creative writing on social anxiety

Search for creative inspiration

19,890 quotes, descriptions and writing prompts, 4,964 themes

social anxiety - quotes and descriptions to inspire creative writing

• independence
• restoring social peace
• social darwinism
• social distancing
• social evolution
• social health
• social media
• social policy
• social stigma
• social violence
• the odd one out

When we feel secure and loved, respected and loved no matter what, social anxiety goes away. We are preprogrammed to need a sense of security in our "tribe" for good health. Thus social anxiety is normal, yet can be reduced by the kind and reassuring actions of others.

In a money-nexus world social anxiety is a logical response, our biology evolved for a love-nexus society.

In places such as these, busy and impersonal, social anxiety is the response basic human biology would predict. That said, it being normal and expected makes it no easier. It's challenging. So, tell us what we can do to make everything easier for you.

My brain isn't as brave as I want it to be, for in this room there so many others and there's this little voice saying I'm not good enough to be here. I wonder if they can see the real me, the child who wants to be with those who love me the way family do, to be in a crowd of friends rather than in a crowd. Perhaps we're all the same, just some of us show it a bit more. My mother says it's just social anxiety, but there are days it feels like a pain I can't conquer. I don't want to go back tomorrow, because there's no chance of change, no hope of catching a smile from some other soul who feels the same way I do.

When anxiety and fear grab me by the tongue and dry my mouth, I don't panic anymore. I've been there before, I know the feeling, and knowing it makes it less scary - I am all the stronger for my battle scars. So instead of letting it take me down, I tell myself everything will be alright. I remind myself that I am a good person, I do good things, I have a heart full of love and there is world is full of good people out there. Fear can only hold me back, stop me from reaching my dreams. I can't say it never comes again, but each victory gets a little easier.

Sign in or sign up for Descriptionar i

Sign up for descriptionar i, recover your descriptionar i password.

Keep track of your favorite writers on Descriptionari

We won't spam your account. Set your permissions during sign up or at any time afterward.

Tips for Writing Characters with Social Anxiety

Once in a while I read a book or story featuring a person with social anxiety. Sometimes it’s done brilliantly and other times…well, improvements could be made. I’d like to help out any writers who find themselves writing a character with anxiety. I’ll give a list of some characteristics of social anxiety and then some tips for portraying anxious people in stories. I am focusing on social anxiety since that is a largely misunderstood condition and the one which I am most familiar with.

Characteristics

1) they are all unique..

The most important thing to know about people with social anxiety is that they are not all the same. I know this seems obvious but it is human nature to generalize and this is something I have seen plenty of generalizing about. So keep that in mind with the rest of this list. One person could experience all, some, or none of these particular traits. And I will doubtless miss some characteristics that people with anxiety experience. Social anxiety also exists on a spectrum. Not everyone is paralyzed at the smallest conversation, but some are. Others feel mild discomfort at certain types of socializing. It’s all relative.

2) They don’t hate people.

Social anxiety does not mean that the person afflicted doesn’t like people or always craves solitude. One of the harshest aspects of social anxiety is that a person may want companionship and friends but still have uncontrollable discomfort when faced with making friends or spending time with the friends they already have. This constant tug-of-war between wanting friends and feeling the anxiety around people can cause a lot of internal pain and lead to other emotions and conditions such as depression.

3) They may handle crowds vs individuals in surprising ways.

It may seem that for a person suffering from social anxiety the more people they have to be around, the worse it will be. This isn’t always true however. If someone has to give a speech to a group of people they don’t know, there is always the comfort of knowing that they won’t ever have to see the crowd again. If they make mistakes, they won’t have to be held accountable to the crowd. But if they are talking with one or two colleagues, or chatting with friends, the stakes may be higher because they will have to see these people possibly every day. There is a greater pressure to impress friends and colleagues and seem “normal” and therefore the anxiety ramps up.

Its the same at a party or a crowded train. Crowds can lend anonymity and a break from socializing. If an anxious person had to make a trip with one person, they would be required to socialize with that person for most of the trip. Alone on a crowded train, though, the anxious person can ignore all the others and focus on whatever they want to do.

4) They hone observational skills.

A common behavior of people with social anxiety is to constantly observe others. Part of the anxiety stems from not always knowing how to/being good at socializing. Thus an anxious person will watch others closely for clues to their performance and acceptance. While it doesn’t always tell the person how they are doing, it does teach them a lot about the people around them and how they feel about each other.

The person in a group with social anxiety may actually have a better idea of who in the group are friends, enemies, annoyed with the others, think they are better, have crushes, and so on. Having social anxiety doesn’t mean that a person doesn’t know social cues, it means that they underestimate their ability to use them. Don’t confuse social anxiety with autism.

5) They make friends differently.

Someone with social anxiety can have friends. Even a lot of friends. As I said above, having social anxiety doesn’t mean one dislikes people and being around them. But certain factors may influence how a person with social anxiety chooses friends more than they influence others.

A major factor is how much effort the friend will require to remain a friend. Some people need constant contact with their friends. There is nothing wrong with that, but a person with social anxiety will want a friend who is lower maintenance. Only talk at work? Great! Can chat online once in a while and still remain friends? Even better! The level of contact is different for everyone and there will be some friends who can take up more time while not taking up more energy on the part of the anxious person.

6) It’s always there. Always.

This is a big one. A person with anxiety always thinks about their anxiety. Even when they are happily at home reading a book, sometimes they will think about an upcoming engagement, or wish they made friends like the characters in their book. Every time a person with social anxiety makes plans they have to run through a list of criteria before nailing anything down. Will they have time before and after to prep for and cool down from the experience? Is it something they have done before and feel comfortable doing? Can they back out at the last minute if they feel too overwhelmed that day? These are just a fraction of the things that go through an anxious person’s mind before committing to plans.

Again, this isn’t an absolute, but for many people with social anxiety it is a defining characteristic of who they are. They don’t talk to a single person, even a spouse sometimes, or make a doctor’s appointment without the anxiety affecting how they feel, think, and behave. It is always there. Always.

7) Outsiders can’t always tell.

This is one of the biggest misunderstandings about social anxiety. Just because a person feels awkward and uncomfortable about socializing doesn’t mean they are as bad at it as they assume. A lot of times even an anxious person’s closest friends and family don’t know they are suffering. They get really good at pretending things are okay. They feel like they are mimicking social proficiency but barely passing and could be discovered at any minute. It is easy for them to forget, or not realize at all, that if no one can tell, they are doing more than mimicking. But then, if it was that easy, no one would really suffer from it anymore would they?

1) Make them fail.

I read a book once with a character who was a timid girl from a rural estate who wasn’t allowed out to socialize. She was very nervous embarking on this grand journey alone, without the brothers who sheltered her, and the reader was constantly reminded how nervous she was. But she never failed. She would say to herself, “This is so unlike me,” and then just go do it right on the first try. Now, she had a lot at stake, the fate of her whole family, but anxiety doesn’t care about that. In fact, if anything, that would make the kinds of social activities she had to engage in harder.

If you are writing about a person with social anxiety and they are forced again and again to go outside their comfort zone, make them fail. Have them go to a meeting and then duck down a side corridor at the last minute and disappear. Have them talk to a person and then freeze up in the middle of a conversation, at a loss for words. The longer they go without knowing what to say the stronger the anxiety gets and the harder it is to think. Or have them execute the socializing brilliantly but then go into the bathroom and cry from the overwhelming sense of effort it took to look normal. And just because they have had a few successes doesn’t mean that they will start succeeding every time. Sometimes, the energy it takes, even when the interaction was a success, means that next time they are reluctant or too exhausted to do it again.

2) Don’t always give them tells.

Like a said above, anxious people can be very good at hiding it. In the example above of the person who socializes brilliantly and then cries in the bathroom, no one knows how hard it was. They only saw the brilliant “performance.” Keep that in mind. Not all people uncomfortable with socializing are bumbling awkward goofballs. Sometimes they actually appear very cool and collected.

3) Make it influence all decisions.

This is one you can do as the writer and not include every bit of internal dialogue. Just keep in mind that Every decision an anxious person makes is put through the anxiety filter first. Even if they are doing things by themselves, they have to evaluate the chances of meeting people, meeting people they know, having to talk to people when they are done. Keep that in mind when writing these characters in order to keep their personality consistent.

4) Give them other traits.

I know that I’ve said social anxiety is a defining characteristic, but it isn’t a person’s only characteristic. Make sure you give them other traits that influence their decisions and drive their motivations. Someone can have anxiety and also love adventure, want to save all the stray dogs, want to help orphans, want to be a basketball hero, etc, etc. One of the big problems with social anxiety is that it interferes with a person’s desires to do and be other things. It doesn’t always win though. And sometimes a person may decide that an awkward encounter or two is worth taking part in some other activity they love. Just remember to keep your characters balanced.

5) Let them find each other.

Social anxiety is probably more common than you’d think. Not everyone has a crippling case. You can have characters share their anxiety with each other and comfort each other and help each other through tough times. Social anxiety can make a person feel isolated but they don’t have to be, and often aren’t as isolated as they think. That observational skill can also help them find the right people to share their feelings with. Not all socializing is terrifying, it can often be cathartic.

This is obviously not an exhaustive list. Please feel free to leave comments with anything you think I missed. But I do hope that I shed some light on social anxiety and the way it actually influences people. I’m sure including some of these tips will make your characters more realistic and your writing deeper.

Photo credit: PracticalCures on Visual hunt / CC BY

Share this:

You May Also Like

How to Turn Your Idea into a Story

20 Tips for Writing Magic Systems

10 Tips to Keep Readers Engaged with your Fantasy World

As someone with social anxiety, I feel so understood by your post. Especially the “It’s always there. Always” section, “Oustiders can’t always tell” section, and the “Make it influence all decicions” section. I’m currently trying to write a character with social anxiety, but am having a hard time figuring out how to convey the anxiety to a reader who may not understand social anxiety at all. Anyways, I’ve even learned some things about myself that I didn’t quite know how to explain, so thank you!

QuixoticQuill

I am so glad that you found the article helpful! And that you were able to connect with it. I was nervous to share that one (hello, Anxiety!) because I wasn’t sure if my experience would apply to anyone else.

I have actually tried to write characters with social anxiety several times and I find that I struggle with it also. Finding that line between what people think they know and the reality. And how to make it make sense to people who don’t deal with it. But maybe we can just write it for each other and let those non-anxious people figure it out. 😀

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Notify me of follow-up comments by email.

Notify me of new posts by email.

How To Describe a Panic Attack in Writing (Ultimate Guide)

As a writer, capturing the intricate details of a panic attack with accuracy and sensitivity is crucial.

It’s not just about crafting compelling narratives but also about raising awareness and fostering empathy.

Here’s how to describe a panic attack in writing:

Describe a panic attack in writing by focusing on triggers, physical symptoms, emotional responses, thought processes, aftermath, and social impact. Use vivid, relatable language and avoid clichés and overdramatization for an accurate portrayal.

Keep reading to learn everything you need to know about how to describe a panic attack in writing.

How To Describe a Panic Attack in Writing (Realistically)

Table of Contents

To realistically describe a panic attack in writing, you must know and cover:

• Triggers – These can range from specific phobias, such as fear of enclosed spaces (claustrophobia), to more general triggers like stress, overexertion, or even certain thoughts. It’s important to note that sometimes panic attacks may occur without any apparent trigger.
• Symptoms – Panic attack symptoms can be physical and emotional. They often include feelings of intense fear or impending doom, accelerated heartbeat, perspiration, shivering, difficulty breathing, and sensations of spiraling out of control or losing sanity.
• Emotional Expression – People experiencing panic attacks might exhibit their fear and discomfort in a variety of ways. This could range from crying and screaming to complete silence and withdrawal.
• Mental Expression – The mental turmoil during a panic attack can be intense. It can manifest as racing thoughts, heightened fear, confusion, or the feeling of being detached from reality.
• Aftermath – After a panic attack, the individual often feels drained and may need time to recover. They could experience lingering fear about having another attack, which can impact their day-to-day activities.
• Social Impact – Panic attacks can affect relationships and social interactions. The person might start avoiding social situations for fear of having an attack, leading to isolation and strained relationships.

