My Anxiety is Through the Roof: What’s Going On and How to Cope
I hear this often in my practice: "My anxiety is through the roof." And when you say that, what you really mean is: "I feel like I'm barely holding it together."
That heavy, buzzing, can't-catch-your-breath feeling isn't just stress—it's your body and mind sounding an alarm. Let's talk about what's actually happening, why it feels so overwhelming, and most importantly—what you can do about it.
What Does “Anxiety Through the Roof” Feel Like?
When your anxiety is through the roof, it’s like your brain and body are stuck in overdrive. You might feel:
Restless: Like you can’t sit still or relax.
Worried: Thoughts racing about things that could go wrong.
On edge: Jumpy, irritable, or easily startled.
Physically tense: A tight chest, racing heart, or even stomach issues.
Overwhelmed: Like everything is too much to handle.
It’s not just “feeling stressed.” It’s bigger, heavier, and harder to shake off.
Close your eyes for a second. Imagine: Your thoughts are a browser with 50 tabs open—and they're all flashing "EMERGENCY!" Your body feels like you’ve chugged three coffees, even if you’re exhausted. Small tasks (like answering a text) feel like climbing a mountain.
This isn’t "just nerves." It’s your nervous system stuck in overdrive, convinced you’re in danger—even if logically, you know you’re safe.
First Aid for When Anxiety Feels Out of Control
When you’re in the thick of it, try these immediate tools (I teach these to my clients):
"Name It to Tame It"
Say out loud: "I’m having a really anxious moment." This reduces the brain’s panic response.
The 4-7-8 Breath
Breathe in for 4 counts → Hold for 7 → Exhale for 8.
Why it works: Longer exhales trigger your "rest and digest" system.
Grounding with Your Senses
Press your feet into the floor. Notice:
3 things you see right now
2 textures you can touch
1 sound nearby
This "resets" your brain’s panic loop.
Compassionate Self-Talk
Instead of "Why am I freaking out?!" try:
"This is really hard right now. I’m doing my best."
Why Does My Anxiety Spike Like This?
Anxiety doesn’t just come out of nowhere. There’s usually a reason, even if it’s not obvious at first. Here are some common triggers:
1. Too Much on Your Plate
Life can get busy—work, family, bills, relationships. Work deadlines + family drama + health worries = a brain that’s overflowing. When you’re juggling too much, your brain can’t keep up, and anxiety takes over.
2. Big Changes or Uncertainty
Starting a new job, moving, or dealing with a breakup can throw you off balance. Even good changes (a new relationship, a promotion) can terrify the part of you that craves stability. Yes, even good changes can be stressful.
3. Health or Hormonal Issues
Sometimes, anxiety is linked to physical health. Hormonal changes, lack of sleep, or even caffeine can make you feel on edge. Drink some water because even dehydration can mimic anxiety disorders.
4. Past Trauma or Unresolved Issues
Old wounds can resurface, especially during stressful times. If you’ve been through tough experiences, they might still affect you.
Past trauma or unresolved grief can also resurface as anxiety when life gets shaky.
5. Overthinking
Your brain gets stuck in a loop of “what ifs” and worst-case scenarios. It’s exhausting and fuels anxiety.
Long-Term Strategies for Managing Anxiety
While quick fixes can help in the moment, it’s also important to build habits that keep anxiety in check over time.
1. Move Your Body
Exercise isn’t just good for your body—it’s great for your mind. Even a short walk can help clear your head and release tension.
2. Sleep Well
Lack of sleep makes anxiety worse. Try to stick to a regular sleep schedule and create a calming bedtime routine.
3. Eat Balanced Meals
What you eat affects how you feel. Too much sugar or caffeine can spike anxiety. Focus on whole foods like fruits, veggies, and lean proteins.
4. Set Boundaries
You can’t do everything for everyone. Learn to say no and prioritize what really matters.
5. Practice Mindfulness
Mindfulness is about staying present instead of getting lost in worries. Apps like Calm or Headspace can guide you through meditation or relaxation exercises.
6. Seek Professional Help
If anxiety feels too big to handle on your own, a therapist can help. They can teach you coping skills and work with you to understand the root of your anxiety.
How Anxiety Affects Your Life
When anxiety is through the roof, it doesn’t just stay in your head. This isn’t "all in your head." Anxiety lives in your entire body.
It spills over into your daily life:
Work or School: Hard to focus, meet deadlines, or stay motivated. This can manifest as reading the same email 10 times because your brain won’t focus.
Relationships: You might snap at loved ones or pull away because you’re overwhelmed then you go feeling guilty (which fuels more anxiety).
Health: Sleep problems, headaches, or stomach issues can pop up.
Fun Stuff: Hobbies and socializing feel like too much effort.
When to Get Help: Right Away!
Sometimes, anxiety can feel so intense that it’s hard to function. If you’re experiencing any of the following, reach out for help immediately:
Panic attacks that won’t stop.
Thoughts of harming yourself or others.
Feeling completely disconnected from reality.
There’s no shame in asking for help. You deserve support.
You’re Not Alone
Feeling like your anxiety is through the roof can be scary, but it’s not forever. Millions of people struggle with anxiety, and there are so many ways to feel better.
Start small—take a deep breath, talk to someone, or try one of the tips above. You don’t have to fix everything at once. Remember, anxiety doesn’t define you. It’s just one part of your life, and with time and care, it can get easier to manage.
If this resonated with you, share it with someone who might need it. Let’s keep the conversation about mental health open and supportive.
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