Anxiety is like an ouroboros of sort.
Like the classic image of the serpent eating its own tail, anxious thoughts tend to beget even more of them, and you end up feeling like there’s no way out. While they can’t help it, these thoughts only make them feel worse than they already did, and they tend to feel powerless to stop it. Here are just a few of the things that cross their minds that send them spiralling.
1. “What if I mess everything up?”
This thought is a classic anxiety trigger, especially in high-stakes situations. Whether it’s a work presentation, a conversation with a loved one, or simply trying something new, the fear of failure can loom large. Anxious people often fixate on worst-case scenarios, convincing themselves that a single mistake will have catastrophic consequences.
2. “Everyone must think I’m an idiot.”
Social anxiety thrives on self-doubt. After a meeting, party, or even a casual chat, anxious individuals often replay conversations in their head, dissecting every word and imagining that other people are judging them harshly. This thought perpetuates feelings of inadequacy and can make social interactions feel overwhelming.
3. “I’ll never be able to handle this.”
When faced with a daunting task or an unexpected challenge, anxious people often assume they lack the skills or resilience to cope. This self-defeating belief can lead to avoidance, procrastination, and an even deeper sense of helplessness as the situation worsens.
4. “Something bad is definitely going to happen.”
Anxiety often involves catastrophising—assuming the worst is not only possible but inevitable. Whether it’s worrying about a loved one’s safety or anticipating failure at work, this thought amplifies fears and makes it hard to focus on anything else.
5. “Why can’t I just be normal?”
Anxious people frequently feel frustrated with themselves for their worries, comparing their struggles to people who seem more carefree. This thought creates a cycle of self-criticism, making them feel like their anxiety is a personal flaw rather than something they can manage and overcome.
6. “I should have done that differently.”
Regret and overanalysis often go hand in hand with anxiety. Anxious people replay past decisions, worrying about whether they made the wrong choice or missed an opportunity. This relentless focus on what’s already happened keeps them stuck in the past instead of moving forward.
7. “I’m going to embarrass myself.”
Fear of embarrassment can make even simple tasks, like speaking up in a meeting or attending a social event, feel terrifying. Anxious individuals often assume the worst about how they’ll be perceived, which can lead to avoidance or hypervigilance in social settings.
8. “What if they’re mad at me?”
Interpersonal anxiety often revolves around fears of conflict or rejection. Anxious people might overthink a short text reply or a perceived change in tone, convincing themselves they’ve upset someone. This thought can lead to excessive apologising or attempts to overcompensate in relationships.
9. “I’ll never be good enough.”
Impostor syndrome is a frequent companion to anxiety. Whether it’s at work, in relationships, or personal goals, anxious individuals often feel like they’re falling short. This thought can destroy self-esteem over time, making it harder to take risks or celebrate successes.
10. “What if I can’t calm down?”
The fear of anxiety itself can create a self-fulfilling spiral. Worrying about being unable to control their emotions only amplifies the anxiety, making it harder to relax or focus on calming strategies. It’s a vicious cycle that feeds on itself.
11. “I’m going to ruin everything.”
When things are going well, anxious people often fear they’ll sabotage their own success, either through mistakes or unforeseen circumstances. This thought can prevent them from fully enjoying positive moments, as they’re constantly anticipating disaster.
12. “Why can’t I stop thinking about this?”
Intrusive thoughts are a hallmark of anxiety, and the frustration of being unable to let go of them only makes them more persistent. The more someone tries to suppress these thoughts, the more they seem to take over, creating a loop of fixation and worry.
13. “I must be doing something wrong.”
When anxious people can’t pinpoint the source of their discomfort, they often blame themselves. This thought adds a layer of guilt and self-doubt to their anxiety, making it harder to address the underlying issues or seek help without feeling ashamed.
14. “It’s all going to fall apart eventually.”
Even in stable or happy periods, anxious individuals often worry that it’s only a matter of time before everything goes wrong. This belief prevents them from fully enjoying the present, as they’re constantly bracing for an imagined future disaster.
