When Anxiety Takes Over

It’s a regular Sunday night. I'm lying in bed, staring at the ceiling, trying to will myself to sleep. Then it hits. My heart starts racing, my mind starts spiraling, and suddenly I'm  replaying every awkward moment I've ever had. Sleep? Forget it. I'm now hosting a 2 a.m. anxiety party, and my brain has invited every worry I've ever had.

We’ve all been there, right? That overwhelming sense of dread sneaks in uninvited, turns the volume up on every worry, and leaves you wondering why your brain can’t just chill.

What Does Anxiety Feel Like?

Imagine your brain is a browser, and there are 50 tabs open—all of them buffering. Anxiety is that annoying spinning wheel, refusing to let you close any tabs.

Physically, it’s a full-body betrayal. Your chest tightens, your stomach flips like it’s auditioning for a circus act, and your legs feel like jelly. Emotionally, you’re on edge, ready to either cry or sprint out of the room. And mentally? You’re stuck in a loop of “what ifs,” half of which are so ridiculous you’d laugh—if you weren’t so busy panicking.

When Anxiety Hijacks Your Night

One of the most frustrating things about anxiety is its impeccable timing. It doesn’t care that you need to get up early or that you’ve already had a long day. Nope, anxiety loves to show up unannounced.

Take bedtime, for example. What should be a peaceful wind-down becomes a mental marathon. You lie there thinking about everything you need to do tomorrow, everything you should’ve done today, and, for no apparent reason, that cringey thing you said at a party five years ago. Before you know it, you’re googling “how to stop overthinking,” even though you know you’ll just lie awake stressing about that, too.

Why It’s Not “Just Stress”

Let’s get one thing straight: anxiety isn’t just “being stressed.” Stress is temporary, tied to a specific event, like a looming deadline or an awkward conversation. Anxiety, on the other hand, lingers. It’s like stress’s clingy cousin who refuses to leave the party, even after the lights are turned off.

And those well-meaning people who say, “Just relax”? Bless their hearts, but no. If relaxing were that easy, I wouldn’t be lying awake at 2 a.m., wondering if I embarrassed myself at a meeting that happened three years ago.

How to Deal with It (Or At Least Try)

The good news? There are ways to manage anxiety. The bad news? None of them involve magically banishing it forever. But hey, baby steps!

1. Ground Yourself: When your thoughts are spiraling, try grounding techniques like the 5-4-3-2-1 method. Identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. It sounds silly, but it works.

2. Breathe (Seriously): Deep breaths aren’t just for yoga classes. Inhale for four counts, hold for seven, exhale for eight. It gives your brain something to focus on besides the chaos.

3. Reach Out: Call a friend, text your therapist, or even talk to your dog (the only one of the options I would recommend for 2am). Sometimes, just saying your worries out loud can make them feel a little smaller.

4. Be Kind to Yourself: You’re not failing or broken because you feel anxious. You’re human. Remind yourself of that (repeatedly, if necessary).

You’re Not Alone

If you’ve ever felt like anxiety is running the show, you’re not alone. Millions of people deal with it every day. The key is to acknowledge it, laugh about it when you can, and remember: you’re stronger than your worst “what if.”

So the next time you’re lying awake at night, heart racing and mind spinning, just remind yourself: anxiety doesn’t get to pick how you feel. You do.