Frozen with paralyzing anxiety. “I feel paralyzed by anxiety” is your initial thought. Second thought is “why?” Why is anxiety induced paralysis affecting me? If you’ve never been there, then you’ve never felt sheer terror when you can’t move, but you’re still alive.

The first time I felt like that was during an interview for a job. I was so embarrassed, but I couldn’t tell him exactly what happened because I didn’t know. When I explained it to my therapist, she told me it was anxiety paralysis (mental paralysis anxiety).

I recognized other times over my life that there had been times when I just froze from anxiety. One I recall well is when I ran into a combine (farming equipment) on a three-wheeler. I was lucky, I only broke my arm. I remember anxiety pierced me when the three-wheeler kicked into high gear.

Causes of Paralyzing Anxiety

Fearful Anticipation

That would be my job interview. I was a wreck driving there and walking into the building. My voice felt like a whisper when I told the receptionist my name. Before that, I anticipated the interview wasn’t going to go well.

My anxiety beforehand all but established how the interview might play out. Although, I never expected the paralysis. I never even had heard of it before until my therapist explained it to me. My fearful anticipation in a round about way of how sequences would be laid out.

Nervous Tension

Nervous tension is like when you have a knot in your stomach (so to speak). You’re literally on edge until the anxiety dissipates. Nervous tension is a precursor to anxiety setting up camp. You’re a little on edge, but not completely. You might find it hard to focus, your heart might be racing, and you could feel a bit restless. It’s important to spot and deal with this nervous tension before it turns into full-blown anxiety.

You might find it hard to focus, your heart might be racing, and you could feel a bit restless. It’s important to spot and deal with this nervous tension before it turns into full-blown anxiety.

One great way to manage nervous tension is by trying relaxation techniques. Deep breathing, meditation, or yoga can all help calm your mind and body. Thus, these practices let you slow down, take deeper breaths, and ease those stressful, uneasy feelings.

Stress Overload

Frozen with paralyzing anxiety. Stress overload is like your nerves on steroids. You feel like you will burst from the seams. Every little thing seems like a monumental task, and you are constantly on edge. As if that weren’t enough, stress overload can also lead to physical symptoms such as headaches, muscle tension, and fatigue.

So, how do you deal with that overwhelming feeling of stress? The first step is to recognize the signs. Things like trouble focusing, irritability, mood swings, or changes in appetite can be red flags. Once you spot these, you can start taking steps to manage your stress.

A great way to tackle stress is through good time management. Feeling overwhelmed often comes from taking on too much or not prioritizing tasks properly. Thus, by setting up a schedule and realistic goals, you can better handle your time and cut down on stress.

Chronic Worry

I’m a good one for chronic worry. I worry about things that don’t even exist. What do they call that…oh yeah, a “worry wort!” Therefore, I worry about things that have happened in the past, present, and future. I’m sure many of you know that kind of anxiety. It can be overwhelming and consume your thoughts, making it difficult to focus on anything else.

But I’ve been working on changing my mindset when it comes to worry. Instead of letting it control me, I try to acknowledge those thoughts and then let them go. It’s not easy, but with practice, it has become more manageable.

One thing that has helped me is reminding myself that worrying does not change the outcome. No matter how much I stress or obsess over something, it will not alter what will happen. So why waste precious time and energy on something out of my control?

Another technique is to redirect my thoughts to the present moment. Focusing on my breath or the sensations around me helps bring me back to reality and away from anxious thoughts.

Overwhelming Fear

Frozen with paralyzing anxiety. Overwhelming fear that turns into anxiety. Anxiety that turns into panic attacks. Welcome to the panic attack club. Overwhelming fear that consumes your every thought, making it impossible to focus on anything else. Anxiety that feels like a constant weight on your chest, making it hard to breathe. Panic attacks that come out of nowhere and leave you feeling helpless and exhausted.

On cindeemurphy.com, I provide resources and information on mental health topics, such as panic attacks. My goal is to educate and empower individuals to take charge of their mental well-being.

Emotional Distress

Frozen with paralyzing anxiety. The reasons behind emotional distress are different for everyone. It might stem from a traumatic experience or ongoing challenges like money troubles, relationship struggles, health issues, or job stress. On top of that, things like genetics, past experiences, and how we’ve learned to cope all influence how we deal with it.

