When Anxiety Feels Like You’re Drowning in Your Own Thoughts

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have you ever felt like your mind was an ocean, and you were stuck in the middle of a storm? one moment, everything feels manageable, but then a wave of anxious thoughts crashes over you. before you know it, you’re sinking, struggling to stay afloat, and no matter how hard you try, you can’t find solid ground.

i’ve been there. there was a time in my life when this storm was my everyday reality. i remember sitting at my desk, trying to focus on work, but my thoughts wouldn’t let me.

“what if i fail? what if i mess up? what if everyone sees me as a fraud?”

those thoughts started as whispers but grew louder and louder until i couldn’t focus on anything else. my heart raced, my palms sweated, and i felt like i was drowning in my own head.

Why Anxiety Makes You Feel Stuck

1. The Fear of the Unknown:
   anxiety thrives on uncertainty. your brain tries to prepare for every possible outcome, creating a flood of “what ifs” that make you feel overwhelmed and stuck.

2. The Spiral of Overthinking:
   one anxious thought leads to another, and soon you’re caught in a loop. it feels like you’re solving a problem, but really, you’re just exhausting yourself.

3. Physical Symptoms Fuel Mental Panic:
   the racing heart, shallow breathing, and tension in your body make you believe something is wrong, even when it’s just anxiety playing tricks on you.

4. It Feels Like There’s No Escape:
   when anxiety takes over, it convinces you that there’s no way out of the storm. this feeling of helplessness can make everything seem worse.

My Turning Point

i reached a point where i couldn’t live like that anymore. i was tired of feeling like i was constantly treading water, barely keeping my head above the surface.

the first time i realized i could take control was during a moment of panic. instead of fighting the storm, i stopped and reminded myself: “this is anxiety—it’s not forever.” i took a deep breath, grounded myself in the present, and for the first time in a while, i felt the waves calm, even just a little.

Steps That Helped Me Find Solid Ground

these are the steps that helped me when anxiety felt too overwhelming:

1. Grounding Myself in the Present

anxiety pulls you into the future or traps you in the past. grounding exercises like the 5-4-3-2-1 technique (naming five things you can see, four you can touch, etc.) helped me reconnect with the moment and break the mental spiral.

2. Breathing Through the Storm

i learned to control my breath when anxiety took over. slow, deep breaths helped calm my body and sent signals to my brain that i was safe, even when it didn’t feel that way.

3. Breaking the Thought Spiral

i started challenging my anxious thoughts by asking, “what’s the evidence for this fear? is it as bad as i think?” often, the answer was no, and that realization helped me take a step back.

4. Taking Small, Meaningful Actions

when everything felt overwhelming, i focused on one small task—whether it was making my bed, writing one sentence, or stepping outside for a minute. each small step helped me rebuild a sense of control.

5. Finding My Anchor

i leaned into rituals that brought me peace, like journaling, meditating, or listening to calming music. these small anchors became my lifeline when the storm felt too strong.

A Reminder for You

if you’ve ever felt like you’re drowning in anxiety, i want you to know this: you are not your thoughts. you are not your fears. you are stronger than you feel in this moment, and there’s always a way to find solid ground.

anxiety might feel like it’s in control, but with time, practice, and the right tools, you can take back that control and weather any storm that comes your way.

Let’s Talk

thank you for reading this and being part of this journey. if you’ve ever felt this way or want to share your story, feel free to reply to this email or dm me on instagram. i’d love to hear from you, and while i get a lot of messages, i promise to do my best to respond to every single one.

you’re never alone in this, and i’m here to support you. let’s keep moving forward together. 💙