Don’t worry: we’re going to dive into each one of these areas right now.

How to Describe the Triggers of a Panic Attack in Writing

There can be many triggers for a panic attack.

Read through these examples to get inspired to write about panic attacks. A good tip I’ve found is to connect the trigger to the plot and theme of the story.

1. The Unexpected Phone Call

Many panic attacks don’t require an immediate, visible threat.

Something as simple as an unexpected phone call can trigger an attack in someone prone to anxiety.

The sudden ringing of the phone, the worry about who’s on the other end or what news they might bring—these elements can serve as triggers.

The shrill ring of the phone sliced through the room’s silence, ripping Sam from his focused state. His heart pounded against his rib cage, an unrelenting rhythm of fear. Each successive ring was like a strike of lightning, jolting him further into an abyss of dread.

2. An Innocuous Reminder

Objects, smells, locations, or even specific phrases can serve as triggers for panic attacks.

These triggers may seem harmless to the average person, but they can be tied to past traumatic events or negative experiences for the individual experiencing the panic attack.

Upon entering the room, the faint scent of lavender immediately filled Lisa’s senses. It was the same aroma that used to linger on her mother’s clothes. Her heartbeat quickened, a bead of sweat formed at her temples, and she was quickly enveloped by an avalanche of panic, brought on by this innocent reminder of her loss.

3. The Unseen Specter of Stress

Chronic stress can also be a trigger for panic attacks.

It could be stress from work, relationships, health, or any other aspect of life. The constant strain can make a person more susceptible to panic attacks.

For weeks, Paul had been feeling the weight of the world on his shoulders, each project deadline acting like another brick in the wall of stress he had to contend with. As the emails piled up in his inbox, a familiar icy fear began to crawl up his spine, triggering the all-too-familiar onset of a panic attack.

4. The Quiet Room Trigger

Sometimes, triggers can stem from places or states of being that are generally considered peaceful.

For instance, being alone in a quiet room can trigger a panic attack for some, as the silence might heighten their sense of isolation and amplify their fears.

Jason sat alone in the quiet room, the silence pressing against his ears. Each tick of the clock seemed to echo in the vast emptiness, amplifying his feelings of isolation. As his fears began to take shape in the shadows, the familiar grip of panic tightened around his chest.

5. A Flash of a Traumatic Past

Triggers often bring back memories or flashbacks of a traumatic past.

The trigger catapults the person right back to a terrifying experience, initiating a panic attack.

The crash of the dishes hitting the floor sent Alice spiraling back to that night. Her heart pounded in her chest, mimicking the rhythm of her past fear. Each echo of the crash was a flashback, a trigger pulling her into the throes of a panic attack.

6. The Phantom of the Mind

Some panic attacks can be triggered by seemingly nothing at all.

They sneak up on the person, a phantom born from the mind, causing fear and confusion along with the usual physical symptoms.

Out of nowhere, the panic attack pounced on Brian. It was a phantom of his mind, invisible but terrifying, sending him into a state of terror even though there was no discernible reason for his fear.

How To Describe the Physical Symptoms of Panic Attacks in Writing

Let’s start with a list of the symptoms.

And then we will explore how to best describe several of the most likely symptoms.

List of Panic Attack Symptoms

• Perspiring excessively
• Quivering or quaking
• Difficulty breathing or gasping for air
• Sensation of being strangled
• Discomfort or ache in the chest
• Stomach upset or abdominal pain
• Feeling faint or a sensation of the room spinning
• Sudden cold chills or intense heat flashes
• Pins and needles or loss of sensation
• Feeling detached from oneself or reality
• Terrified of spiraling out of control or losing one’s sanity
• Mortal fear or apprehension of imminent death

Here is a good, short video about what a panic attack looks like in real life:

1. A Wave of Nausea

The signs of a panic attack can change from person to person, and feeling sick to your stomach is one of these possible signs.

The individual may feel as if they’re about to vomit, even if they haven’t eaten anything that could have upset their stomach.

This feeling can contribute to the overall sense of dread and discomfort.

Suddenly, a wave of nausea swept over Rebecca. It was an intense, all-consuming feeling as if she were on a boat being rocked by a stormy sea. The room seemed to spin, adding to her sense of unease, and she was acutely aware of the terrifying onset of a panic attack.

2. Racing Heartbeat

A rapid, pounding heartbeat is one of the most common symptoms of a panic attack.

It can feel so strong that the individual worries they’re having a heart attack, which can further exacerbate the panic attack.

Her heartbeat pounded in her ears, a galloping stallion that wouldn’t be tamed. Each beat echoed her growing fear, becoming the overwhelming soundtrack to the panic attack that gripped her.

3. The Cold Grip of Fear

The experience of a panic attack can often feel as though an icy hand is squeezing the heart, causing an indescribable feeling of fear that seems to radiate from within.

This can be a powerful way to describe the emotional toll of a panic attack.

Adam felt as though a hand of ice had reached inside his chest, gripping his heart with a vice-like hold. It was an unshakeable fear, one that seemed to seep into his bones, magnifying the panic that was rapidly overtaking him.

4. Stolen Breath

Breathlessness is one of the key physical symptoms of a panic attack.

The person may feel as if someone or something has stolen their breath, causing further anxiety and fear.

Ben felt as if someone had punched him in the gut, stealing his breath. He gasped for air, but each breath felt shallower than the last. The terror of not being able to breathe properly further fueled the panic attack.

5. The Dizzying Heights of Fear

The experience of a panic attack can be likened to standing at dizzying heights, where the world seems to spin, and a fall feels inevitable.

This can serve to illustrate both the physical symptom of dizziness and the fear associated with panic attacks.

Anna felt as if she were standing at the edge of a tall building, the world spinning around her. Her heart pounded in her chest like a drum, amplifying her fear of the dizzying heights of her panic.

How to Describe the Emotional Side of Panic Attacks

Panic attacks not only come with physical symptoms but also emotional ones.

And the emotional impact can be significant.

Here is what you need to know to describe the emotional side of panic attacks.

1. The Cold Grip of Fear

2. the suffocating spiral.

Panic attacks can feel like being trapped in a downward spiral, a feeling of suffocation from which there seems to be no escape.

This can contribute to the overwhelming sense of fear and the urgency to escape the situation.

Emily felt as though she were spiraling down a never-ending abyss, each breath becoming more labored, each heartbeat pounding louder and faster. She was a prisoner to her own fear, held captive by the panic that had her in its merciless grip.

3. Overwhelming Tidal Wave

Description:

The emotional turmoil during a panic attack can often be likened to a tidal wave.

It can start as a mere ripple of discomfort, gradually building in intensity until it becomes an overwhelming surge of fear that crashes over the person, leaving them feeling helpless and terrified.

Mark felt a ripple of unease, small at first, but rapidly growing in intensity. It was like a tidal wave of fear, building with each passing second, ready to crash over him with all its might. He was powerless against the onslaught of panic that was about to engulf him.

4. The False Calm

The aftermath of a panic attack can often feel like the calm after a storm.

But this calm can be deceptive, with the individual feeling drained, shaky, and still somewhat anxious.

The storm of panic had passed, leaving Lilly in a state of deceptive calm. Her body felt drained, her hands were still trembling, and a thin veil of anxiety hung over her like an unwanted shroud.

5. Swirling Maelstrom of Fear

To describe the emotional side of a panic attack, think of it as a swirling maelstrom of fear and anxiety.

This metaphor underscores the intensity and unpredictability of the feelings during an attack.

The panic attack descended upon Sarah like a maelstrom, a swirling vortex of fear and anxiety. It twisted and turned unpredictably, dragging her down into its tumultuous depths, her world spinning out of control.

6. Paralyzed by Panic

During a panic attack, the person may feel completely paralyzed, as if an unseen force has bound them.

This description communicates the terrifying immobility that one can feel during an episode.

David felt an unseen force pushing him down, holding him in place. His muscles wouldn’t obey his commands, and he found himself unable to move. He was paralyzed by the panic, trapped in his own body, as terror gripped him.

How to Describe the Mental Side of a Panic Attack

There is also a mental side of panic attacks.

Keep reading to find out how to describe the mental impact of your character’s panic.

1. Unwanted Thought Intrusion

During a panic attack, unwanted, intrusive thoughts can take hold.

They are often negative and fear-inducing, which can make the panic attack even more distressing.

Her mind became a battlefield, filled with unwanted intruders that took the form of fearsome thoughts. Each one was darker and more terrifying than the last, exacerbating the panic that she was already struggling to control.

2. Warped Reflection

A person experiencing a panic attack may feel like they’re looking at the world through a distorted lens.

Their thoughts can become twisted, intensifying their fears and contributing to the overall panic.

The world seemed to warp around George, as though he were looking at it through a twisted piece of glass. His thoughts spiraled out of control, each one more distorted than the last, amplifying the panic that was already coursing through him.

3. The Self-Doubting Torrent

During a panic attack, the person may be plagued by self-doubting and self-deprecating thoughts.

They can feel like a torrent, overwhelming the person and exacerbating their panic.

Each thought was a drop in the torrent of self-doubt that filled Matthew’s mind. They flowed together, forming a river of negativity that threatened to drown him, fueling the panic that had taken hold.

How to Describe the Progression of Panic Attacks in Writing

Panic attacks happen in stages that withdraw, rise up, and overlap in a giant messy blender of experience.

Here are some of ways to describe the progression.

1. The Avalanche of Fear

Panic attacks vary in intensity—some may feel like a sudden avalanche of fear, hitting the individual with a force that leaves them breathless and terrified.

Suddenly, the panic attack hit Tom, an avalanche of fear that swept him off his feet. It was a brutal force, all-consuming, leaving him gasping for breath in its devastating wake.

2. The Creeping Shadow of Panic

Some panic attacks don’t hit suddenly but creep in slowly, much like a shadow gradually covering a room.

This creeping panic can be just as terrifying, as the individual can feel it approaching but feels powerless to stop it.

Mia could feel the panic attack creeping in, like a shadow slowly enveloping her. She felt a sense of impending doom, a cold fear slowly spreading through her body, turning her insides to ice.

3. The Quickening Storm

The pace of a panic attack can escalate quickly.

What might begin as a simple unease can swiftly grow into a tempest of terror, heightening the sense of unpredictability and fear.

The unease began as a small cloud in Jacob’s mind. But within seconds, it grew into a thunderstorm of panic. The swift escalation left him breathless, his heart pounding like a drum against his ribs.

4. The Gathering Dread

Some panic attacks develop gradually, the fear and anxiety gathering momentum over time.

This build-up can add to the stress and the sense of inevitability that exacerbates the panic attack.

Over the course of the afternoon, Olivia could feel the panic attack building. Each hour, her anxiety intensified, the dread growing like a storm on the horizon. By the time it hit, she was a tangled mess of fear and helplessness.

5. The Lingering Fog

Panic attacks can leave a residual feeling of unease, like a fog that doesn’t quite lift.

This “fog” can linger for hours or even days, serving as a harsh reminder of the attack.

Even after the worst of the panic attack had passed, a lingering fog of anxiety remained around Noah. It dulled his senses and cast a gray hue over everything, a constant reminder of his recent battle with fear.

6. The Ebbing Tide of Panic

The progression of a panic attack can be described as an ebbing tide.

Just as the sea gradually retreats after high tide, the symptoms of a panic attack also recede slowly, leaving the individual feeling drained but somewhat relieved.

Like an ebbing tide, the symptoms of her panic attack started to recede. The pounding in her chest slowed, her breath started to come easier, and the stranglehold of fear began to loosen. Lily was left feeling as though she had run a marathon, drained yet relieved that the worst was over.

7. The Numbness After the Storm

After a panic attack, a person may feel numb, emotionally and physically drained.

This numbness can last for a while, serving as a stark reminder of the intensity of the experience.

After the storm of her panic attack had passed, Lisa was left feeling numb. Her body felt heavy, her mind a blank slate. The world around her seemed distant, muted, as if she were viewing it from the other side of a foggy window.

How to Describe the Social Impact of Panic Attacks in Writing

We can’t overlook the effect that panic attacks have on relationships – both personally and professionally.