It’s important to remember that there is no one-size-fits-all solution for managing emotional distress. What works for one person might not work for another, and it’s important to find what works best for you.

One way to start dealing with emotional distress is by acknowledging and accepting your feelings. It’s easy to try and brush off our emotions or pretend they don’t exist, but this only leads to more internal turmoil. Instead, take a moment to recognize how you’re feeling, and allow yourself to fully experience those emotions. This can help you gain clarity on what might be causing your distress, and allow you to address it head on.

Anxiety Paralysis Symptoms

Here are 10 Anxiety Paralysis Symptoms:

• Overwhelming Sense of Fear
  You might feel like something terrible is going to happen, even if there’s no clear reason why. This sense of dread can make it hard to focus or act.
• Mental Fog or Confusion
  Your thoughts may feel scrambled or stuck, making even small decisions feel impossible. It’s like your brain just won’t cooperate.
• Physical Tension
  Tightness in your shoulders, neck, or chest is common. Sometimes it feels like your body is carrying all the worry you can’t put into words.
• Feelings of Helplessness
  Anxiety paralysis often comes with a sense of powerlessness, where you believe you can’t do anything right—even if deep down you know that’s not entirely true.
• Difficulty Breathing or Chest Tightness
  Shallow, rapid breathing or feeling like you can’t get a deep breath can show up during moments of intense anxiety.
• Procrastination or Avoidance
  Important tasks might feel so intimidating that you end up avoiding them entirely. It’s not laziness—it’s the anxiety holding you back.
• Rapid Heartbeat
  Your heart might race, even if you’re just sitting still. It’s like your body is reacting as if there’s a real danger when there isn’t.
• Feeling Emotionally Numb
  At times, it might feel like you just shut down emotionally, unable to feel anything at all. It’s your brain’s way of trying to cope with the overload.
• Overthinking Everything
  You may find yourself obsessing over every detail, endlessly analyzing choices without actually making a decision. It’s exhausting and keeps you stuck.
• Fatigue or Exhaustion
  Thus, anxiety can leave you feeling drained, both mentally and physically, especially after battling overwhelming emotions for a long time.

If you’re feeling this way, just know you’re not alone. Anxiety paralysis can be tough and overwhelming, but there are ways to work through it and find clarity when everything feels like too much.

Physically Paralyzed by Anxiety

“Physically Paralyzed by Anxiety” refers to a severe form of anxiety that can manifest in both physical and emotional symptoms, making it difficult for individuals to function normally. This condition can leave a person feeling unable to move, speak, or think clearly, with limbs feeling heavy and immobile.

It can also emotionally paralyze someone, preventing them from progressing in certain areas of their life. Treatment typically involves therapy, medication, and coping strategies to manage symptoms and improve daily functioning.

Panic Attack Paralyzed

Frozen with paralyzing anxiety. When a panic attack paralyzes you for the first time, you wonder “what the hell just happened?” You try to catch your breath as your heart races and your thoughts become jumbled. It feels like an out-of-body experience, as if you’re watching yourself from a distance. You may even feel like you’re dying. Here are some techniques to try:

Splash Cold Water on Your Face

It might sound strange, but triggering your “mammalian dive reflex” can calm your body down quickly. Splashing cold water across your face (or using a cold compress) activates this reflex, slowing your heart rate and helping you regain control over your body. It’s particularly effective for stopping a panic attack in its tracks.

Auricular Acupressure

This technique involves gently pressing certain points on your ears to help calm your nervous system. One of the most popular spots is the Shen Men point, located at the top inside part of your ear cartilage. Giving this area a gentle massage can help you relax during a panic episode..

Shift Your Gaze Upward

Here’s a simple yet surprising tip—just look up. Tilting your gaze toward the ceiling can actually break the cycle of anxious thoughts. It’s harder for your brain to focus on worrying when it’s busy with this upward position. It’s a small trick, but it can really help shift your mindset.

Finger Tapping Sequence

Frozen with paralyzing anxiety. This blends self-tapping with affirmations. Just tap each finger against your thumb, one at a time, while repeating something calming like, “I am safe. I can get through this.” The simple motion and positive self-talk can help break the cycle of panic.

