How to deal with crippling anxiety (plus signs & causes)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what crippling anxiety is, how to identify its signs and symptoms, and the ways it can affect your life. Plus, 8 tips to deal with debilitating anxiety.
Experiencing any form of anxiety can feel overwhelming. But crippling anxiety, which is a severe form of anxiety and intense worry, can significantly impact your daily life, from work to personal relationships, and more. It’s something that many people experience but perhaps don’t discuss. Recognizing the symptoms of crippling anxiety can help you understand and manage it, which ultimately can bring you a sense of control and even hope.
What is crippling anxiety?
Crippling anxiety is more intense than the normal worries or nervousness that everyone experiences from time to time. It can be an overpowering type of anxiety that makes everyday tasks and decisions feel incredibly difficult.
If you experience crippling anxiety, you might find yourself caught in a loop of constant worry and fear, which can significantly disrupt your daily life. It can bring a complex mix of emotions and physical symptoms that affect both the mind and the body. It's believed that some people are more naturally prone to crippling anxiety, whereas others have been affected by events like traumatic experiences or chronic stress.
Crippling anxiety can touch every part of your life
Work life: Focusing on tasks, interacting with colleagues, or even just getting through the workday can be very hard. Deadlines and meetings might seem more daunting, and making decisions can feel overwhelming.
Social life: Socializing can feel difficult or uncomfortable, making you avoid gatherings. This can lead to isolation and loneliness.
Personal relationships: Constant worry and stress can strain friendships and family ties, as loved ones might find it difficult to understand what you’re going through.
Self-perception: Crippling anxiety can lead to feelings of inadequacy or low confidence, further complicating daily interactions and personal growth.
7 signs and symptoms of crippling anxiety
Knowing the signs and symptoms of crippling anxiety can help you recognize if what you're experiencing isn’t just everyday stress but something more significant.
1. Feeling “on edge”: Do you feel jumpy or uneasy? A constant state of nervousness, as if something bad might happen even when everything seems fine, is a common symptom of crippling anxiety.
2. Irritability: Small things that you normally shrug off can suddenly feel irritating or upsetting. It's a persistent sense of frustration that doesn't seem to go away.
3. Difficulty sleeping: Many people with crippling anxiety have trouble falling asleep or staying asleep. If your mind races with thoughts at night, it’s harder to get the rest you need.
4. Physical symptoms: Your body can react to the constant state of anxiety with physical signs like nausea, stomach aches, headaches, and neck pain.
5. Feeling unsteady: Constantly feeling in a state of alertness because of anxiety can bring sensations of dizziness or light-headedness.
6. Muscle tension: You might notice your muscles—especially in your neck, shoulders, and back—feeling tight and sore. This tension can be a physical reaction to the stress and worry that comes with crippling anxiety.
7. Exhaustion: Anxiety can be mentally and physically draining and take a toll on your energy levels.
What causes or triggers crippling anxiety?
The causes of crippling anxiety can vary, with many different factors contributing to the development of this intense form of anxiety. Keep in mind that anxiety isn’t something to feel ashamed of. Understanding what triggers your crippling anxiety is not about placing blame on yourself or the situation. Instead, you can gain insight into your own experiences and reactions so you can begin to take control of your anxiety.
Stressful life events
Major changes or stressful events in life can be significant triggers. These might include the loss of a loved one, divorce, or losing a job. Situations that create a sense of uncertainty and fear can fuel anxiety.
Past trauma
A traumatic event might leave a long-lasting impact that contributes to feelings of anxiety.
Health concerns
Worrying excessively about health, whether it's a real health issue or fear of having one, can escalate into crippling anxiety. A constant worry about health can be both mentally and physically draining.
Workplace stress
High-pressure work environments, tight deadlines, or conflicts at work can be significant stressors. Job insecurity or the fear of not meeting expectations can also contribute to heightened anxiety.
Financial worries
Concerns about money or debts can be a persistent or overwhelming source of stress and anxiety, especially in uncertain economic times.
Relationship issues
Difficulties in personal relationships, whether with family, friends, or partners, can intensify feelings of anxiety.
8 tips to deal with crippling anxiety
Each step you take toward managing crippling anxiety is a move toward a more peaceful and manageable life. Be patient with yourself and recognize that managing anxiety is a process. Be proud of yourself for every small step you take, and know that it's okay to ask for help along the way.