1. The Isolation of Panic

Panic attacks can often make a person feel isolated, even when they’re surrounded by people.

This sense of isolation can add to their distress and contribute to the severity of their attack.

Even in the crowded room, David felt a deep sense of isolation. His panic attack set him adrift in a sea of people, lost and alone. The noise around him seemed to fade into the background as his fear took center stage, amplifying his sense of being alone.

2. The Strain on Relationships

Panic attacks can strain relationships.

The person experiencing the attacks may withdraw from loved ones, or their loved ones might not fully understand what they’re going through.

This can cause tension and misunderstanding.

Ever since her panic attacks started, Sarah could feel a growing distance between her and her friends. She often withdrew, fearing an attack in their presence, and their lack of understanding only amplified her sense of isolation. The strain was palpable, adding another layer of worry to her already burdened mind.

3. The Disruption in Work and Relationships

Panic attacks can significantly impact a person’s work performance and professional relationships.

The unpredictability of attacks can cause them to avoid certain situations or tasks.

Lack of understanding from colleagues can lead to feelings of isolation and stress, further impacting their work and interpersonal relationships.

Since the onset of his panic attacks, John found it increasingly difficult to perform at work. Important meetings triggered his anxiety, making him avoid them. His productivity slipped, and the lack of understanding from his colleagues made him feel increasingly isolated. The ripple effects of his panic attacks were seeping into his professional life, disrupting his performance and straining his work relationships.

How to Write a Panic Attack in First Person

Writing a panic attack in the first person can make it more intimate and allow the reader to step directly into the character’s shoes.

Here’s how you can do it:

• Use “I” Statements – First-person narration uses “I” statements, which can make the narrative more personal and engaging.
• Convey Physical Sensations – Describe the physical sensations as the character experiences them. Example: “My heart is racing like a runaway train, and I can feel the sweat trickling down my back. My hands shake, and I can barely catch my breath.”
• Portray the Emotional Experience – Communicate the character’s emotions during the attack. Example: “Fear is consuming me, swallowing me whole. I feel like I’m falling into a bottomless pit of terror, and there’s no way out.”
• Express the Cognitive Experience – Share the character’s thoughts and fears. Example: “Thoughts are racing through my mind: ‘I can’t control this. I can’t breathe. What if someone sees me like this?’ The thoughts are as suffocating as the fear itself.”
• Describe the Aftermath – Don’t forget to write about how the character feels after the panic attack. Example: “When the fear finally recedes, I’m left feeling hollow, as if the panic attack has drained every ounce of energy from me. The dread of experiencing another attack lingers, casting a shadow over my relief.”

Remember, the goal is to write a realistic, empathetic portrayal of a panic attack that respects the serious nature of the experience and connects with the reader.

Best Words to Describe a Panic Attack

• Terrifying: Causing extreme fear
• Overwhelming: Difficult to fight against
• Intense: Of extreme force, degree, or strength
• Sudden: Happening or coming quickly and unexpectedly
• Debilitating: Making someone very weak and infirm
• Unpredictable: Not able to be predicted
• Crippling: Causing severe impairment
• Paralyzing: Causing incapacity or powerlessness
• Alarming: Worrying or disturbing
• Frenzied: Wildly excited or uncontrolled
• Hysterical: Deriving from or affected by uncontrolled extreme emotion
• Frantic: Distraught with fear or anxiety
• Panicky: Feeling or characterized by panic
• Fearful: Feeling afraid; showing fear or anxiety
• Anxious: Feeling or showing worry or nervousness
• Distressing: Causing anxiety or stress
• Dread-filled: Full of great fear or apprehension
• Horrifying: Causing horror or great fear
• Stressful: Causing mental or emotional stress
• Harrowing: Acutely distressing
• Frightening: Making someone afraid or anxious; terrifying
• Agonizing: Causing great physical or mental pain
• Chaotic: In a state of complete disorder and confusion
• Disturbing: Causing anxiety; worrying
• Unnerving: Making one feel nervous or frightened
• Exhausting: Making one feel very tired
• Devastating: Highly destructive or damaging
• Threatening: Having a hostile or deliberately frightening quality or manner
• Pulsating: Expand and contract with strong regular movements
• Jarring: Incongruous in a striking or shocking way; clashing
• Maddening: Extremely annoying; infuriating
• Catastrophic: Involving or causing sudden great damage or suffering
• Shattering: Upsetting; distressing
• Tormenting: Causing severe physical or mental suffering
• Crushing: Overwhelming and devastating
• Petrifying: So frightening as to cause one to be unable to move; terrifying
• Disorienting: Causing one to lose their sense of direction
• Turbulent: Characterized by conflict, disorder, or confusion; not controlled or calm
• Quaking: Shaking or trembling from fear or anxiety
• Fracturing: Breaking or causing to break
• Convulsing: Suffer violent involuntary contraction of the muscles, producing contortion of the body or limbs
• Spiraling: Constantly getting worse or more intense
• Crumbling: Break or fall apart into small fragments, especially as part of a process of deterioration
• Collapsing: Suddenly fall down or give way
• Suffocating: Feeling trapped and oppressed
• Hammering: Pounding repeatedly and relentlessly
• Gripping: Firmly holding the attention or interest of; exciting
• Looming: Appearing as a shadowy form, especially one that is large or threatening
• Overpowering: Too strong to be resisted or controlled.

Phrases to Describe a Panic Attack in Writing

Consider these phrases when learning how to describe a panic attack in writing:

• “A tsunami of fear washing over me”
• “A runaway train of panic, accelerating with each heartbeat”
• “Caught in the vice grip of terror”
• “An onslaught of dread, drowning all rational thought”
• “A vortex of fear, sucking me into its terrifying depths”
• “A sudden plunge into an icy ocean of panic”
• “An electrical storm of fear, jolting through my body”
• “An echo chamber of dread, amplifying each terrified thought”
• “A rollercoaster of terror, each second escalating the fear”
• “An avalanche of panic, burying me under its crushing weight”
• “Swept up in a whirlwind of raw, uncontrolled fear”
• “Feeling as if I’m free-falling through a void of panic”
• “A deafening alarm of terror ringing in my mind”
• “An erupting volcano of fear, spewing panic into every corner of my mind”
• “A tightening coil of dread, constricting my breath”
• “An untamed beast of fear, rampaging through my thoughts”
• “A wildfire of panic, rapidly consuming my calm”
• “An earthquake of terror, shaking my sense of safety”
• “Caught in a hurricane of fear, the eye of panic at its core”
• “A shadow of dread, creeping into every thought”
• “An explosion of panic, shattering my composure”
• “An icy grip of fear, freezing me in place”
• “A suffocating cloud of dread, filling my lungs”
• “A sudden lightning strike of panic, illuminating my fears”
• “A maze of terror, each turn leading to more panic”

Biggest Mistakes Writers Make When Describing Panic Attacks

Describing panic attacks accurately and realistically can be a challenging task for many writers.

Here are some of the most common mistakes writers make:

1. Overdramatization

While panic attacks are indeed intense and terrifying, overdramatizing them can lead to a portrayal that feels unrealistic or exaggerated.

It’s crucial to remember that panic attacks, though they feel life-threatening to the person experiencing them, are not actually dangerous.

It’s really easy to go too far (less is more).

2. Ignoring the Aftermath

Many writers focus solely on the attack itself and neglect to describe the aftermath.

Panic attacks often leave individuals feeling drained, shaky, and apprehensive about future attacks.

Including these details can lend credibility to your portrayal.

3. Failing to Include Physical Symptoms

Panic attacks involve intense physical sensations, such as heart palpitations, shortness of breath, sweating, and dizziness.

Some writers focus solely on the emotional experience and omit these vital details.

Combine the physical with the emotional and mental for the best results.

4. Neglecting Individual Differences

Not everyone experiences panic attacks in the same way.

Some people might feel a sense of unreality or detachment, while others might be convinced they’re having a heart attack.

Remember to personalize the experience based on your character’s perspective and history.

5. Using Clichés

Phrases like “paralyzed with fear” or “heart pounding like a drum” are often clichéd and can make your writing feel less authentic.

Instead, use unique metaphors and similes to depict the character’s experience.

I’m not saying that you can never uses these common phrases – they are cliches for a reason.

However, use them sparingly and strategically.

6. Misrepresenting Triggers

There are many different things that can set off a panic attack, affecting a person’s work, relationships, and self-esteem.

However, some writers make the mistake of oversimplifying or misunderstanding these triggers.

Take time to learn and correctly “show” triggers for panic attacks.

7. Inaccurate Portrayal of Recovery

Panic attacks are typically followed by a period of intense fear about having another attack.

This anticipatory anxiety can lead to changes in behavior, such as avoiding certain places or situations.

Misrepresenting or neglecting this aspect of panic disorder can lead to an incomplete portrayal.

8. Overlooking the Impact on Daily Life

Panic attacks can have a significant impact on an individual’s quality of life, affecting their work, relationships, and self-esteem.

Ignoring these consequences can result in a shallow depiction of the disorder.

You want deep and guttural descriptions.

Final Thoughts: How to Describe a Panic Attack in Writing

The key to describing anything in writing is simplicity and authenticity.

Keep your words raw, vulnerable, and honest.

Related Posts:

• How To Describe a House in Writing (21 Tips for Beginners)
• How to Describe a Scary Clown in Writing (130 Words + Tips)
• How to Describe Pain in Writing: 45 Best Tips with Examples
• How To Write a Scream (Ultimate Guide + 20 Good Examples)

National Institute of Health (NIH) – Research on Panic Attacks Cleveland Clinic – Panic Attacks & Panic Disorder

Editor’s Note: In this interview on writing anxiety, instructor Giulietta Nardone describes what creative writing anxiety is, what causes it, and—most importantly—how to get over writing anxiety.

What is writing anxiety?

There are many people who would like to start writing, or to take a writing class, but they never get started because the critical voice that lives in their head—which we all have—tells them they’re not good enough to write, that no one wants to hear what they want to say. So they don’t bother.

People with writing anxiety might even get physical symptoms if they try to write, or to over-edit: perspiring, trembling, shortness of breath, pacing, and so on.

What is the opposite of writing anxiety?

I would say enthusiasm, excitement, exploration: knowing you want to dive in, and feeling free about that. A good feeling.

What causes writing anxiety?

I believe these things start when we’re quite young, and I would trace it to in our educational system, where things are right or wrong. I once taught a tween, and we did a creative writing exercise. After it was done, she wanted to know if she had the right answer.

That’s kind of the opposite thing from what you need to be a writer. You need to explore, and you don’t know what the right answer is when you start, because the right answer is the right answer for you .

I believe these things start when we’re quite young, and I would trace it to in our educational system, where things are right or wrong. That’s kind of the opposite from what you need to be a writer.

Creative writing is about exploring: going through the different layers of your life, of your memory, coming up with something that you want said. And if you’re suffering from perfectionism, which is very common, it can be difficult. I’ve worked with people who would never finish a project, because they had to be perfect. Most of my stories, even the ones I’ve had published, I don’t think were perfect.

I think too, people are afraid to fail, what they label as failure. There isn’t really such thing—again, it’s just about exploration. It’s getting things off your chest, learning about yourself. Sometimes people heal through writing. There are so many reasons to start writing. You’ve got to give yourself permission to start.

What experiences have you had with writing anxiety in your own writing?

For myself, an example is not writing but public speaking. When I was in college, I kept changing majors, because I was terrified to give a presentation. If I’d walk into a class and if giving a presentation was on the syllabus, I’d leave.

I knew I had to get over it by taking a speech class.

I was terrified. It took me a while to sign up for it—“I don’t want to do this.” Then I did sign up for it. The thing I feared in my life ended up being the best thing that ever happened to me. I keep saying, “What would have happened if I didn’t sign up?” Many years later, I wrote an essay about taking the class, and sold it to the college where I took the class. I got a lot of good feedback from people with similar fears.

There’s a continuum of fear when it comes to writing. Maybe you start, and then there’s a fear to finish, or a fear to send it out.

I work privately with writers, and a lot of writers are afraid to finish their stories and then send them out. There’s a continuum of fear when it comes to writing. Maybe you start, and then there’s a fear to finish, or a fear to send it out.

