Breaking Through the Shackles: Feeling Stuck in Your Anxiety

By: Marissa Pollet

Anxiety can be like a dark cloud looming over you, casting shadows on your brightest days. But what happens when that cloud becomes stagnant, trapping you in a cycle of worry and fear? Feeling stuck in anxiety is a daunting experience, one that many of us struggle with at some point in our lives. However, it's crucial to remember that even in the darkest moments, there is a glimmer of hope. Let’s explore what it means to feel stuck in anxiety, how it manifests in our lives, and most importantly, practical strategies to break free from its grip.

What Does Feeling Stuck in Anxiety Look Like?

• Repetitive Thought Patterns: Your mind feels like a broken record, replaying the same worries and fears on an endless loop. When you are in this stage of feeling stuck in your anxiety, your mind is on autopilot. The worst-case scenario is what your mind has fixated on when you are feeling stuck. Quite often it’s the inability to see that an “alternative” scenario could be an option, a secret door three that doesn’t include what you fear the most in your mind.

• Avoidance Behaviors: You find yourself avoiding situations or activities that trigger your anxiety, further entrenching yourself in a limited comfort zone. Maybe a specific friend in a social situation triggers you and as result, you have removed yourself from gatherings that bring up these feelings. Although that may feel like a good choice at the time, you could be allowing these negative thought patterns to keep you stuck in your anxiety and missing out on moments that create long lasting memories.

• Physical Symptoms: Tension headaches, rapid heartbeat, and shallow breathing become constant companions, signaling your body's distress. These symptoms are all very real and when they are occurring, extremely scary. Your body at this moment is in a fight or flight stage. Your nervous system is in a heightened state, doing its best to try to regulate and overthinking mindset.

• Procrastination and Indecision: Simple tasks feel monumental, and making decisions becomes overwhelming as anxiety paralyzes your ability to move forward. Quite like avoidance behaviors, procrastination and indecision go hand in hand. When presented with a decision, however big or small, your anxiety tells you no matter what you choose, it could be wrong paralyzing any movement towards a decision. When your mind is controlled by anxious thoughts, it's extremely hard to focus on the here and now and simple decisions that should allow you to feel confident make you feel overwhelmed.

Strategies to Overcome Feeling Stuck:

• Acknowledge and Accept: Recognize that feeling stuck in anxiety is a natural part of the human experience. Allow yourself to acknowledge these feelings without judgment or self- criticism. Be kind to your mind. Acknowledging that although you may feel stuck at the moment, it’s not permanent but just a temporary setback.

• Practice Mindfulness: Ground yourself in the present moment through mindfulness techniques such as deep breathing, meditation, or yoga. Focus on sensations in your body and observe your thoughts without getting entangled in them. When anxious thoughts are recognized, what mindful technique works best for you? Perhaps you can apply a mental grounding skill? What do you see in your surroundings, mentally describing the things around you, noticing tiny details. This will allow a shift from an internal struggle to fixating on your environment and will help you to stay in the here and now.

• Challenge Negative Thoughts: Identify and challenge your negative thought patterns. Ask yourself, "Is this worry based on facts or assumptions?" Replace irrational thoughts with more balanced perspectives. If you can only see the negative, challenge that by allowing your mind to see the best-case scenario as well. A journal can help you to navigate the negative thought patterns as well. What were some scenarios where everything you worried about turned out to be fine? Notice the patterns and connections you make to similar situations or triggering individuals.

• Set Small, Achievable Goals: Break down daunting tasks into smaller, manageable steps. Celebrate each accomplishment, no matter how minor, as it reinforces your ability to progress despite anxiety. When you celebrate these successes, you gain confidence to take any future challenges head on with a renewed sense of self-esteem.

• Professional Help: If anxiety persists and significantly impairs your daily functioning, consider seeking professional help. Therapy, medication, or a combination of both may be beneficial in managing severe anxiety symptoms. You are not alone in these anxious thoughts and with the guidance of professional help, you are taking the first steps to removing the chains of anxiety.

A Less Anxious Tomorrow:

Feeling stuck in anxiety can be a disheartening experience, but it doesn't have to define your journey. By implementing these strategies and practicing patience and self- compassion, you can gradually loosen anxiety's grip and reclaim your sense of freedom.

Remember, healing is a process, and every small step forward is a victory worth celebrating on the path to emotional well-being.