When Anxiety Strikes: Overcoming the Looming Sense of Impending Doom

Published on: May 2, 2023

by Art Florentyna

Personal Development Coach

Experiencing a sense of impending doom can be deeply unsettling, leaving you feeling powerless and unsure of how to proceed.

This intense feeling can be triggered by various factors such as anxiety, stress, or past trauma, leaving you with a pervasive sense of lurking danger. As your mind races with anxious thoughts and your body reacts with the fight or flight response, you may notice physical symptoms like a racing heart, sweating, and shallow breathing.

Fear, while a natural response to perceived threats, doesn’t always align with reality. Sometimes, our fears stem from past experiences or traumas that remain lodged in our minds and bodies, persisting even in safe environments.

Practicing grounding techniques, such as focusing on your breath or using your senses to connect with your surroundings, can help shift your attention away from anxious thoughts and bring you back to the present moment. By doing so, you can regain a sense of safety and control over your emotions.

Grounding techniques

In the moment, it can be helpful to try grounding techniques to bring your attention back to the present moment. Some examples include:

1. Focusing on your breathing: Take deep breaths and concentrate on the sensation of air moving in and out of your body.
2. Counting objects in the room: Look around the room and count the number of objects you can see, such as chairs, pictures, or books.
3. Using your senses: Identify things you can see, hear, smell, or touch in your environment. For example, name five things you can see, four things you can hear, three things you can touch, and two things you can smell.

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Engage in counter intuitive activities

When you find yourself trapped in the grip of dread and anxiety, it’s common for activities that usually bring joy and calm to suddenly feel wrong or pointless. However, it’s essential to recognize that this feeling is a manifestation of anxiety and not a reflection of reality. The anxiety is driving this sense of wrongness, but in reality, these activities may help to break the cycle of anxious thoughts and bring some much-needed relief. It’s essential to push through the feeling of wrongness and try to engage in activities that have helped in the past. By doing so, you can work towards breaking free from the anxiety cycle and finding a sense of peace.

Calming activities can help alleviate the feeling of impending doom, even though it may seem like a challenge to get started. It’s important to remember that these thoughts are a result of anxiety, and taking steps to counter them can help you break the cycle.

• Listen to music: Music has the power to evoke strong emotions and can be an effective tool to help calm your mind and body. Choose songs that make you feel happy or relaxed and create a playlist that you can turn to whenever you need to calm down. You can also try to sing along or dance to the music to fully engage yourself in the moment.
• Go outside: Stepping outside and breathing in fresh air can help reduce stress and anxiety. Walking or doing light exercise outdoors can also help you shift your focus away from negative thoughts and give you a change of scenery. You can even try walking barefoot on grass or sand, which has been shown to have a calming effect.
• Take a shower: Taking a shower is a form of self-care that can help you break out of the anxiety bubble. As you focus on the sensation of the water and being present in the moment, you can regain a sense of control and come back to the present. You can also try incorporating aromatherapy by using scented shower products that promote relaxation.
• Exercise: Physical exercise is a powerful tool to help reduce stress and anxiety. It releases endorphins, which are natural mood boosters, and helps you refocus your thoughts. You don’t have to engage in intense workouts, simple exercises like stretching or walking can be enough to get your heart rate up and release tension. Learn more about how exercise can calm anxiety here
• Paint your anxiety: Creative expression, like painting, can be a therapeutic way to process and release anxiety. Try painting what you’re feeling, using colors and textures to represent different emotions. You don’t have to be an artist to do this, the act of creating can be more important than the final product. Learn about expressionism here
• Organize something that needs decluttering in your immediate space: Having a clean and organized space can help reduce anxiety and promote a sense of calm. Choose an area in your home that needs decluttering and organize it. This can be as simple as clearing your desk or organizing your closet. The act of decluttering can also help declutter your mind and thoughts.
• Engage in conversations with people and listen to what they are telling you: Talking to someone and actively listening to what they’re saying can help take your mind off of negative thoughts and worries. It can also be a great way to connect with someone and feel a sense of community and support. Reach out to a friend or family member and have a meaningful conversation, or even join a support group where you can share your experiences with others who understand what you’re going through.

Remember, self-care is important and taking time for yourself can help you feel more balanced and in control.

“You don’t have to control your thoughts. You just have to stop letting them control you.” - Dan Millman

Published on: May 2, 2023

by Art Florentyna

Personal Development Coach