On that topic: my first essay in the Boston Globe  was something I wanted for a long time. They accepted my essay, I went and got the Sunday paper, opened and read it, and thought, “This is horrible. No one can read this.” It was way too personal. I wanted to drive around and grab every Globe and shred it. Then one of my friends caught me and said, “I saw your essay. It was great.” So writing anxiety happens with writers who are getting published too.

How do you recommend writers work with writing anxiety?

Write. It may sound contrarian, but you have to do the thing you’re afraid of.

Write. You have to do the thing you’re afraid of. You’ve got to start—that’s the tough part.

That’s always hard for me. I was afraid to hike into a canyon, so I went to Bryce Canyon with my husband and I took little baby steps the whole way down. I made it down and it was really beautiful, and I was glad I did it. I think I could do the Grand Canyon.

So just write. Hopefully take a class, with some guidance. You’ve got to start. The tough part is to start.

What can you tell us about your new course, Overcome Writing Anxiety: Boost Your Storytelling Confidence in Four Short Weeks! ?

This is a supportive, gentle program to get folks writing. They want to learn to trust each other, and most importantly trust themselves. We’re going to start short, with poetry, and then go a little longer with some flash fiction, and then creative nonfiction, maybe a short memoir. But we’re not going to write these long missives, so that no one gets frightened or overwhelmed.

We’ll be building up people’s courage every week. It’ll be fun and functional. I put it together influenced a little bit by a talk by Dr. Seuss. I love Dr. Seuss’s books, so I set it up with a Dr. Seuss lilt. I wanted it to be fun like Dr. Seuss. He was also very brave with his writing and his illustrations.

https://writers.com/classes/overcome-writing-anxiety-and-write-with-confidence

I see it as an inspirational program where you can build up your writing courage, and leave with some stories you may want to share with your family and friends. People will leave much more brave. And this is writing, but you can apply what you learned to other things: painting or singing or dance, whatever. I make myself do that all the time, and I’m always glad I do: I’ve done some great things just jumping right in.

I would like people who are feeling reluctant about writing to take a chance and join us. In my experience, it’s the risks we don’t take that can make us feel incomplete. It’s about getting comfortable taking risks, so you can do a lot of the things in life that you want to do, but you’re kind of keeping yourself from doing.

Looking for more practical guidance on tackling writing anxiety? See instructor Dennis Foley ‘s advice on the topic .

Frederick Meyer

Leave a comment cancel reply.

Save my name, email, and website in this browser for the next time I comment.

Writing Anxiety

What this handout is about.

This handout discusses the situational nature of writer’s block and other writing anxiety and suggests things you can try to feel more confident and optimistic about yourself as a writer.

What are writing anxiety and writer’s block?

“Writing anxiety” and “writer’s block” are informal terms for a wide variety of apprehensive and pessimistic feelings about writing. These feelings may not be pervasive in a person’s writing life. For example, you might feel perfectly fine writing a biology lab report but apprehensive about writing a paper on a novel. You may confidently tackle a paper about the sociology of gender but delete and start over twenty times when composing an email to a cute classmate to suggest a coffee date. In other words, writing anxiety and writers’ block are situational (Hjortshoj 7). These terms do NOT describe psychological attributes. People aren’t born anxious writers; rather, they become anxious or blocked through negative or difficult experiences with writing.

When do these negative feelings arise?

Although there is a great deal of variation among individuals, there are also some common experiences that writers in general find stressful.

For example, you may struggle when you are:

• adjusting to a new form of writing—for example, first year college writing, papers in a new field of study, or longer forms than you are used to (a long research paper, a senior thesis, a master’s thesis, a dissertation) (Hjortshoj 56-76).
• writing for a reader or readers who have been overly critical or demanding in the past.
• remembering negative criticism received in the past—even if the reader who criticized your work won’t be reading your writing this time.
• working with limited time or with a lot of unstructured time.
• responding to an assignment that seems unrelated to academic or life goals.
• dealing with troubling events outside of school.

What are some strategies for handling these feelings?

Get support.

Choose a writing buddy, someone you trust to encourage you in your writing life. Your writing buddy might be a friend or family member, a classmate, a teacher, a colleague, or a Writing Center tutor. Talk to your writing buddy about your ideas, your writing process, your worries, and your successes. Share pieces of your writing. Make checking in with your writing buddy a regular part of your schedule. When you share pieces of writing with your buddy, use our handout on asking for feedback .

In his book Understanding Writing Blocks, Keith Hjortshoj describes how isolation can harm writers, particularly students who are working on long projects not connected with coursework (134-135). He suggests that in addition to connecting with supportive individuals, such students can benefit from forming or joining a writing group, which functions in much the same way as a writing buddy. A group can provide readers, deadlines, support, praise, and constructive criticism. For help starting one, see our handout about writing groups .

Identify your strengths

Often, writers who are experiencing block or anxiety have a worse opinion of their own writing than anyone else! Make a list of the things you do well. You might ask a friend or colleague to help you generate such a list. Here are some possibilities to get you started:

• I explain things well to people.
• I get people’s interest.
• I have strong opinions.
• I listen well.
• I am critical of what I read.
• I see connections.

Choose at least one strength as your starting point. Instead of saying “I can’t write,” say “I am a writer who can …”

Recognize that writing is a complex process

Writing is an attempt to fix meaning on the page, but you know, and your readers know, that there is always more to be said on a topic. The best writers can do is to contribute what they know and feel about a topic at a particular point in time.

Writers often seek “flow,” which usually entails some sort of breakthrough followed by a beautifully coherent outpouring of knowledge. Flow is both a possibility—most people experience it at some point in their writing lives—and a myth. Inevitably, if you write over a long period of time and for many different situations, you will encounter obstacles. As Hjortshoj explains, obstacles are particularly common during times of transition—transitions to new writing roles or to new kinds of writing.

Think of yourself as an apprentice.

If block or apprehension is new for you, take time to understand the situations you are writing in. In particular, try to figure out what has changed in your writing life. Here are some possibilities:

• You are writing in a new format.
• You are writing longer papers than before.
• You are writing for new audiences.
• You are writing about new subject matter.
• You are turning in writing from different stages of the writing process—for example, planning stages or early drafts.

It makes sense to have trouble when dealing with a situation for the first time. It’s also likely that when you confront these new situations, you will learn and grow. Writing in new situations can be rewarding. Not every format or audience will be right for you, but you won’t know which ones might be right until you try them. Think of new writing situations as apprenticeships. When you’re doing a new kind of writing, learn as much as you can about it, gain as many skills in that area as you can, and when you finish the apprenticeship, decide which of the skills you learned will serve you well later on. You might be surprised.

Below are some suggestions for how to learn about new kinds of writing:

• Ask a lot of questions of people who are more experienced with this kind of writing. Here are some of the questions you might ask: What’s the purpose of this kind of writing? Who’s the audience? What are the most important elements to include? What’s not as important? How do you get started? How do you know when what you’ve written is good enough? How did you learn to write this way?
• Ask a lot of questions of the person who assigned you a piece of writing. If you have a paper, the best place to start is with the written assignment itself. For help with this, see our handout on understanding assignments .
• Look for examples of this kind of writing. (You can ask your instructor for a recommended example). Look, especially, for variation. There are often many different ways to write within a particular form. Look for ways that feel familiar to you, approaches that you like. You might want to look for published models or, if this seems too intimidating, look at your classmates’ writing. In either case, ask yourself questions about what these writers are doing, and take notes. How does the writer begin and end? In what order does the writer tell things? How and when does the writer convey their main point? How does the writer bring in other people’s ideas? What is the writer’s purpose? How is that purpose achieved?
• Read our handouts about how to write in specific fields or how to handle specific writing assignments.
• Listen critically to your readers. Before you dismiss or wholeheartedly accept what they say, try to understand them. If a reader has given you written comments, ask yourself questions to figure out the reader’s experience of your paper: What is this reader looking for? What am I doing that satisfies this reader? In what ways is this reader still unsatisfied? If you can’t answer these questions from the reader’s comments, then talk to the reader, or ask someone else to help you interpret the comments.
• Most importantly, don’t try to do everything at once. Start with reasonable expectations. You can’t write like an expert your first time out. Nobody does! Use the criticism you get.

Once you understand what readers want, you are in a better position to decide what to do with their criticisms. There are two extreme possibilities—dismissing the criticisms and accepting them all—but there is also a lot of middle ground. Figure out which criticisms are consistent with your own purposes, and do the hard work of engaging with them. Again, don’t expect an overnight turn-around; recognize that changing writing habits is a process and that papers are steps in the process.

Chances are that at some point in your writing life you will encounter readers who seem to dislike, disagree with, or miss the point of your work. Figuring out what to do with criticism from such readers is an important part of a writer’s growth.

Try new tactics when you get stuck

Often, writing blocks occur at particular stages of the writing process. The writing process is cyclical and variable. For different writers, the process may include reading, brainstorming, drafting, getting feedback, revising, and editing. These stages do not always happen in this order, and once a writer has been through a particular stage, chances are they haven’t seen the last of that stage. For example, brainstorming may occur all along the way.

Figure out what your writing process looks like and whether there’s a particular stage where you tend to get stuck. Perhaps you love researching and taking notes on what you read, and you have a hard time moving from that work to getting started on your own first draft. Or once you have a draft, it seems set in stone and even though readers are asking you questions and making suggestions, you don’t know how to go back in and change it. Or just the opposite may be true; you revise and revise and don’t want to let the paper go.

Wherever you have trouble, take a longer look at what you do and what you might try. Sometimes what you do is working for you; it’s just a slow and difficult process. Other times, what you do may not be working; these are the times when you can look around for other approaches to try:

• Talk to your writing buddy and to other colleagues about what they do at the particular stage that gets you stuck.
• Read about possible new approaches in our handouts on brainstorming and revising .
• Try thinking of yourself as an apprentice to a stage of the writing process and give different strategies a shot.
• Cut your paper into pieces and tape them to the wall, use eight different colors of highlighters, draw a picture of your paper, read your paper out loud in the voice of your favorite movie star….

Okay, we’re kind of kidding with some of those last few suggestions, but there is no limit to what you can try (for some fun writing strategies, check out our online animated demos ). When it comes to conquering a block, give yourself permission to fall flat on your face. Trying and failing will you help you arrive at the thing that works for you.

Celebrate your successes

Start storing up positive experiences with writing. Whatever obstacles you’ve faced, celebrate the occasions when you overcome them. This could be something as simple as getting started, sharing your work with someone besides a teacher, revising a paper for the first time, trying out a new brainstorming strategy, or turning in a paper that has been particularly challenging for you. You define what a success is for you. Keep a log or journal of your writing successes and breakthroughs, how you did it, how you felt. This log can serve as a boost later in your writing life when you face new challenges.

Wait a minute, didn’t we already say that? Yes. It’s worth repeating. Most people find relief for various kinds of anxieties by getting support from others. Sometimes the best person to help you through a spell of worry is someone who’s done that for you before—a family member, a friend, a mentor. Maybe you don’t even need to talk with this person about writing; maybe you just need to be reminded to believe in yourself, that you can do it.

If you don’t know anyone on campus yet whom you have this kind of relationship with, reach out to someone who seems like they could be a good listener and supportive. There are a number of professional resources for you on campus, people you can talk through your ideas or your worries with. A great place to start is the UNC Writing Center. If you know you have a problem with writing anxiety, make an appointment well before the paper is due. You can come to the Writing Center with a draft or even before you’ve started writing. You can also approach your instructor with questions about your writing assignment. If you’re an undergraduate, your academic advisor and your residence hall advisor are other possible resources. Counselors at Counseling and Wellness Services are also available to talk with you about anxieties and concerns that extend beyond writing.

Apprehension about writing is a common condition on college campuses. Because writing is the most common means of sharing our knowledge, we put a lot of pressure on ourselves when we write. This handout has given some suggestions for how to relieve that pressure. Talk with others; realize we’re all learning; take an occasional risk; turn to the people who believe in you. Counter negative experiences by actively creating positive ones.

