Signs Your Anxiety Is Out Of Control

Have you ever wondered if the amount of stress or anxiety you feel is healthy? 

Are you worrying about everyday issues for no real reason?

What about excessively worrying about things like family, work, school, your health, or money?

Everyone gets anxious sometimes, and some anxiety is normal; it keeps us on our toes.

Anxiety is the body’s way of responding to stress.

Join me in my Complete Guide To Self-Esteem Course – I’ll hand you a self-esteem-boosting set of tips and abilities, actions, best practices and more.

This post may contain affiliate links, you can read my disclosure policy.

---

Studies have shown that small amounts of anxiety are healthy and are a sign of intelligence. 

Large or excessive amounts of anxiety can hurt you, and it’s when your brain won’t shut off at night, unable to relax and be at peace. 

If anxiety extends to every part of your life, not just an anxious situation, you may have an anxiety disorder.

Trusted Resources To Help You With Your Anxiety

1. Books:
   • “The Anxiety and Phobia Workbook” by Edmund J. Bourne
   • “Dare: The New Way to End Anxiety and Stop Panic Attacks” by Barry McDonagh
2. Websites:
   • National Institute of Mental Health (NIMH)
   • Anxiety and Depression Association of America (ADAA)
3. Apps:
   • Headspace
   • Calm
   • Insight Timer
4. Courses:
   • “Positive Thinking Mind Courses“
5. Podcasts:
   • “The Anxiety Coaches Podcast“
   • “Positive Thinking Mind Podcast“
6. YouTube Channels:
   • The Psych Show
   • Therapy in a Nutshell

Symptoms Of Anxiety

Common symptoms of anxiety include:

• Butterfly feeling in the stomach region
• Feeling nervous
• Restless or tense
• Sweating
• Breathing rapidly
• Short, shallow breaths
• Sense of panic, danger, or impending doom
• Weak or tired
• Difficulty controlling worry
• Trouble concentrating
• Trouble sleeping
• Increased heart rate
• Trembling

Signs Your Anxiety Is Out Of Control

Here are signs your anxiety is spiraling out of control and tips following on how to manage it.

1. Constantly Worrying About Everything!

When you’re supposed to be enjoying yourself and having a happy time, but your brain is still saying, AAHHHH! I’M NERVOUS!!

You can’t relax and continue worrying about big and small things. 

Being so exhausted from worry, the stress is beginning to affect and interfere with your daily life.

You’re worrying about unlikely events, bad things that most likely will not happen, even after you’re reassured by someone you trust.

If you’re worrying that your best friend is mad at you, worrying about failing that test, worrying about things at work.

Suppose you’re worried about everything for no specific reason other than your thoughts, and your inner critic tells you that you should be anxious about these things. In that case, you may be in unhealthy mental territory.

Your thoughts are often like an obsession or an endless thought loop that plays over and over in your head.

If your anxiety doesn’t stop at some point in the day, your anxiety is out of control.

Related Post: Handling Your Negative Thoughts The Positive Way

2. Increased Repetitive Negative Thoughts (RNTs) And Irritability

Having a negative mind can make our lives look dark and bleak. 

Life can seem hopeless, seeing negativity in every situation.

You think everything is wrong or people are against you, and they’re not. 

All of this can make your anxiety worse.

Anxiety tends to turn people inward. 

They begin to look at themselves in a more negative light. 

Negative minds are just mad at the world, becoming increasingly irritable.

Your anxiety is out of control if you constantly have negative thoughts and repeatedly worry about the future or something that happened in the past.

3. Constantly Seek Approval Of Others

If you’re constantly worrying and seeking other people’s approval for fear of rejection, your anxiety may be out of control.

When we have low self-esteem or confidence in ourselves, we look for others’ approval and trust their opinions more than our own.

We don’t trust ourselves and think their opinion is more valid.

If you’re struggling to validate yourself and constantly seeking validation from others, ask yourself, do I have a low self-perception of myself, someone who is not good enough or not worthy?

On a positive note, you can learn to turn this thinking around and build confidence in yourself, and with higher self-esteem, you’re not going to care as much.

Related Post: How To Stop Seeking Approval Of Others

4. Difficulty Sleeping At Night

Once in a while is normal, but not sleeping every night because you are worrying is bad for your health, both physically and psychologically. 

If you go to bed, and immediately your brain turns back on, and you’re worrying about everything, almost like a hamster wheel, your thoughts keep running around.

The more tired you get, the more you think about things in your life.

Restlessness kicks in, and you can’t stop worrying.

Nightmares keep you awake, unable to fall back to sleep, and waking up too early because you are worrying.

Not getting enough rest can turn our moods negative and becomes a vicious cycle.

The inability to sleep and rest can be a telltale sign things are out of control.

5. Difficulty Concentrating

Many things can contribute to an inability to concentrate, such as ADD/ADHD, depression, or other factors. 

Anxiety can also cause you not to be able to concentrate. 

When your thoughts are moving from one thing to the next so fast, you can not entirely focus.

As your anxiety gets worse, so will your ability to concentrate.

