Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the United States aged 18 and older. That’s nearly 1 in 5 people! If you are one of those people who suffers from paralyzing anxiety, you know how difficult it can be to live a normal life. You may feel like you are constantly on edge, and that something bad is always about to happen. The good news is that there are steps you can take to overcome your anxiety and lead a normal, happy life. In this blog post, we will discuss some tips for overcoming paralyzing anxiety.
Understanding Paralyzing Anxiety
Paralyzing anxiety is an intense form of anxiety that can cause physical, mental, and emotional distress. It is described as a feeling of being trapped, powerless, and helpless. People who experience paralyzing anxiety often feel like they are going to die or lose control.
The condition usually occurs in two types: generalized anxiety disorder (GAD) and panic disorder. People with GAD experience anxiety about many things, while people with panic disorder have sudden and repeated attacks of intense fear.
Anxiety disorders cause numerous symptoms and paralysis is one of that symptoms. A famous MD, and psychiatrist, Paula Zimbrean said, “Anxiety can paralyze a person both physically and emotionally.”
Let’s understand both physical and emotional paralysis a bit more.
Physically Paralyzing Anxiety
This is when your anxiety literally prevents you from moving. Your limbs feel heavy like they are made of lead, and it’s impossible to take a step. It feels like the ground is swallowing you up and you’re stuck in place.
They can happen in a form called freezing. This is when your body completely shuts down and you’re unable to move. This usually happens when you’re faced with a real or perceived threat. Your body is preparing for fight-or-flight, but instead of fleeing the scene, you’re frozen in place.
It impacts your ability to think clearly and makes it difficult to respond to the situation. This can be extremely distressing, especially if you’re in a dangerous situation.
Emotionally Paralyzing Anxiety
This is when your anxiety prevents you from feeling emotions. You might feel numb, empty, or disconnected from yourself and the world around you. An emotional paralysis is a form of dissociation. It’s your mind’s way of protecting itself from the pain of emotions.
The basic form of emotional paralyzing anxiety is when you have a hard time feeling any emotions. You might feel like you’re in a fog or that your emotions have been turned off. You may feel numb, empty, or disconnected from yourself and the world around you. An emotional paralysis is a form of dissociation. It’s your mind’s way of protecting itself from the pain of emotions.
So, both stages of paralyzing anxiety impact not only your emotional state but also your physical state. When you have any of these types of anxiety, it’s important to seek out professional help. Otherwise, your anxiety will likely get worse and can lead to more serious problems.
Tips For Overcoming Paralyzing Anxiety
When you realize that your anxiety is becoming paralyzing, it can be hard to know what to do. You may feel like you’re stuck in a rut, unable to move forward. However, there are things that you can do to ease your anxiety and start living a more normal life again.
Here are some tips for overcoming paralyzing anxiety:
Talk to someone who understands
It can be really helpful to talk to someone who has been through similar experiences. They can offer support and understanding that you may not find from others. Also, talking to your family members or friends about your anxiety can help them to understand and be more supportive.
However, people avoid talking openly about their anxiety for fear of being judged or misunderstood. So, if you don’t feel comfortable talking to someone you know, there are many helplines and support groups available.
Identify your triggers
Triggers are anything that sets off your anxiety. Identifying your triggers can help you to avoid them or be prepared for them. For example, if you know that loud noises trigger your anxiety, you can wear earplugs or headphones in situations where there will be loud noises.
Some common triggers include:
- Certain people or social situations
- Certain places
- Death or illness
- Conflict or arguments
- Financial problems
- Environmental factors, such as weather changes
Manage your thoughts
Your thoughts can have a big impact on your anxiety. If you’re constantly thinking about things that worry you, it can make your anxiety worse. Learning to manage your thoughts can help to ease your anxiety.
There are a few different ways that you can manage your thoughts, including:
- Challenging your negative thoughts – This involves looking at your worries and concerns in a more realistic way. For example, if you’re worried that you’re going to fail an exam, remind yourself that it’s not the end of the world if you do.
- Thinking about the worst-case scenario – This involves considering what the worst possible outcome of a situation could be and then realizing that it’s not likely to happen. For example, if you’re worried about flying, think about the worst-case scenario (crashing) and then remind yourself that it’s very unlikely to happen.
- Distracting yourself – This involves focusing on something else to take your mind off of your anxiety. For example, you can watch a movie, read a book, or listen to music.
With these ways, you can start to manage your paralyzing anxiety and live a more normal life.
Exercise regularly
Exercise is a great way to reduce stress and ease anxiety. It helps to release endorphins, which have mood-boosting effects. Just 30 minutes of moderate exercise can help to reduce anxiety symptoms. Also, try to get outside in nature, as spending time in green space has been shown to decrease stress levels.
Moreover, exercise is a great way to distract yourself from anxious thoughts and it can help to improve your sleep. Make sure to consult with your doctor before starting any new exercise routine, especially if you have any health concerns.
Keep a worry journal
Journals are always essential in moments like these. It allows you to get all of your worries and concerns out of your head, and onto paper. This way, you can take a step back, and look at them objectively. More often than not, when we see our problems written out in front of us, they don’t seem nearly as bad as they did before.
In fact, there are several ways to start your writing journey toward overcoming paralyzing anxiety. For example, you can start writing in your journal every day, setting aside at least 15-20 minutes to write about your worries. This will help you to vent all of your anxieties and hopefully provide some clarity. Alternatively, you can start writing down three things that you’re grateful for each day.