Even after you have tried all of these strategies and read every Writing Center handout, invariably you will still have negative experiences in your writing life. When you get a paper back with a bad grade on it or when you get a rejection letter from a journal, fend off the negative aspects of that experience. Try not to let them sink in; try not to let your disappointment fester. Instead, jump right back in to some area of the writing process: choose one suggestion the evaluator has made and work on it, or read and discuss the paper with a friend or colleague, or do some writing or revising—on this or any paper—as quickly as possible.

Failures of various kinds are an inevitable part of the writing process. Without them, it would be difficult if not impossible to grow as a writer. Learning often occurs in the wake of a startling event, something that stirs you up, something that makes you wonder. Use your failures to keep moving.

Works consulted

We consulted these works while writing this handout. This is not a comprehensive list of resources on the handout’s topic, and we encourage you to do your own research to find additional publications. Please do not use this list as a model for the format of your own reference list, as it may not match the citation style you are using. For guidance on formatting citations, please see the UNC Libraries citation tutorial . We revise these tips periodically and welcome feedback.

Hjortshoj, Keith. 2001. Understanding Writing Blocks . New York: Oxford University Press.

This is a particularly excellent resource for advanced undergraduates and graduate students. Hjortshoj writes about his experiences working with university students experiencing block. He explains the transitional nature of most writing blocks and the importance of finding support from others when working on long projects.

Rose, Mike. 1985. When a Writer Can’t Write: Studies in Writer’s Block and Other Composing-Process Problems . New York: Guilford.

This collection of empirical studies is written primarily for writing teachers, researchers, and tutors. Studies focus on writers of various ages, including young children, high school students, and college students.

You may reproduce it for non-commercial use if you use the entire handout and attribute the source: The Writing Center, University of North Carolina at Chapel Hill

Make a Gift

36 Creative Ways People Describe Their Anxiety to Those Who Don't Understand

Everyone knows what it’s like to feel nervous. It’s what rattles you before a big test, and what makes your heart beat a little faster before a first date. But for people who live with anxiety, it’s frustrating when your experience is likened to the everyday nervousness everyone feels.

Mighty contributor B.L. Acker knows this well. She wrote :

Whenever I start to explain the part of my mental illness diagnosis that includes severe anxiety, I always receive confused looks. They are usually followed by judgmental comments about how “everyone has problems and stress in their lives,” telling me that I need to “learn to cope and work through it all.”

To help people understand what her anxiety was like, Acker did something creative — she made an anxiety chart , similar to a pain level chart, and now uses it to explain how anxious she feels to loved ones.

Inspired by this, we wanted to see other creative ways people explain their anxiety to others who may not understand.

Here’s what our mental health community shared with us : 

1. “[Anxiety is] a gremlin who undermines you and sits there talking crap constantly.” —  Alex G.

2. “I named her Sierra. The girl in my head I can keep caged up sometimes. But she screams, so loudly and so horribly, that it breaks her cage. Then she brings out the club and mercilessly beats me up with everything I have ever done in my life, all while screaming at me that I’m a failure, and I deserve nothing good in my life. All I can do is curl up in the fetal position while she violently strikes me with the weight of my mistakes.” —  Sarah G.

3. “It’s like having super powers but having no control over them. It’s the strength of the Hulk, but it comes out as anger. It’s Harry Potter’s invisibility cloak, but you can’t choose when you get to wear it. It’s wanting to be as brave as Batman, but being too afraid to leave the bat cave. It’s knowing you are a superhero, but you are stuck in a body/mind that won’t let you. It’s wanting to save the world, but you can’t even save yourself.” —  Bex A.

4. “When I’m on the edge of a panic attack, it feels like my brain is breaking. Like it’s being split into two hemispheres.” —  Kerrie W.

5. “You know those special effects in movies when the character is moving in slow motion, but their surroundings are racing past them?  That’s what it’s like.” —  Alyssa K.

6. “It almost feels like your mind is stuck on vibrate and you can’t calm it down.” —  Roxy R.

7. “It’s the feeling of worry you get when you can’t sleep because you have an important exam the next morning. Except it’s there for many other reasons at many different times.” —  Anahita H.

8. “It’s like a thousand tabs are open at the same time and you have to watch them carefully, each one of them at the same time. But then everything closes down with no warning, and it’s like a fatal error, and nothing seems to work anymore.” —  Emu S.

9. “Panic attacks give you a pulse of adrenaline like you got rear-ended going 70 down the highway. All sense of fear and survival are heightened, but in actuality, you’re just in line at a cafe for a muffin.” —  Chandra G.

10. “It feels like you’re wading in water, and on your bad days you’re drowning and can’t catch your breath.” —  Kristen B.

11. “It’s having your body reacting to a real emergency while your brain is wondering what the emergency is — because there is not one. But your body continues and you cannot turn off the alarm.” —  Cathy W.

12. “It’s the panic-y feeling you get when you’re underwater in a dream and you think you’re drowning, when you can actually breath just fine.” —  Mikelle M.

13. “If you went skydiving for the first time and you pulled the ripcord and your chute didn’t open — my panic attacks feel like how you would feel in that second.” —  Kitty C.

14. “Imagine being stressed about a test. Your heart is racing, your breathing quickens… And now imagine having that feeling constantly — 24/7 for no reason and every reason at the same time.” —  Michelle W.

15. “It’s that bad feeling you get in the pit of your stomach when something bad is going to happen. Except it’s all the time, and you never find out what the bad thing that’s going to happen is.” —  Hali B.

16. “That constant feeling when you miss a step walking down stairs or you almost fall back in your chair.” —  Tim G.

17. “It’s like water sloshing in your stomach, you can feel it crashing around, hitting all sides, changing in intensity, getting worse and worse.” —  Kaitlyn R.

18. “I call it my shoulder devil because it’s always whispering horrible things in my head and I can’t stop it.” —  Alyson S.

19. “My anxiety is so bad at times that this is all I can do. Just sit and let it happen. I get so tired, I have no more fight.” —  Kelly H.

20. “It’s like the walls are closing in and you have no means of escape.” —  Heather S.

21. Submitted by  Lucy Hackett

22. “It’s like having a hamster on a hamster wheel or a carousel on steroids inside of your head.” — Madison A.

23. “Everything is screaming, even the silence.” — Chelsea G.  

24. “It’s like having your brain on overload. It’s on fire and you can’t put the fire out.” — Bethan L.

25. “This is what my brain looks like during an anxiety attack. I can’t formulate sentences or full ideas. I’m in a full panic.” — Kacey K

26. “I feel like my insides are going to explode.” — Tami G.  

27. “You know that three seconds of fear you get when you slip, trip, etc.? It’s like that. All day, every day.” — Stephanie Q.

28.  “You know that feeling of laughing so hard with your friend, you just look at them, and you start again and can’t stop. That on the opposite end of the spectrum. I cry and have no control over it. And I don’t know why I’m crying. Other than that, it would be feeling overwhelmed over little things.” — Coral M.

29. “You know that feeling you get when you’re faced with your greatest fear?  It’s like that … but for the littlest things like getting a haircut or something as simple as riding in a car.” — Reba E.

30. “Like trying to find air while you’re underwater. Impossible.” — Emma G.

31 . “It’s living with a feeling of doom constantly, or that you’ve forgotten something and can’t remember what.” — Christiana T.  

32. Submitted by Maree M.

33. “When you’re driving and see a cop car come out of nowhere and you get that rush of fear that you’ve done something wrong, when you haven’t and they are not there for you at all. But the feeling never leaves, even after the cop car has gone.” — Courtney D.

34. “You know that feeling of falling when you’re asleep? That moment of sheer panic when you jerk awake right before you realize you don’t have to be scared? It’s that. All the time.” — Meghan D.

35. “Like constant chatter jumping from subject to subject and going down a rabbit hole in my head.” — Jordan T.

36. “You know when you’re watching a scary movie and the music changes so you know there’s going to be a jump scare any moment and you don’t know when? It’s like that except the jump scare never comes.” — Nikki G.

How would you describe your anxiety to someone who doesn’t understand?

Former Mighty editor // Current MSW student // In love with helping people tell their stories

• Features for Creative Writers
• Features for Work
• Features for Higher Education
• Features for Teachers
• Features for Non-Native Speakers
• Learn Blog Grammar Guide Community Events FAQ
• Grammar Guide

Emotion: Anxiety

The ProWritingAid Team

When you want to write the emotion anxiety, it's important to "show" the emotion your character is experiencing through their physical reactions and dialogue, rather than "tell" it. In this article we provide you with inspiration so you can avoid showing emotions and immerse your readers in your story.

Anxiety is a feeling of unease, nervousness, or worry about a future event or uncertain outcome. It often involves physical symptoms such as sweating, trembling, and an increased heart rate. Anxiety can range from mild to severe and can be a normal response to stressful situations, but it can also become a chronic condition that significantly impacts a person's daily life. It is important for writers to understand anxiety and how it affects their characters in order to write realistic and engaging portrayals.

Different Types of Anxiety

Situations associated with anxiety, physical reactions to anxiety, thoughts associated with anxiety, atmosphere of anxiety, verbs associated with anxiety, emotions before anxiety, emotions after anxiety, telling anxiety examples to avoid, practical examples of showing anxiety, exercises for showing anxiety.

Here are some different types of anxiety:

• Generalized Anxiety: a persistent feeling of worry and fear that is not related to any specific threat or situation.
• Social Anxiety: a fear of social situations and interactions that can lead to avoidance of social events and difficulty in forming relationships.
• Panic Disorder: sudden and intense attacks of fear and anxiety that can be accompanied by physical symptoms such as heart palpitations, sweating, and trembling.
• Obsessive-Compulsive Disorder (OCD): a condition characterized by intrusive, unwanted thoughts (obsessions) and repetitive behaviors (compulsions) that can be driven by anxiety.

Here are some situations where a character might experience the emotion of anxiety:

• Facing an uncertain or dangerous situation
• Feeling overwhelmed by a task or responsibility
• Dealing with a traumatic past experience or memory
• Anticipating a negative outcome or consequence
• Being in an unfamiliar or uncomfortable environment
• Feeling pressured to perform or meet expectations
• Coping with a chronic illness or condition
• Struggling with social anxiety or fear of judgment
• Experiencing a significant life change or transition

Here are some physical reactions a character experiencing anxiety might have:

• Increased heart rate and breathing
• Sweating or trembling
• Restlessness or fidgeting
• Avoidance or withdrawal from certain situations
• Difficulty concentrating or making decisions
• Overthinking or excessive worrying
• Irritability or agitation
• Muscle tension or headaches

Here are some thoughts a character experiencing anxiety might have:

• What if I mess up?
• I can't do this.
• I feel like I'm drowning.
• Why is everyone else so calm?
• I'm going to fail.
• What if I disappoint everyone?
• My heart is racing.
• I can't catch my breath.
• I'm so nervous.

Here are some ways that you might reflect the emotion of anxiety in the atmosphere of your scene:

• Use a description of the weather to create a sense of foreboding or unease, such as dark clouds, thunder, or lightning.
• Describe the setting in a way that makes it feel claustrophobic or cramped, like a small room with low ceilings or a crowded street.
• Use sensory details to create a feeling of discomfort or unease, like the smell of something rotten or the sound of a ticking clock.
• Use short, choppy sentences to create a sense of urgency or panic in the narrative.
• Incorporate elements of uncertainty or unpredictability into the setting, like an unfamiliar location or an untrustworthy character.
• Describe the body language of characters in a way that conveys anxiety, like shaking hands or fidgeting.
• Use details that create a sense of isolation or confinement, such as being trapped in a small space or feeling cut off from the outside world.

Here are some verbs commonly associated with the emotion of anxiety:

• Hyperventilate

Here are some emotions that may come before a character experiences anxiety:

• Apprehension
• Nervousness

Here are some emotions that may come after a character experiences anxiety:

• Frustration

Here are some examples of telling the emotion anxiety in a sentence. You should avoid things like this:

• John was feeling anxious about the meeting tomorrow.
• Sarah's anxiety was getting worse as the deadline approached.
• The thought of public speaking made Tom anxious.
• Mary's anxiety was so overwhelming that she couldn't concentrate on anything else.
• Jack felt a knot in his stomach as he thought about the interview.

