or nervousness that interferes with work, school or interpersonal relationships. It goes beyond typical stress or occasional nervousness, manifesting in physical symptoms. You may experience a rapid heartbeat, shortness of breath, dizziness or even panic attacks.
Triggers for debilitating anxiety vary depending on the person but commonly include:
- Stressful life events. Major life changes, such as job loss, divorce or a loved one’s death, can alter your mind and body, causing heightened anxiety.
- Past trauma. If you’ve experienced or witnessed past trauma, such as abuse, violence or an accident, you may develop severe, long-lasting anxiety. These events can also lead to post-traumatic stress disorder.
- Work- or school-related stress. High expectations, tight deadlines or fear of failure in professional or educational settings can cause chronic stress and anxiety.
- Financial instability. Struggling to pay bills or hold down a job can cause ongoing stress or uncertainty, heightening anxiety levels.
- Social relationships or situations. Conflicts with family, friends or a romantic partner can exacerbate anxiety. Additionally, social events, such as public speaking or meeting new people, can trigger severe stress, especially if you struggle with social anxiety disorder.
- Phobias. Specific fears, including heights or flying, can cause intense anxiety when encountered, especially unexpectedly.
- Substance abuse. Alcohol, caffeine and certain drugs can worsen anxiety or trigger panic attacks.
How to Tell If Your Anxiety Is Crippling You
Along with physical symptoms, crushing anxiety can also cause a range of emotional and behavioral symptoms. Emotional symptoms often include:
- Excessive worry
- Racing thoughts
- Feelings of dread or apprehension
- Difficulty concentrating
- Believing the worst is going to happen
- Feeling irritable or frustrated
These emotional symptoms can alter how you navigate certain social situations or daily obligations. For example, you may avoid social gatherings or public spaces due to fear of judgment or panic attacks. If you struggle to focus because of racing thoughts or a pervasive fear of failure, your work or academic performance may suffer.
Even simple tasks, such as grocery shopping, answering phone calls or making decisions, can feel overwhelming when you live with crippling anxiety. You may withdraw from responsibilities or self-isolate to avoid participating in these activities.
This may alleviate your anxiety in the moment. However, avoidance can worsen it in the long run or cause other mental health issues, such as loneliness or depression. You may also experience sleep disturbances, including insomnia or frequent waking. These conditions can exacerbate concentration issues and feelings of stress.
Coping Strategies and Treatment Options
Knowing how to relieve anxiety in the moment can be difficult. This is where healthy coping strategies come in handy. Once you determine which techniques work best, you’ll know what to do when facing certain triggers or symptoms. Common coping strategies to consider include:
- Deep breathing exercises. Practicing slow, controlled breathing, such as the 4-7-8 technique, can help calm the nervous system, reducing anxiety. This involves inhaling for 4 seconds, holding your breath for 7 seconds and exhaling for 8 seconds.
- Mindfulness and meditation. Engaging in mindfulness techniques, such as meditation or guided visualization, can help you focus on the present moment. This can prevent overwhelming thoughts from taking over.
- Regular exercise. Physical activity, including walking, yoga or strength training, releases endorphins that naturally reduce stress, improving mood and confidence.
- Healthy lifestyle changes. Adopting healthy habits, such as eating a balanced diet, maintaining a consistent sleep schedule and limiting caffeine and alcohol, can help stabilize mood and energy levels. Additionally, consider journaling to process emotions and identify triggers.
Professional treatment can also help manage anxiety and improve quality of life. A mental health professional may suggest cognitive behavioral therapy to help reframe negative thoughts and behaviors that contribute to anxiety. Exposure therapy is another option if you struggle with a specific phobia. This involves gradually confronting the feared object or situation in a safe, controlled environment to reduce its effect on your mind and body.
Sometimes, connecting with others sharing similar struggles can positively impact mood. Joining a support group for anxiety can provide reassurance, advice and emotional support. Additionally, a doctor can prescribe antianxiety medications, such as selective serotonin reuptake inhibitors or benzodiazepines, to alleviate symptoms.
Seek Professional Help for Crushing Anxiety
Seeking help for severe anxiety becomes crucial when it interferes with daily life. Persistent distress, panic attacks or avoidance of important activities are clear signs something isn’t right. Instead of navigating these symptoms alone, reach out to someone you trust who can help determine next steps.
If you aren’t sure where to turn, our trained counselors at Mental Health Hotline can step in and take the lead. Our hotline provides a safe, confidential place to express concerns and identify local resources relevant to your situation. Help is just a phone call away, so reach out when you’re ready. We’re always here.
