What to Do When Anxiety Feels Out of Control
When anxiety feels like it’s running the show, even the most simple, necessary tasks can suddenly seem impossible. It’s a paralyzing feeling when your heart starts to race and your thoughts spin into a confusing, dizzying spiral. You try to push through the moment, yet the tension often builds higher, creating an exhausting cycle. That feeling of being totally out of control or disconnected from your own body is an incredibly common experience, but your life doesn't have to look like that every day.
Start by Grounding Your Body
“Grounding” is the intentional act of reconnecting with your body. When your mind is racing, the first step is often to bring your attention back to your body. Focus on slow, deliberate breathing. Try box breathing: that's where you inhale through your nose for a count of four, hold for four, and exhale through your mouth for four, and hold for four. Repeat this exercise three to four times. It helps regulate your nervous system and signals to your brain that you’re safe.
Notice your surroundings, too. Feel your feet pressing into the floor or the texture of a chair beneath your hands. These small sensory cues can stop anxious thoughts and bring you back to the here and now.
Challenge the Thought Spiral
Anxious thoughts often arrive as worst-case scenarios. They convince you that everything will go wrong, even when logic says otherwise. When that happens, pause and ask yourself a few questions:
Is this thought a fact or a fear?
What’s the evidence that supports it?
What might I say to a friend feeling this way?
This process creates distance between you and your anxiety, allowing reason to step in. You may not erase the worry right away, but each time you question an anxious thought, you weaken its hold on your emotions.
Bring in Small Acts of Stillness
Stillness doesn’t always mean meditation or silence. It might look like sitting with a warm cup of tea or stepping outside to feel the wind. Quietly praying or journaling are also acts of stillness that press the pause button. Creating small moments of rest during the day invites your body and spirit to calm down. These moments don’t have to be long to make a difference, just intentional.
Many people find peace through faith or spiritual grounding. Whether that’s prayer, scripture reading, mindfulness, or simply acknowledging a higher presence, allowing space for spiritual connection can bring comfort when anxiety begins to feel overwhelming.
Lean on Simple Daily Rhythms
Structure helps the mind feel safe. Keeping a consistent sleep schedule and regular meal times, staying hydrated, and adding short walks into your day all contribute to emotional balance. When your body feels cared for, your mind often follows.
Limiting caffeine and screen time, especially before bed, can also lessen symptoms of anxiety. You don’t have to change everything at once. Small, sustainable habits add up over time.
Find Calm Through Connection
Anxiety thrives in isolation. Sharing your feelings with family or a counselor can offer you a different perspective. Even brief conversations where you can be heard can remind you that there’s light beyond the anxious moments. Your community doesn’t have to be large; sometimes one compassionate listener makes all the difference.
If anxiety feels out of control and you’re ready to find some peace, now is the time to take the next step. You can schedule a free 15-minute consultation by phone or telehealth to explore how personalized anxiety therapy can help you manage and restore balance in your life. Visit my website or give me a call to start learning again what peace can feel like.