It's worth noting that while these sentences do tell the reader that the character is feeling anxious, they don't really show us what that anxiety looks like or feels like. To create more engaging and immersive writing, it's usually better to show emotions through actions, thoughts, and dialogue rather than simply telling the reader what the character is feeling.

Here are some examples of showing anxiety in a sentence:

• She twisted her fingers together, tapping them against her knee, as she waited for the phone to ring.
• His heart raced as he scanned the crowded room, searching for a familiar face.
• The sound of footsteps approaching from behind made her jump and turn around quickly.
• She couldn't concentrate on anything else, her mind consumed with worry about what might happen next.

Here are some writing exercises to practice showing anxiety:

• Start by brainstorming situations that would naturally cause anxiety, such as a job interview, a first date, or a deadline.
• Imagine a character experiencing anxiety in one of these situations and write a scene from their perspective.
• Use sensory details to convey the physical symptoms of anxiety, such as sweating, shaking, or shortness of breath.
• Consider the character's thoughts and inner dialogue, including their worries and self-doubt.
• Experiment with different writing styles, such as stream-of-consciousness or fragmented sentences, to convey the character's racing thoughts.
• Write a scene where the character tries to calm themselves down, such as through deep breathing or positive self-talk.
• Explore how the character's anxiety affects their relationships with others, such as pushing them away or making them clingy.
• Think about how the character's anxiety may be rooted in past experiences or trauma and how this might impact their current situation.
• Try writing from the perspective of a secondary character observing the anxious character, and how they interpret their behavior.

Want more help with showing emotion instead of telling? You find more help in our full emotions thesaurus .

Be confident about grammar

Check every email, essay, or story for grammar mistakes. Fix them before you press send.

The most successful people in the world have coaches. Whatever your level of writing, ProWritingAid will help you achieve new heights. Exceptional writing depends on much more than just correct grammar. You need an editing tool that also highlights style issues and compares your writing to the best writers in your genre. ProWritingAid helps you find the best way to express your ideas.

Get started with ProWritingAid

Drop us a line or let's stay in touch via :

About Social Anxiety

Stop Worrying. Start Living.

18 Amazing Art Therapy Activities for Anxiety (You’ll Actually Want to Do)

April 29, 2018 by Arlin Cuncic, M.A.

Art Therapy Activities for Adults

Are you looking for art therapy activities for anxiety? It can be a real struggle to live with anxiety. It can feel like your mind is always racing, your breath is shallow and fast, and your body is tense all the time. Thankfully, studies show that art therapy can be an effective way to manage anxiety and its symptoms.

Art therapy activities such as drawing, painting, collage making, and sculpting can help calm the mind. In addition, these activities allow you to focus on the present moment and provide a safe outlet for self-expression.

In this blog post, I’ll explore some casual art therapy activities for anxiety that you can try at home or with a therapist.

If you are looking for more structured art therapy, try to find a licensed art therapist who can guide you through the process in a more personalized and therapeutic way to confront your anxiety and work through it.

Given these points, let’s look at some art therapy activities for anxiety!

1. Use an Art Therapy Book

Firstly, while any type of art can be relaxing, art therapists are skilled at using art as a form of therapy .

In fact, research shows that this type of art therapy might work for two reasons: it creates relaxation and also allows you to access unconscious memories.

What’s more, when you are able to tap into these memories, it allows you to investigate your thoughts and improve your emotion regulation.

In any case, if you’re interested in trying out this type of art therapy, art therapist Leah Guzman designed this book to cover essential exercises.

2. Take An Art Therapy Class

Secondly, if you’d like to take an art therapy class, try signing up for a free trial with Skillshare .

Below are some examples of the classes you can find:

• Botanical Drawing for Beginners: How to Draw Simple Tropical Leaves
• Doodling for Relaxation: An Introduction for Beginners
• Mindful Mandalas: Botanical Doodling for Self Care
• Artworks! Art Therapy: Enhance Creativity & Personal Development
• Relax and Unwind with Watercolor: A 15 Day Art Challenge
• Grumpy Art: Drawing to Process Emotions

In addition, when you sign up you’ll have the option of a 30-day free trial which gives you lots of time to try out classes and see if they are right for you!

Additioally, after the 30 days you can sign up for a monthly or annual subscription for a low cost.

3. Sign Up for an Art Subscription

If you are interested in an art subscription, there are tons of options to have art or craft projects delivered to you on a regular basis.

The advantage of a subscription is that you don’t have to remember to engage in art therapy; it’s delivered right to your doorstep!

For example, check out the subscription above or browse art-related subscriptions available through Cratejoy .

4. Do Some Mindful Coloring

Coloring can be a simple and effective way to focus the mind on the present moment. You can quiet the thoughts that are causing you anxiety.

For example, pick a coloring book that resonates with you. Sit in a quiet space and allow yourself to be immersed in the colors.

Furthermore, take long, deep breaths as you color, and notice how your body starts to relax.

Also, try coloring with others in a coloring group – this will help you connect with others and reduce anxiety.

5. Practice Your Drawing/Sketching

Sketching is another great way to express emotions and ground yourself in the present moment. Above all, you don’t need any fancy supplies – just a pen or pencil and paper will do.

Start by sketching something that makes you feel calm, such as a peaceful landscape or a favorite animal. As you draw, focus on the details of your subject and let go of any racing thoughts.

This instructional video teaches how to use drawing to reprogram your nervous system.

6. Create a Beautiful Collage

Generally, collage is a fun and creative way to express yourself. For example, cut out images and words from magazines or newspapers that resonate with you and glue them together on a piece of paper. Notice what themes emerge as you create.

Additionally, this can be a great way to connect with your subconscious mind and gain insight into your inner world.

Furthermore, this video has tips on how to get started with creating collages.

7. Make Scintillating Sculpture s

Sculpture can be a tactile and grounding art therapy activity for anxiety. To get started, you can use any materials you like, such as clay, wire, or found objects.

Allow yourself to play and experiment with the materials. Notice how your body feels as you mold and shape the clay. This can be a great way to release tension and connect with the present moment.

For example, this video has an example of an easy beginner air dry clay sculpture project.

8. Try Out Art Journaling

Art journaling combines art and writing to help you express yourself. You can use any materials you like, such as paint, markers, or collage.

Start by writing down what is causing you anxiety and then let your creativity take over. Use color, images, and words to express how you feel.

This activity can be a powerful tool for processing emotions and gaining insight into your thoughts.

In addition, this empowerment over anxiety art journal on Etsy has prompts to help you express your thoughts and feelings through art.

9. Banish Worries With a Worry Journal

A worry journal is simply a book where you write about your worries and express them creatively. This can be a symbolic way to let go of your anxieties and create space for more positive thoughts. In fact, you can create a worry journal however you like and add positive affirmations or quotes to read when you’re feeling anxious.

10. Craft a Worry Doll

Worry dolls are small, hand-crafted dolls that originated in Guatemala. They are traditionally made with scraps of colorful fabric and thread.

The idea is that you confide your worries to the doll before going to bed, place it under your pillow, and let the doll carry your worries away while you sleep. To be sure, making worry dolls can be a fun art therapy activity that also serves as a reminder to let go of worries before bedtime.

Furthermore, this post has lots of great tips on how to get started making a worry doll.

11. Create a Vision Board

Creata a vision board as a powerful way to focus on your hopes and dreams.

Cut out images and words from magazines or print them off the internet that represent your goals, desires, and aspirations.

Arrange them on a piece of paper or poster board and display it somewhere you can see it every day. This can be a visual reminder to stay focused on what you want instead of getting caught up in anxious thoughts.

Furthermore, This digital vision board template on Etsy lets you get started immediately!

12. Make Mandalas

Mandala creating is a traditional art therapy activity that originated in the Buddhist and Hindu cultures. Mandala means “circle” in Sanskrit, and these circular designs are often symmetrical and intricate.

Creating a mandala can be a meditative experience that helps you to focus your mind and reduce anxiety. Basically, you can either use templates or make your own mandala by starting with a circle and adding patterns and designs.

As an example, this post has a simple tutorial to get started .

13. Do Some Crafting

Crafting is a hands-on activity that can help reduce anxiety and provide a sense of accomplishment. You can knit, crochet, or sew, or make jewelry, cards, or decorations.

In summary, crafting can have a meditative quality, and the repetitive motions can help calm your mind. Furthermore, there are many online tutorials and videos that you can follow to get started.

14. Engage in Mindful Doodling

Mindful doodling is a way to focus your attention and calm your mind. For example, draw simple shapes, lines, and patterns while paying attention to your breathing and the sensations you experience.

Furthermore, doodling can help you stay present in the moment, reduce stress, and promote relaxation.

Since it’s so easy to get started, you can doodle right away! Just grab a small piece of paper or use a larger canvas.

15. Draw Your Emotions

Drawing emotions is an effective way to deal with anxiety and emotional turmoil. This activity involves drawing images that represent your feelings and emotions.

In addition, it can help in identifying the root cause of anxiety, allowing you to gain better insight into your thoughts and emotions. As a result, you can take the necessary measures to deal with negative thoughts and feelings.

16. Paint a Stunning Landscape

Painting is another form of art therapy that can help reduce anxiety levels. The process of painting engages the mind and relaxes the body, helping you let go of stress and tension. It gives you a creative outlet to express yourself and helps you feel fulfilled.

You could start with simple watercolor painting techniques that will help you experiment with different shades and tones.

Furthermore, you can also get start with paint by number kits if you’re new to painting.

17. Get Started with Gratitude Journaling

Cultivating gratitude is a powerful way to use art therapy activities for anxiety. One way to do this is by journaling.

Every day, write down three things that you are grateful for. They could be as simple as the taste of your morning coffee or the warm sun on your skin.

To sum up, by focusing on the positive, you can shift your perspective and find more joy in everyday life.

18. Give Mosaic Making a Try

Mosaic making is a tactile art therapy activity that can be incredibly grounding and calming.

For example, grab some small tiles or stones, and start arranging them into a pattern or design.

As you work, focus on the sensation of the tiles in your hands and the sound they make as you place them down.

Breathe deeply and allow yourself to be fully present in the moment.

19. Try Your Hand at Creative Writing

Creative writing is a form of art therapy that involves writing short stories, poems, or even journaling. You can do this activity on your own or in a group setting.

Additionally, creative writing allows you to explore your thoughts and feelings in a non-judgmental way while also providing a sense of release and closure.

Without a doubt, writing can be a powerful tool for expressing yourself, and it is an excellent way to cope with anxiety and stress.

20. Get Lost in a Zentangle

Zentangle is a meditative drawing practice that involves creating structured patterns on small pieces of paper. The repetitive nature of this activity can relieve stress and create a sense of calmness and relaxation.

In reality, you can start this activity by taking a pen and tracing the outlines of small shapes or figures, and then filling them in with different patterns. Anyone can do Zentangle, no matter their age or artistic abilities.

Here’s an example of a zentangle drawing being created .

21. Make Some Affirmation Art

Lastly, affirmation art is great for individuals who enjoy writing and painting.

Take a big piece of paper or a canvas and write positive affirmations or mantras that resonate with you. You can also select symbols that mean something special to you and incorporate them into your artwork.

This activity is effective for reducing the negative thoughts and promoting positivity.

Check out this video on how to make beautiful affirmation art !

To summarize, art therapy activities can be a powerful tool for managing anxiety. For example, these activities help to quiet the mind, ground the body, and express emotions.

Remember, there is no right or wrong way to create art – just allow yourself to play, experiment, and express yourself without judgment or expectation.

In short, with practice, you can tap into your inner peace and find relief from anxiety.

In conclusion, what kind of art therapy activities for anxiety will you try? Let me know in the comments.

Related Articles About Art Therapy for Anxiety

• 25 Art Journal Prompts for Social Anxiety
• How to Create a Mental Health Bullet Journal
• Self Care Gifts for Mental Health

WANT TO REMEMBER THIS? SAVE ART THERAPY FOR ANXIETY: SELF-HELP IDEAS TO YOUR FAVORITE PINTEREST BOARD!

Art Therapy Activities for Anxiety

Reader interactions.

April 7, 2020 at 7:11 pm

As an Art therapist myself I love your ideas! And will definitely use it for my clients with anxiety as coping mechanisms for when I’m not there. Thank you!

atorrin says

April 9, 2020 at 6:41 pm

I’m glad you found them helpful!