Paralyzing Social Anxiety

Paralyzing social anxiety is a severe form of social anxiety disorder, where the fear of being judged or embarrassed in social situations becomes so intense that it can prevent individuals from engaging in everyday activities. This condition can lead to symptoms such as extreme self-consciousness, fear of judgment, and physical symptoms like trembling or sweating. Here are four strategies to combat paralyzing social anxiety:

Alter Ego Exploration

Try creating an alter ego or character to step into during social situations. It’s a fun way to take the pressure off and distance yourself from the fear of being judged. Think of it like putting on “mental armor” to feel more confident and less vulnerable when interacting with others.

Vagus Nerve Stimulation

Doing things like humming, gargling water, or gently massaging your neck can help activate the vagus nerve, which is great for promoting relaxation and easing anxiety. The vagus nerve is key to triggering your body’s natural relaxation response.

Improvisational Comedy Classes

Frozen with paralyzing anxiety. While it may sound terrifying at first, improv can provide a supportive environment to experiment with social interactions in a fun and low-stakes way. It encourages you to think on your feet and laugh at mistakes, helping reframe social fears.

Exposure Through Virtual Reality (VR)

VR therapy lets you step into a virtual world that simulates social situations that might make you anxious. It’s a safe and controlled way to practice before facing similar scenarios in real life.

Paralyzed by Anxiety at Work

Dealing with anxiety at work can be tough. Whether it’s a sudden rush of panic or that nagging worry about being judged or messing up, even the simplest tasks can feel overwhelming. The good news? There are ways to take back control and make things feel a bit easier. Here’s a quick guide to help you handle it.

1. Take a Deep Breath (Literally)
   Diaphragmatic breathing can calm your nervous system. Breathe in deeply through your nose for four counts, hold for four counts, and exhale slowly through your mouth for six counts. Repeat until your heart rate starts to steady.
2. Ground Yourself with the 5-4-3-2-1 Technique
   A grounding exercise can redirect your focus away from spiraling thoughts. Identify:
   • 5 things you can see
   • 4 things you can touch
   • 3 things you can hear
   • 2 things you can smell
   • 1 thing you can taste
3. Step Away Temporarily
   If possible, take a short break. Visit the restroom, make a quick trip to grab water, or even step outside for fresh air. A temporary change in environment can provide perspective and a moment of calm.
4. Use ‘Micro-Movement’
   Anxiety builds up physically, so subtle movement can release some of that tension. Try squeezing a stress ball, tapping your fingers, or even doing a small seated stretch at your desk.
5. Positive Self-Talk
   Remind yourself that this moment will pass. Use phrases like, “I’ve dealt with this before, and I’ll be okay,” or “It’s just anxiety—it doesn’t define me.”

Sum It All Up

Frozen with paralyzing anxiety. Having paralyzing anxiety in any shape or form is quite terrifying, especially for the first time. I know mine emerged from my dealings with my teacher. I never realized, until more recent, my anxiety stemmed from those episodes. Kind of funny how everything comes full circle.

My paralyzing anxiety has gotten me into a bunch of trouble. If I wouldn’t have froze at those moments, the outcome would have come out better. Do you ever feel like unforeseen forces were at play? Why did this happen this way, and not a different way?

OK, now I’m getting philosophical, which I could go off on a tangent on. But this post was to help you realize what paralyzing anxiety is, some of its causes, and how to combat it. We’ll leave it at that. Peace and always love. Until next time…

Articles About Paralysis Anxiety

What It Means to Be Paralyzed With Anxiety

The Science Behind Anxiety Paralysis (and What to Do)

Ways to Cope With Paralyzing Anxiety

Exploring Anxiety Paralysis: The Connection, Consequences, and Approaches to Management

Have a Good One,

Cindee Murphy
“One Voice Been There, Done That”

“Trust yourself. You’ve survived a lot, and you’ll survive whatever is coming.” ― Robert Tew

“Every tomorrow has two handles. We can take hold of it with the handle of anxiety or the handle of faith.” ― Henry Ward Beecher

“I promise you nothing is as chaotic as it seems. Nothing is worth diminishing your health. Nothing is worth poisoning yourself into stress, anxiety, and fear.” ― Steve Maraboli

“We must be willing to get rid of the life we’ve planned, so as to have the life that is waiting for us.” — Joseph Campbell

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