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Why do i think so much that i get anxiety attack ,thinking about future and think over things i can't control
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Anxiety attack is often triggered by a negative thought about present or future. It is more commonly seen in those who has Anxiety issues. Professional assessment and treatment is indicated in such cases.
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Consult online for help
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Hi,
It sounds like your mind is running ahead, trying to control what can’t be controlled and that spiral triggers your anxiety. You’re not weak, just overwhelmed by “what ifs.”.
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when future thoughts come, pause, breathe, remind yourself: “Not now, I’ll handle it when it comes.”
Health Tips
focus on small actions today, ground yourself in the present, and let go of battles your mind invents.
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"Hi there, I understand that seeking help can feel overwhelming, but you’ve already taken the first brave step. I can guide you with a clear treatment plan tailored just for you, so you can feel better and regain control over your life. You can reach me directly on WhatsApp for quick support on seven zero eight two zero two two zero six two."
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I hear you â it sounds like your mind feels like itâs running on overdrive, and that can be really exhausting. Many people who experience anxiety find themselves stuck in cycles of âwhat ifâ thinking, especially about the future or things outside their control.
Often, this happens because your brain is trying to protect you â by predicting every possible outcome, it feels like youâre preparing yourself. But instead of bringing relief, it creates more tension and uncertainty, which can spiral into an anxiety attack.
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Immediate Steps (when anxiety rises) Pause & Breathe â Try the 4-7-8 technique: Inhale through your nose for 4 counts Hold your breath for 7 counts Exhale slowly through your mouth for 8 counts This slows your heart rate and signals calm to your nervous system. Ground Yourself â Use the 5-4-3-2-1 technique (5 things you see, 4 feel, 3 hear, 2 smell, 1 taste) to anchor yourself in the present moment. Gentle Reframe â Ask: âIs this something I can influence today?â If not, practice saying âIâll set this aside for now.â
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Short-Term Steps (building resilience) Journaling: Write down the specific worries â then divide them into two lists: Things I can control Things I cannot control This helps train your brain to let go of the second list. Routine: Set small daily habits that bring stability â regular sleep, movement, balanced meals. Anxiety thrives in uncertainty, and routine creates safety. Limit âworry timeâ: Give yourself a fixed 15 minutes a day to think through concerns. If anxious thoughts come up outside of that time, remind yourself, âIâll think about this in my worry time.â
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Overthinking about the future or things you cannot control is a common feature of anxiety. When your mind stays focused on 'what if' thoughts, it creates a cycle of worry that can trigger physical symptoms like anxiety attacks. This happens because your brain treats these thoughts are real threats, even when they are not.
Next Steps
It would help to practice relaxation methods such as slow breathing, mindfulness, and writing down worries to separate what is within your control and what is not. If the anxiety feels overwhelming or is affecting your daily life, consulting me is strongly recommended for proper evaluation and treatment.
Health Tips
Regular sleep, exercise and reducing caffeine can also lower anxiety levels. Remind yourelf gently that not all thoughts need attention and you can train your mind to let them pass.
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When we encounter disappointments and negative circumstances in life our mind tries to hold grasp for stability and predictability in life. In trying to achieve equilibrium the mind tries to make out all the possibilities beforehand so that it wouldn't be a shock to our nervous system. We also try to imagine the worst possible scenario in our minds. And another thing about mind is that whatever it thinks is perceived as true/real as if it is really happening. So that is why we go into panic and anxiety about the future because your mind thinks it is absolutely going to happen in real life.
Counselling and Psychotherapy can be considered for a long term solution that aids you in managing your condition better.
You can contact me for counselling services. I am proficient in shadow work and somatic healing techniques. I focus upon helping my clients achieve their best self and find resolve around their lifelong issues.
Anshika Mishra
Counselling Psychologist
(Masters in Clinical Psychology)
Next Steps
Do contact me for further assistance.
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Hello Sir
Such thoughts are normal for an individual at your age, having multiple responsibilities
But if it's causing you uncontrollable anxiety and having issues in daily routine
You must seek professional help
So as to rule out things and live anxiety free in near future
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kindly contact me on seven nine seven four six zero eight one nine nine . or kindly consult online for further management and treatment
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Hi
It sounds like your mind is stuck in a loop of “what if” thoughts, replaying scenarios about the future and things you can’t actually control. This is a classic pattern of overthinking + intolerance of uncertainty. When your brain constantly scans for danger or tries to predict every outcome, it creates a false sense of control but instead of reducing worry, it triggers anxiety attacks.
What helps is learning how to step out of that loop. CBT techniques like grounding (bringing attention back to the present moment), postponing worry (setting a “worry time” instead of letting it run all day), and challenging unhelpful thoughts is this thought helping me or just draining me? can slowly retrain your brain. Therapy can give you structured tools to manage these spirals so your mind doesn’t feel like it’s running the show. Take therapy. You can connect with me on nine two six six seven two six zero six five.
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Dr. Gargi Kukreja
Psychiatrist
5 yrs exp
Jaipur
What you are experiencing can be a normal phenomenon, happens with all of us at some points, but if your anxiety and preoccupation of thoughts are occurring in a frequency and pattern such that it is hampering your daily life- work; relations, physical health, your mood- you should not ignore it and consult a psychiatrist, and you shall be fine.
Next Steps
Consult a psychiatrist to rule out presence of any anxiety/mood disorder/ stress related disorder
Health Tips
Do not keep waiting if this is happening since a long time as symptoms can worsen. Get help timely and heal. Take care.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.