Rowan Cant says

May 6, 2020 at 5:39 pm

I have published a book full of stuff like this, it’s called “Tactile prayers” and there are about 100 activities in it. It’s a resource that is open source and free to download, so steal what you want… facebook.com/tactileprayers

Donna Schisler says

October 20, 2023 at 10:18 pm

I am so glad to find your article about art therapy, but where are the activities that you say are available to me in your article?

Arlin Cuncic, M.A. says

April 9, 2024 at 3:34 pm

I’ve updated the article, hopefully it’s clearer now!

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Amazon Associates Disclosure

About Social Anxiety is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by linking to Amazon.com and affiliate sites. Click here to read the full disclosure policy.

Browse by Category

Browse by date, join 350,000+ followers.

• More blogs!

Tag Archives: social anxiety

• Can an online ‘safe space’ also be an accessible one?

English and Creative Writing Staff Tutor Natalie Lewis has been working with colleagues Lania Knight, Dónall Mac Cathmhaoill and Emma Claire Sweeney to explore staff and student attitudes towards the recording of online Creative Writing tutorials. They wanted to determine … Continue reading →

• Applied Linguistics
• Collaborations
• Creative Writing
• Department history
• English Literature
• Language matters
• Public engagement
• Reading pleasures
• Reflections
• Teaching and learning

Recent Posts

• Thinking and Writing Short and Long at MK Litfest
• The Long And Short Of It, Session 4: The Novel and the Inconsequential
• The Long and Short of It, Session 3: Significant Ideas in Slender Volumes
• Navigating Different Narrative Paths
• February 2024
• December 2023
• October 2023
• September 2023
• August 2023
• February 2023
• January 2023
• December 2022
• October 2022
• September 2022
• January 2022
• November 2021
• October 2021
• February 2021
• December 2020
• November 2020
• September 2020
• November 2019
• October 2019
• September 2019
• February 2019
• January 2019
• November 2018
• October 2018
• September 2018
• February 2018

Recent Comments

• Emma Claire Sweeney on The Ins and Outs of Archival Research
• Emma Claire Sweeney on ‘I shall shift my trumpet and take up my knitting’: Disability, Sex, and Self-Assertion in the Autobiography of Harriet Martineau
• Jennifer Shepherd on Sketching in Shadow and Sunlight: Writing Multivocal Historical Fiction by Sarah Law
• Clare Walker Gore on ‘I shall shift my trumpet and take up my knitting’: Disability, Sex, and Self-Assertion in the Autobiography of Harriet Martineau

Accessibility Statement

View The Open University’s accessibility statement

• Entries feed
• Comments feed
• WordPress.org

Log in or Sign up

You are using an out of date browser. It may not display this or other websites correctly. You should upgrade or use an alternative browser .

samsamosa New Member

How to write a character with social anxiety.

Discussion in ' Character Development ' started by samsamosa , Dec 17, 2020 .

googletag.cmd.push(function() { googletag.display('funpub_9f5e7521213e0f691eb60f9c9245fe7c'); }); Hi everyone, I am currently working on a fantasy-romance story, written from the point of view of the female protagonist. The love interest, a 24 year old male, has fairly severe social anxiety. I am struggling with how to write this in a nuanced way. On one hand, so much of anxiety is internalized, so his struggles may not be observable to my protagonist, but I don't want to just not mention it since it is an important part of my story. On the other hand, I don't want to do a superficial, shallow portrayal of anxiety by only adding details like him wanting to leave a party early, avoiding meeting new people, etc. Any tips for describing this nuanced, internal situation without making it stereotypical and basic? Thanks!  

Xoic Prognosticator of Arcana Ridiculosum Contributor Blogerator

googletag.cmd.push(function() { googletag.display('funpub_9f5e7521213e0f691eb60f9c9245fe7c'); }); They'll use excuses, often they won't just say "I have anxiety about this, I don't want to go." It's more like when you have to do something that triggers the anxieties you'll start to feel like crap—your back will start to ache, or you'll get a headache or feel sick. It's triggered by the anxieties, but it gives you a physical symptom and an excuse to stay home instead. Also, not everything you'd think will trigger the anxieties. Certain kinds of things will more than others, and some kinds of trips won't trigger it at all. When it's something like going shopping I have no problem, but something like a party, where there's lots of new people to meet and you're surrounded on all sides unless you put your back into a corner, that gets nightmarish. Welcome to the board by the way!  

IasminDragon Member

googletag.cmd.push(function() { googletag.display('funpub_9f5e7521213e0f691eb60f9c9245fe7c'); }); Well , social anxiety is more than just being shy, it's neurosis. Practise empathy. There are lots of resources online of first-hand accounts reporting how it feels to have social anxiety, how their day looks as a result. Here's one.  

Selbbin The Moderating Cat Staff Contributor Contest Winner 2023

googletag.cmd.push(function() { googletag.display('funpub_9f5e7521213e0f691eb60f9c9245fe7c'); }); Show it all through action. It's not invisible or just shyness. The struggles, when you know what to look for, are obvious and external. Excuses, delays, awkwardness, a refusal to do simple things like make phone calls or book something. Feeling alienated and stressed in different environments. Difficulty with physical intimacy, especially proactively - never takes the initiative. Apologetic. Strange side effects for many with Social anxiety includes reluctance to jump in water, showering, haircuts, especially at a place they have never been to before. Fearing being judged about everything. Avoiding tasks because of a fear of failing or not knowing what to do and looking stupid. Not knowing what to say. Not eating or drinking at parties. Do not want to be the centre of attention, ever, and hate their own birthday parties. Relationships with SA are very, very difficult to maintain. And they will rarely if ever admit that any of it has to do with anxiety. They will mostly refuse to see anyone due to the perceived embarrassment of having a problem.  

cosmic lights Contributor Contributor

googletag.cmd.push(function() { googletag.display('funpub_9f5e7521213e0f691eb60f9c9245fe7c'); }); I would start by learning about social anxiety and reading first hand accounts of people who suffer from it. Showing rather than tell. Use body language, dialogue. Do more in=depth research because I really do think in this case that is what you are lacking.  

DriedPen Member

googletag.cmd.push(function() { googletag.display('funpub_9f5e7521213e0f691eb60f9c9245fe7c'); }); As a teacher for disadvantaged youth, I SEE social anxiety all the time, and it is manifested in many, many ways, but if I may disagree with you a bit, I feel internal anxiety is shown way more then it is conveyed by words, IF a person knows what to look for. Here are a few ways to show instead of tell: Person paces a lot Is very fidgety In everyday conversations, stops talking mid sentence...a lot Person wrings hands Person texting on their phone Person always sits in back of room Person goes to the bathroom a lot (to get excused from room to be alone) Person angered by slightest infractions of others Person finds fault in others a lot And don't forget, if you are looking for realism, they might be on medication for anxiety, and that gives them a roller-coaster of emotions as they take/forget to take them. On that same level, they also are subject the the side-effects of these drugs.  

J.T. Woody Book Witch Contributor

googletag.cmd.push(function() { googletag.display('funpub_9f5e7521213e0f691eb60f9c9245fe7c'); }); personally experienced: hard to breathe when focus/attention is shifted to me sweating profusely mumbling shrinking to hide lack of eye contact/wandering eyes i tend to pick at my fingers (picking the nails, picking the skin.... at my worse, i had to wear bandaids on my fingers because i peeled the skin off of them so much, they started to bleed) always the person in the back of the room or in a corner gravitating toward the first person you recognize and following them everywhere headaches finding ways to avoid certain situations "its time to go around and introduce ourselves" ME: -conveniently has to go to the bathroom and leaves- virtual meetings: "lets talk about what we've been working on" ME: -convenient computer connection issues- Phone: -rings- ME: "i'll just text them later" crying before or after social events  

Malum Offline

googletag.cmd.push(function() { googletag.display('funpub_9f5e7521213e0f691eb60f9c9245fe7c'); }); I repress a lot of the psychological elements and most of my time used to be spent feeling like my chest was caving in. Weird sort of sensation/pain that made it impossible for me to stay still and forced me to always be hunched over and leaning forward before discovering mother's little helpers. Escalation of it lead me into believing I was gonna have a heart attack. Few ambulances foolishly called in my younger years. There are loads of ways it physically manifests itself for others.  

marshipan Contributor Contributor

googletag.cmd.push(function() { googletag.display('funpub_9f5e7521213e0f691eb60f9c9245fe7c'); }); Don't make the issues superficial and I think you'll be fine. It's not just skipping parties (which is a fairly unimportant thing to skip) but often skipping out on many opportunities (things they shouldn't skip or postpone like getting a job, medical attention, asking necessary questions, etc). Somewhere it says social anxiety disorder is the disorder of missed oppurtunities because they make decisions to reduce the stress and over life that keeps adding up. There are a lot of very capable, intelligent, and interesting individuals out there who have failed to thrive compared to peers for no other reason than things like social anxiety. It can be frustrating, lonely, confusing, and depressing.  

Stephanaccio New Member

googletag.cmd.push(function() { googletag.display('funpub_9f5e7521213e0f691eb60f9c9245fe7c'); }); As people said above me : research first. When you'll have a thick base to work around (where it comes from, how it is translated throughtout the subjects, how to treat people with social anxiety, how people act around them, what the said-people have to say about their condition, what kind of experience they had with it), you can try (as you may not have the perfect result, but at least, it is still something constructive) to put yourself in the place of a socially anxious individual, or imagining that you are talking to a person with social anxiety, and do this exercice in different situations.  

googletag.cmd.push(function() { googletag.display('funpub_9f5e7521213e0f691eb60f9c9245fe7c'); }); Stephanaccio said: ↑ you can try (...) to put yourself in the place of a socially anxious individual Click to expand...

HulkingElf Member

googletag.cmd.push(function() { googletag.display('funpub_9f5e7521213e0f691eb60f9c9245fe7c'); }); i dont have social anxiety but i do have anxiety for other things, i even see a therapist about it i was going to give you some ideas but both DriedPen and J.T. Woody gave you really spot on ways to hint at or describe some1 with social anxiety or anxiety in general. i would use there ideas, especially since its not from the love interests perspective, you wont be able to portray his internal monologue.  

googletag.cmd.push(function() { googletag.display('funpub_9f5e7521213e0f691eb60f9c9245fe7c'); }); Thank you all for your help! You are right that I absolutely should do more research, and you also helped point me in the right direction, towards physical ways that these symptoms are displayed outwards.  

Share This Page

• Log in with Facebook
• Log in with Twitter
• Log in with Google
• No, create an account now.
• Yes, my password is:
• Forgot your password?

• Search titles only

Separate names with a comma.

• Search this thread only
• Display results as threads

Useful Searches

• Recent Posts
• This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register. By continuing to use this site, you are consenting to our use of cookies. Accept Learn More... Dismiss Notice

WE'RE LIVE ! Try your first incense for just $4.99 . GET OFFER.

• Journal prompts

50 Journaling Prompts For Anxiety With Examples

• December 20, 2023
• By Niriksha

Table of Contents

Introduction.

These 50 Journaling Prompts for anxiety are paired with examples so that it becomes easy for you to kickstart your journey.

So let your pen guide you, in navigating the twists and turns of anxious thoughts, and transform them to a source of calm.

Benefits of Journaling Prompts For Anxiety

When anxious thoughts pile up, jotting them down will help you unload the mental pressure.

By consistently writing, you can spot patterns and identify what triggers your anxiety. 

It helps turn the chaos in your head into something tangible on paper. 

When you write down your worries, it becomes easier to figure out practical steps to tackle them.

Helps to combat anxiety by focusing on the positive. It’s a reminder that even in tough times, there are bright spots.

Your journal is your mirror. It’s a tool for self-discovery, understanding yourself better in the face of anxiety.

You can freely pour out your feelings without judgment. Your journal won’t criticize or dismiss your emotions. 

Also read: 10 Empowering Self-Love Activities For Adults | Spark Joy Within

How To Get Started With Journaling Prompts For Anxiety

Need help on how to get started? Just follow these steps, and by the end, you will develop a solid routine. 