1. Talk about your feelings
Share your feelings with someone you trust. Speaking about what you’re going through with a friend, family member, or mental health professional can lighten your emotional load and provide you with support.
💙 Getting grounded with the 5-4-3-2-1 technique may help you better express your feelings with those you trust.
2. Practice meditation
Take time to meditate. Meditation can calm your mind, reduce stress, and help you gain a new perspective. Even a few minutes each day can make a significant difference.
💙 Looking to start a mindfulness practice? Give Calm’s Mindfulness for Beginners series a listen.
3. Engage in physical movement
Make physical activity a part of your routine. Whatever exercise you enjoy, physical movement can help reduce anxiety symptoms by releasing natural mood-lifting chemicals.
💙 Let yourself Walk Away Stress with this mindful walking series of meditations.
4. Prioritize your physical health
Your physical health is deeply connected to your mental health, so eat nutritious foods, stay hydrated, and get enough sleep.
💙 If you struggle to get good sleep, check out the Easy Tips for Better Sleep series and Why Do We Sleep Sleep Story from sleep expert Dr. Matthew Walker.
5. Express yourself creatively
Creative activities can be a therapeutic way to express and understand your feelings. So try drawing, writing, or playing music to further tap into your emotions and release them through art.
💙 Reconnect with the artist that lives inside all of us during the Creative Play session of the Daily Calm.
6. Identify your triggers
Understanding what triggers your anxiety can help you prepare for and manage anxious situations more effectively. For example, if you identify that large crowds are triggering you, it will help you be better prepared to navigate your response the next time you find yourself in a large group of people. If loud noises are triggering, perhaps you avoid large concerts or bring noise canceling headphones to a big celebration.
7. Learn about anxiety
Doing your best to understand anxiety can help to demystify your experience and make it easier to find coping strategies. What is anxiety? How can you relieve anxiety? How does anxiety differ from nervousness? Find resources online or in a library or bring your questions to a mental health professional.
💙 Explore eleven tools to help you better understand and Overcome Stress and Anxiety with Clinical Psychologist Dr. Julie Smith.
8. Seek professional help
Consider therapy or counseling with mental health professionals who can provide valuable guidance and strategies to manage anxiety.
Crippling anxiety FAQs
How do you fight crippling anxiety?
Fighting crippling anxiety involves several strategies.
Acknowledge your feelings and understand that it’s okay to experience anxiety.
Talk to someone you trust about what you’re feeling.
Engage in regular physical activity to help manage stress and improve your mood.
Use mindfulness practices like meditation to bring a sense of calm and help you focus on the present moment.
Prioritize sleep, eat well, and stay hydrated to contribute to your overall wellbeing.
Learn about anxiety and recognize your triggers.
Don’t hesitate to seek professional help for personalized strategies and support in coping.
What is crippling health anxiety?
Crippling health anxiety is an intense and overwhelming worry about having or acquiring a serious illness. People with this type of anxiety often find themselves preoccupied with their physical health, interpreting normal bodily sensations as symptoms of a serious issue. They might frequently check their body for signs of illness or excessively research health information, which only increases their anxiety. This level of anxiety can be debilitating, impacting daily functioning and quality of life. Professional support, such as cognitive-behavioral therapy (CBT), can be particularly effective in managing health anxiety. Learning relaxation techniques and challenging unhelpful thoughts about health are also key strategies in coping.
What are 5 coping skills for anxiety?
Deep breathing: Practice deep breathing exercises to help calm your nervous system and reduce anxiety.
Mindfulness meditation: Engage in mindfulness meditation to stay grounded in the present moment and reduce worries about the future.
Regular exercise: Add physical activity to your routine to improve your mood naturally.
Healthy routine: Establish a consistent daily routine that includes adequate sleep, balanced nutrition, and time for relaxation.
Social support: Maintain a strong support network of friends and family. Share your experiences with others to provide comfort and reduce feelings of isolation.
What is crippling social anxiety?
Crippling social anxiety is an intense fear of social situations. People with this type of anxiety often fear being judged, embarrassed, or scrutinized by others in social situations. This can lead to avoidance of social interactions, impacting relationships and daily activities. Common symptoms can include excessive worry about upcoming social events, intense fear of being watched or judged, and physical symptoms like sweating or trembling. Overcoming crippling social anxiety often involves therapy, such as CBT, which can help you change negative thought patterns and gradually face your fears. Building self-confidence and practicing social skills can also be helpful in managing social anxiety.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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