Am I Dying or Just Anxious?
You’re sitting at your desk, scrolling through emails or eating dinner, when suddenly your heart races. Your chest feels tight. You feel dizzy, like the world is spinning. Maybe your hands start tingling, and it’s hard to catch your breath. Your brain jumps to: “Am I having a heart attack? Am I dying?”
If this sounds familiar, you’re not alone—and you may actually be experiencing anxiety.
What Are the Symptoms of Anxiety?
Anxiety isn’t just a feeling in your mind. It affects your body, thoughts, and daily life.
Physical symptoms of anxiety:
Racing heart or chest pain
Shortness of breath
Dizziness or lightheadedness
Sweating or chills
Nausea or stomach pain
Tingling or numbness in hands and feet
Muscle tension or shakiness
Mental symptoms of anxiety:
Constant worrying or racing thoughts
Trouble concentrating
Feeling like something bad is about to happen
Feeling disconnected from your body (like you’re outside yourself)
Overthinking every small decision
Anxiety can feel intense, confusing, and sometimes terrifying—especially when the physical symptoms mimic signs of a serious medical condition.
How Does Anxiety Affect Daily Life?
Anxiety doesn’t always show up like a full-blown panic attack. Sometimes it’s subtle and sneaky. It might look like:
Skipping social plans because your heart races at the thought of going
Checking your health symptoms on Google ten times a day (or WebMD which has never led to calming responses)
Avoiding grocery stores because crowds make you feel overwhelmed
Constantly second-guessing yourself at work or school
Lying awake at night running through what if scenarios
Even if no one else can see it, anxiety can feel like a full-time job happening in your brain and body.
Why Does Anxiety Sometimes Feel Like I’m Dying?
Anxiety activates your body’s “fight or flight” system—even if you’re not in real danger, anxiety makes you think you are in real danger. This is your body’s survival response, designed to protect you. Your heart races to pump blood, your breathing speeds up to get more oxygen, and your muscles tense in case you need to run.
The problem? Anxiety turns this system on without an actual threat. So instead of fighting off a bear, you’re lying in bed thinking, “Am I dying?”
Anxiety tricks your body into thinking something is wrong—even when you’re physically safe.
3 Ways to Reduce Everyday Anxiety
1. Breathe Slowly and Deeply
Anxiety often speeds up your breathing. Brittany Webb of Better Minds Counseling & Services always recommends slow, deep inhales for 5-7 seconds and long, slow exhales for 5-7 seconds. If it is challenging at first, do what you can, you just don’t want to do short, quick breaths.
2. Limit Caffeine and Sugar
These can make anxiety symptoms worse. If you already feel jittery, a third cup of coffee can push you into full panic.
3. Name What You’re Feeling
Saying “This is anxiety, not danger” can remind your brain that your body is reacting to stress, not a real emergency. This helps interrupt the fear spiral.
5 Ways an Anxiety Therapist Can Help
Working with an anxiety therapist is like having a personal coach for your mind. Here’s how they can help:
1. Understand Your Triggers
A therapist can help you figure out why your anxiety shows up—so you’re not just reacting, but responding with awareness.
2. Learn Proven Coping Tools
Therapists teach evidence-based strategies like CBT (Cognitive Behavioral Therapy) to help you calm your body and reframe your thoughts.
3. Practice Exposure in a Safe Way
If you avoid certain situations (like driving or public speaking), a therapist can help you face them little by little, without overwhelm.
4. Challenge Anxiety’s Lies
Therapy can help you separate your anxious thoughts from reality and build more confidence in your decision-making.
5. Feel Less Alone
Sometimes just saying out loud “I think I’m dying, but I know I’m not” and having someone get it—really get it—makes all the difference.
Anxiety can feel overwhelming, but it’s treatable. You are not broken. You are not alone. And no—you’re probably not dying. But your body is asking for care.
Support is just a click away. At Better Minds Counseling & Services, our therapists specialize in helping you manage anxiety so you can feel like yourself again. Reach out today and we will get you connected with a therapist.