If you keep thinking about anxious thoughts when you’re trying to concentrate, or your mind goes blank when you’re stressed, this is a sign that your brain is being overtaxed.

Related Post: Habits Making Your Anxiety Worse

6. Experience Uncontrollable Panic

Suppose you are feeling helpless and have a great sense of fear or dread. 

You’re having a panic attack.

Some symptoms may include hot flashes, sweating, racing heart, difficulty breathing, chest pain, and nausea.

If you have these attacks regularly, I recommend seeking professional help immediately. 

Cortisol, the stress hormone, is constantly going through your body all the time because you’re always on edge and anxious is unhealthy.

7. Problems With Relationships

You get mad quickly over things that never bothered you before. 

The way your spouse eats their food. 

How your co-workers speak and talk annoys you. 

You get annoyed when your children ask you questions or want to do something.

An anxious person can be more pessimistic. 

They don’t want to do social things they used to love. 

Anxiety can make you less patient and can cause problems within your relationships.

8. A Feeling Of Not Having Time For Yourself

If you are always running here and there, doing this and that, you may not have much time for yourself.

It’s easy to neglect yourself when there are so many things to do, but taking time for yourself is essential.

Not taking time for yourself can negatively affect your health. 

Your immune system can weaken, and you’ll get sick more often.

Negative thinking patterns may emerge, leading to depression, and long-term stress can cause cardiovascular problems and weight gain.

Start scheduling “Me Time” today; you and your health matter.

9. Feeling Out Of Control

People with anxiety have difficulty expressing what’s happening and have a sense of drowning or life spinning out of control.

You feel you have to plan everything to make sure things go as planned and even try to control people in your life.

In reality, you can’t control people or most things that happen in life. 

10. Trouble Catching Your Breath

A common problem of anxiety is the feeling of not being able to catch your breath.

In our lungs are little airways or tree branches with muscle around them that clamp down and tighten when you’re anxious.

To help with breathing, try deep rhythmic breathing. You can imagine a square box and start in the upper left corner.

Trace your finger to the top right corner while you inhale for 4 seconds.  

Then trace to the bottom right corner holding your breath for 4 seconds.

Now trace to the bottom left corner, exhaling for 4 seconds, and then hold for 4 seconds as you trace to the top left corner.

Continue this exercise until you feel more relaxed and can breathe easier.

You could also try using an imaginary triangle, similar to the box method but holding for 3 seconds instead.

11. Calming Stress With Sugar

If you are stressed and eating candy, cookies, cakes, or other foods high in sugar, even things like pasta and bread, it’s a sign of stress eating and anxiety.

Sugar may be a short-term fix, making you feel better in the moment, but it adds to your long-term anxious feelings.

12. Trying To Control Everything

Your anxiety is out of control if you’re trying to control every aspect of your life, whether you have control over events and situations or not.

Putting all that energy into worrying and being anxious is exhausting; trying to control people who have their own minds and ways of thinking is impossible.

13. Ignoring Talking About Your Anxiety

Avoiding talking about your anxiety with someone only makes anxiety worse.

When you keep anxiety and your negative thoughts to yourself, it can make situations seem more significant and worse than they are.

Getting the recommended help, you need to manage your anxiety and talking to a therapist about mental health problems will help you ease and cope with your anxiety.

So many people experience anxiety in this world. 

I’m one of them, and managing anxiety is the key to a happy life. 

Anxiety is healthy; it’s treatable; you have to take the time to seek the help you deserve.

Frequently Asked Anxiety Questions.

How Do You Know If Your Anxiety Is Bad?

Anxiety disorders have various symptoms; the most common is excessive worrying, which disrupts daily life. 

More signs may include restlessness, difficulty concentrating, tense muscles, trouble sleeping, fatigue, and agitation.

When Should I See A Doctor About My Anxiety And Stress?

You should consider visiting your doctor if your worrying and anxiety interfere with your daily life, including school or work, social life, and possibly hour hygiene. 

If your anxiety, fear, and worry are too hard to control, you should see your doctor.

How Do You Know If Your Are Mentally Stressed?

Some signs you are mentally and emotionally stressed out include:

• Anxiety or depression
• Overwhelmed, unfocused or unmotivated
• Trouble sleeping
• Anger, restlessness, Irritable
• Constant worry
• Memory problems
• You make bad decisions

What Does Stress Feel Like?

When you are stressed, you can experience feelings such as anxiety, anger, fear, frustration, and sadness. 

These feelings often feed on one another and produce physical symptoms that make you feel worse.

What Anxiety Does To Your Body?

Anxiety can do many things to our bodies, like trigger your fight-or-flight stress response. 

When this happens, chemicals and hormones like adrenaline enter your system and increase your heart and breathing rate, designed to help you respond to threats. 

Long-term stress and anxiety can be harmful to your physical health. 

Other anxiety symptoms may include headaches, insomnia, depression, muscle tension, and social isolation.

What Types Of Anxiety Are There?