Practice meditation
When you are feeling anxious, sit down in a comfortable position and close your eyes. Take deep breaths in through your nose and out through your mouth. Focus on your breath and try to clear your mind of any other thoughts. If you have a mantra or affirmation, repeat it to yourself during this time. Meditate for as long as you need to until you feel calmer.
Mindfulness is also an effective tool for managing anxiety in the long term. It is a form of meditation that involves paying attention to the present moment. And accepting thoughts and feelings without judgment. Try to be mindful throughout the day, especially when you are feeling anxious. Notice the sensations in your body, the sounds around you, and your thoughts and emotions. Accept them without judgment and let them go.
Try Yoga
Another way to help ease anxiety is through yoga. Yoga helps to stretch and release tension in the body, which can be helpful in reducing overall stress levels. There are many different types of yoga, so find one that feels right for you and give it a try.
There are various types of yoga that can be helpful for people with anxiety. Some of the most popular types include:
- Hatha Yoga: This type of yoga is focused on slow and steady movements. It’s a great way to help ease tension in the body and mind.
- Vinyasa Yoga: This type of yoga is a bit faster-paced and can help to build strength and endurance.
- Yin Yoga: This type of yoga is focused on slow, deep stretches. It’s a great way to help improve flexibility and range of motion.
No matter what type of yoga you choose, be sure to listen to your body and go at your own pace. If you find yourself feeling anxious during a yoga class, simply stop and take some deep breaths. Remember, the goal is to help ease your anxiety, not make it worse.
Eat healthily
Eating a healthy diet is also a part of managing anxiety. When you’re eating processed foods, your body can feel bogged down and sluggish. It is important to eat foods that are rich in vitamins and minerals to help your body function at its best.
Some specific nutrients that have been shown to be beneficial for anxiety are:
- omega-three fatty acids,
- magnesium,
- vitamin B-12, and
- probiotics.
Consider adding foods like:
- salmon,
- leafy greens,
- pumpkin seeds,
- yogurt, and
- avocados
These foods are not only healthy for your body, but they can also help to ease anxiety. Eating a healthy diet gives you overall better health and wellness, which can lead to less anxiety.
Get enough sleep
When talking about healthy and anxiety-free life, then each little routine of your day matters. So, if you want to get rid of anxiety then make sure that you are taking a sound sleep for at least eight hours every day. A good night’s sleep will not only boost up your energy levels but also keep anxiety at bay.
According to studies, people who are sleep-deprived have higher levels of anxiety and stress. So, if you want to keep your anxiety in check, then make sure that you are getting enough sleep. Add little things to your routine like reading a book or taking a hot bath before going to bed, which will help you relax and sleep better.
Consider therapy
Paralyzing anxiety can be very difficult to deal with if you don’t have a support system of some kind, whether that’s friends, family, or a therapist. If you’re struggling to manage your anxiety on your own, it may be time to seek professional help. A therapist can provide you with tools and techniques for dealing with anxiety, and can also offer support and guidance.
There are many different types of therapy available, so it’s important to find one that fits your needs. Some of the common therapies include:
- Cognitive-behavioral therapy
- Exposure therapy,
- Acceptance and commitment therapy.
If you’re not sure what type of therapy is right for you, your doctor or therapist can help you figure it out. It’s also important to remember that there is no one-size-fits-all approach to dealing with anxiety. What works for one person may not work for another.
Take medications
If you feel like your anxiety is starting to take over your life, it’s important to seek professional help. Because therapies might not be enough, your doctor might also prescribe medication. There are a few different types of medications that can help with anxiety:
- Beta-blockers can help to control some of the physical symptoms of anxiety, like shaking and sweating.
- Serotonin reuptake inhibitors (SSRIs) increase the level of serotonin in your brain, which can help to improve your mood and reduce anxiety.
- Tricyclic antidepressants (TCAs) are another type of medication that can be used to treat anxiety. While they’re not as commonly prescribed as SSRIs, they can be effective for some people.
- Benzodiazepines are a type of medication that can be used for short-term relief of anxiety. These medications work by slowing down the nervous system, which can help to reduce some of the symptoms of anxiety.
If you’re considering taking medication for your anxiety, it’s important to talk to your doctor about all of the potential risks and benefits. Medication can be an effective treatment for anxiety, but it’s not right for everyone.
Join a support group
This is often one of the most effective ways to manage anxiety because it allows you to connect with others who are dealing with similar issues. Support groups provide a space for you to share your experiences and openly discuss the challenges you’re facing. This can be an invaluable resource in managing anxiety.
In addition, support groups can also help you develop coping mechanisms and problem-solving skills. This is essential in dealing with anxiety because it allows you to take control of your condition and manage it in a healthy way.
So, these are some topmost tips that can help you in overcoming paralyzing anxiety. Support groups are definitely one of the most effective ways to manage anxiety. If you’re facing difficulties in dealing with your anxiety, don’t hesitate to reach out to mental health professional.
Conclusion
To conclude, paralyzing anxiety is a real problem that can be overcome with the right mindset and some helpful techniques. Don’t suffer in silence, reach out to someone who can help you develop a plan to get better. Moreover, don’t forget to be kind to yourself. Be patient as you work through your anxiety and trust that you will get better with time.
For more information, please contact MantraCare. Anxiety is a common mental health condition characterized by persistent feelings of worry, fear, and apprehension. If you have any queries regarding Online Anxiety Counseling experienced therapists at MantraCare can help: Book a trial Anxiety therapy session