1. Generalized Anxiety Disorder (GAD)
2. Panic Disorder
3. Social Anxiety Disorder (Social Phobia)
4. Specific Phobias
5. Obsessive-Compulsive Disorder (OCD)
6. Post-Traumatic Stress Disorder (PTSD)
7. Agoraphobia
8. Separation Anxiety Disorder
9. Selective Mutism
10. Substance/Medication-Induced Anxiety Disorder
11. Anxiety Disorder Due to Another Medical Condition

Absolutely, managing acute episodes of anxiety can be particularly challenging, but there are some actionable steps you can take to gain better control of the situation.

Actionable Advice for Managing an Acute Episode of Anxiety

1. Find a Quiet Space: If possible, find a quiet, private space away from the environment that may be triggering your anxiety. This can help you focus better on calming techniques.
2. Deep Breathing: Utilize deep breathing exercises such as the 4-7-8 technique. Inhale through the nose for 4 seconds, hold the breath for 7 seconds, and exhale through the mouth for 8 seconds. This can help regulate your breathing and calm your nervous system.
3. Grounding Techniques: Use the 5-4-3-2-1 method to ground yourself in the present. Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This can help distract your mind from the anxiety.
4. Progressive Muscle Relaxation: Starting from your toes, tense and release muscles moving upwards through your body. This helps in releasing the tension that accumulates during an anxiety episode.
5. Reach out for Support: Don’t hesitate to call or text a friend, family member, or medical professional for immediate support. Sometimes just talking it out can be a significant relief.
6. Use a Comfort Object: Some people find it helpful to touch or hold onto a ‘comfort object’ that has a calming effect on them.
7. Positive Affirmations: Repeating positive affirmations can also be beneficial. Phrases like “This too shall pass” or “I am in control of my feelings” can be empowering.
8. Avoid Caffeine and Sugar: Both can exacerbate anxiety. Opt for water or herbal teas instead.
9. Consult a Medical Professional: If episodes become frequent or intensify, it may be beneficial to consult a healthcare provider for a tailored treatment plan, which might include medication or cognitive behavioral therapy.

Where Can I Seek Help for Anxiety?

1. Primary Care Doctor: A good starting point for diagnosis and treatment.
2. Psychiatrists/Psychologists: For specialized mental health care, including medication and therapy options.
3. Crisis Hotlines: Available 24/7 for immediate support in severe cases.
4. Online Support Groups: There are numerous online forums and social media groups where people share their experiences and coping strategies.
5. Friends and Family: Never underestimate the power of a strong support network. Sometimes talking to a loved one can provide immediate relief.
6. Workplace Wellness Programs: Many employers offer mental health support, check if yours does too.
7. Educational Counselors: If you’re a student, many educational institutions offer free counseling services.
8. Telehealth Services: Online consultation options are increasingly available and can be a more comfortable setting for some.

The Role of Diet in Managing Anxiety

1. Balanced Diet: A well-balanced diet rich in fruits, vegetables, lean protein, whole grains, and low-fat dairy can provide essential nutrients that your brain needs for proper functioning, including mood regulation.
2. Omega-3 Fatty Acids: Found in fish like salmon, omega-3s have anti-inflammatory properties that can help counteract the negative effects of stress hormones.
3. Probiotics: Foods like yogurt and other fermented foods contain good bacteria that might promote a healthy gut. Emerging research suggests a connection between gut health and mood.
4. Limit Caffeine and Sugar: These can give you a quick energy boost but are often followed by a crash, which might exacerbate anxiety.
5. Hydration: Dehydration can negatively impact your mood and cognitive functioning. Make sure you’re drinking plenty of water throughout the day.
6. Complex Carbs: Foods like oats and whole grains release energy slowly, helping to keep your blood sugar levels stable, in contrast to the spikes and crashes induced by sugary snacks.
7. Snack Wisely: If you need a snack, go for options that offer a mix of protein and complex carbohydrates to help stabilize blood sugar levels. Examples include whole-grain crackers with low-fat cheese or an apple with almond butter.

The Role of Exercise in Managing Anxiety

1. Endorphins: Exercise releases endorphins, which act as natural mood lifters. Even a brisk 20-minute walk can help.
2. Routine: Having a regular exercise routine can provide structure to your day, which can help alleviate anxiety by providing a sense of normality and control.
3. Meditative Movement: Practices like yoga or Tai Chi incorporate elements of meditation and can provide double the benefits by not only improving physical health but also focusing the mind.
4. Outdoor Activities: Exercising in natural settings can multiply the stress-relieving benefits. Fresh air and exposure to greenery have been shown to reduce stress.
5. Sleep Quality: Regular physical activity can help you fall asleep faster and enjoy deeper sleep, and better sleep can, in turn, reduce anxiety.
6. Group Sports: The social interaction involved in team sports can be another way to relieve stress and improve mood.
7. Consult a Professional: If you’re new to exercise or have other health concerns, it’s always a good idea to consult a healthcare provider for an exercise regimen that’s appropriate for you.

So, by incorporating a balanced diet and regular physical activity into your lifestyle, you can set up a solid foundation that supports your overall mental well-being.

These changes can be incremental; small steps often lead to big changes over time.