***I have skipped a few days in between, on those days you can repeat the same activity mentioned in the above step.

(Day 1) Start Small: Quick Check-In 

Example: Write down one word describing how you feel today, like “calm” or “busy.”

(Day 3) Add Detail: Emotion Exploration 

Example: Expand on that word. If it’s “calm,” write a sentence about what contributed to that feeling.

(Day 7) Gratitude Snap 

Example: List three things you’re thankful for today, like a good cup of coffee, a friendly chat, or a sunny day.

(Week 2) Reflect and Connect 

Example: Reflect on the week. Write about a challenge you faced and how you overcame it, even if it’s a small win.

(Week 3) Goal Setting 

Example: Set a small goal for the month, like taking a short daily walk. Write about your progress and how it impacts your mood.

(Week 4) Mindfulness Moments 

Example: Introduce a brief mindfulness exercise, like focusing on your breath for one minute. Describe how it feels before and after.

(Month 2) Weekly Highlight Reel 

Example: Summarize each week with a highlight—something positive or a lesson learned. It could be finishing a book, trying a new recipe, or learning to manage stress better.

(Month 3) Explore Triggers 

Example: Identify a recurring trigger for anxiety. Write about it, exploring its roots and jotting down alternative ways to respond.

(Month 4) Deep Dive 

Example: Dedicate a page to a specific anxiety-provoking situation. Break it down—what happened, how you felt, and what you can learn for the future.

(Ongoing) Celebrate Progress 

Example: Regularly revisit your entries. Celebrate how your journaling journey has helped you understand and manage anxiety better.

Check out: 100 Journal Prompts For Self-Growth With Examples

50 Anxiety Journal Prompts With Examples

Discover a calming journey with our 50 Anxiety Journal Prompts, designed to ease stress and encourage self-reflection.

Prompts For Understanding Your Anxiety

1. Identify the Trigger

Journal Entry Example: “Today’s anxiety hit during the team meeting. The trigger: presenting quarterly results. It made me uneasy, and I think it connects to my fear of judgment. How can I approach this fear differently next time?”

2. Explore Physical Sensations

Journal Entry Example: “Received an unexpected call and felt a tightness in my chest. It’s like a squeezing sensation. Is this common in anxious moments? How can I manage this physical response?”

3. Trace Back to Childhood

Journal Entry Example: “Thinking about my first day at school and feeling anxious around new kids. Does this early experience still influence my social anxiety as an adult? Exploring this connection.”

4. Recognize Negative Thought Patterns

Journal Entry Example: “Caught myself thinking, ‘I’ll never get this right.’ Is this a common theme in my self-talk? What evidence proves this thought wrong, and how can I reframe it?”

5. Analyze Coping Mechanisms

Journal Entry Example: “Stressed about work, and my go-to is binge-watching. Does this truly relax me, or is it just a distraction? I need to Explore healthier coping strategies to replace this habit.”

6. Reflect on Recent Changes

Journal Entry Example: “Since the promotion, anxiety levels spiked. What about the new responsibilities is causing stress? How can I break down and manage these tasks more effectively?”

7. Identify Support Systems

Journal Entry Example: “Shared my worries with Sarah, and it lightened the load. Who else is a pillar of support in my life, and how can I open up to them during anxious moments?”

8. Define ‘Worst-Case Scenario’

Journal Entry Example: “Imagining the worst outcome for the upcoming presentation. How likely is it to happen, and what steps can I take to prepare and reduce the anxiety?”

9. Track Sleep Patterns

Journal Entry Example: “Noticed that nights with less sleep correlate with heightened anxiety. What adjustments can I make to my bedtime routine for better sleep and a calmer mind?”

10. Acknowledge Small Wins

Journal Entry Example: “Completed a task without second-guessing myself. Celebrating this win! What other achievements, no matter how small, can I recognize today?”

Prompts For Challenging Anxious Thoughts

1. Identify Catastrophizing

Journal Entry Example: “Imagined the worst when my boss asked for a quick chat. What’s the actual evidence for this catastrophic scenario, and what’s a more balanced perspective?”

2. Questioning Negative Assumptions

Journal Entry Example: “Assumed nobody liked my idea in the meeting. How can I find out the truth instead of sticking to this negative assumption? What alternative explanations exist?”

3. Reality Check

Journal Entry Example: “Felt like everyone was staring during the presentation. Is this a fact or a perception? How can I confirm or challenge this feeling?”

4. Explore ‘What If’ Scenarios

Journal Entry Example: “Worried about the job interview. What if I don’t get the job? How likely is this, and what can I do to handle it if it happens?”

5. Challenge Perfectionism

Journal Entry Example: “Believed every detail had to be flawless. Is perfectionism helping or hindering my progress? How can I redefine success in more realistic terms?”

6. Examine Self-Critical Thoughts

Journal Entry Example: “Caught myself thinking, ‘I always mess up.’ Is this true every time, or are there instances where I succeeded? How can I break this negative cycle?”

7. Check for Mind Reading

Journal Entry Example: “Assumed my friend was mad at me without any proof. How can I communicate and clarify rather than relying on mind-reading?”

8. Challenge ‘Should’ Statements

Journal Entry Example: “Thought I should handle everything perfectly. Who says I ‘should,’ and what happens if I don’t? How can I adjust these unrealistic expectations?”

9. Evaluate Fear of Uncertainty

Journal Entry Example: “Anxious about not knowing what’s next. Can I embrace uncertainty as a normal part of life? How has uncertainty led to positive outcomes in the past?”

10. Identify Filtering

Journal Entry Example: “Focused only on the one negative comment. What positive aspects did I overlook? How can I broaden my perspective to see the whole picture?”

Prompts For Building Coping Mechanisms

1. Explore Relaxation Techniques

Journal Entry Example: “Tried the 4-7-8 breathing technique today. Focused on inhaling for 4, holding for 7, and exhaling for 8. Instantly felt a sense of calm. Can I make this a daily ritual?”

2. Identify Healthy Outlets

Journal Entry Example: “Instead of binge-watching, opted for a quick workout today. Surprised at how it lifted my mood. What other alternatives can I explore to unwind after a long day?”

3. Define a ‘Calm Kit’

Journal Entry Example: “Added a scented candle and a favorite book to my ‘Calm Kit.’ Noticed how these simple items create an instant relaxation zone. What else can enhance this soothing kit?”

4. Establish Boundaries

Journal Entry Example: “Said no to an extra project today. Felt empowering. How can I set clearer boundaries at work and in personal commitments to prevent overwhelm?”

5. Reflect on Mindfulness Practices

Journal Entry Example: “Practiced a 5-minute mindfulness meditation during lunch. Mind felt clearer, stress reduced. How can I integrate more of these micro-moments throughout the day?”

6. Evaluate Social Support

Journal Entry Example: “Shared my worries with a Sarah. Their understanding made a huge difference. How can I nurture and maintain these supportive relationships in the long run?”

7. Create a Routine

Journal Entry Example: “Established a morning routine: stretching, breakfast, and a quick gratitude note. Noticed a positive shift in my day’s energy. What tweaks can enhance this routine?”

8. Experiment with Positive Affirmations

Journal Entry Example: “Repeated ‘I am capable’ before a challenging task. Surprisingly, it boosted my confidence. How can I incorporate more personalized affirmations into my daily mindset?”

9. Practice Time Management

Journal Entry Example: “Broke down a big project into smaller tasks today. The sense of accomplishment was motivating. What other time-management strategies align with my workflow?”

10. Monitor Self-Care Habits

Journal Entry Example: “Linked poor sleep to increased anxiety. Tried a bedtime routine with a warm water bath and dim lights. How can I consistently prioritize better sleep habits?”

Prompts For Developing Self-Compassion

1. Acknowledge Your Emotions

Journal Entry Example: “Felt overwhelmed at work today. Instead of criticizing myself for not handling it better, acknowledged that it’s okay to feel stressed. How can I approach my workload with kindness and understanding?”

2. Practice Self-Kindness

Journal Entry Example: “Made a mistake in a presentation. Instead of dwelling on it, I reminded myself that everyone has off days. How can I offer myself the same encouragement the next time I face a challenge?”

3. Identify Inner Critic Patterns

Journal Entry Example: “Caught my inner critic saying, ‘You always mess up in front of others.’ Remembered instances where I aced presentations. How can I challenge this negative pattern and highlight my successes?”

4. Forgive Yourself

Journal Entry Example: “Still thinking about the argument yesterday. Instead of carrying guilt, how can I forgive myself and focus on finding a resolution?”

5. Celebrate Small Wins

Journal Entry Example: “Managed to handle a difficult conversation without self-doubt. Recognizing this achievement today! What other positive moments, no matter how small, can I acknowledge?”

6. Challenge Unrealistic Expectations

Journal Entry Example: “Set high expectations for productivity today. Realized it’s okay not to accomplish everything. How can I adjust my expectations to be more realistic and achievable tomorrow?”

7. Reflect on Growth

Journal Entry Example: “Recalled a tough period a year ago. Noticed how much I’ve grown since then. How can I appreciate and celebrate the progress I’ve made in specific areas of my life?”

8. Extend Empathy to Yourself

Journal Entry Example: “Feeling stressed about a friend’s situation. How can I extend the same empathy to myself during my tough times, recognizing my own struggles and offering understanding?”

9. Embrace Imperfections

Journal Entry Example: “Noticed a physical flaw that bothered me today. How can I embrace this imperfection as a unique part of who I am, rather than viewing it as a shortcoming?”

10. Cultivate Positive Self-Talk

Journal Entry Example: “Realized I speak to myself more harshly than I would to a friend. How can I rephrase my inner dialogue to be more supportive and uplifting, especially during challenging moments?”

Prompts For Building Gratitude and Positivity

1. Morning Gratitude Ritual

Journal Entry Example: “Grateful for the sunrise painting the sky with hues of pink, the comforting embrace of my favorite worn-in sweater, and the first sip of a perfectly brewed cup of cinnamon-infused coffee.”

2. Daily Wins Recap

Journal Entry Example: “Today’s wins: Nailed the presentation at work, received a heartfelt ‘thank you’ from a colleague, and conquered the treadmill for an extra mile during my evening workout.”

3. Surroundings Appreciation

Journal Entry Example: “Taking in the beauty of my surroundings—the intricate details of a blooming orchid on my desk, the soft glow of fairy lights casting a warm ambiance, and the familiar hum of my grandmother’s antique clock.”

4. Gratitude for Relationships

Journal Entry Example: “Expressing gratitude for Sarah’s support during my hectic week. Sending her a handwritten letter detailing how her encouragement turned a challenging moment into a manageable one.”

5. Positive Affirmations

Journal Entry Example: “Crafted a positive affirmation: ‘I am a creative problem solver.’ Wrote it on a sticky note and placed it on my desk. Whenever faced with a challenge, I’ll repeat it to reinforce my confidence.”

6. Nature Connection

Journal Entry Example: “Spent time by the river, appreciating the soothing rhythm of flowing water, the vibrant shades of fallen leaves, and the invigorating scent of damp earth after a gentle rain. Planning a weekly nature walk to reconnect.”

7. Acts of Kindness

Journal Entry Example: “Surprised a colleague with a gratitude jar filled with handwritten notes from the team. Witnessed their genuine smile and plan to continue this monthly tradition to spread positivity.”

8. Gratitude for Challenges

Journal Entry Example: “Navigated a complex project at work. Acknowledging the challenges, I identified areas for improvement. Grateful for the learning opportunity and planning a team debrief to share insights.”

9. Memory Lane

Journal Entry Example: “Reflecting on a cherished memory of a family beach vacation. Recalling the laughter around a bonfire, collecting seashells with loved ones, and the taste of homemade s’mores. Intending to recreate a beach-themed evening at home.”

10. Future Gratitude

Journal Entry Example: “Visualizing my future self thriving in a fulfilling career. Envisioning completing a passion project, receiving positive feedback, and celebrating with a personalized spa day. Taking the first step by outlining the project today.”

Check out: Daily Journal Prompts for Mental Health

As we wrap up this journey of overcoming your anxiety through our thoughtfully crafted journaling prompts, remember that your pen holds the power to transform anxious thoughts into moments of clarity and growth. 

Each prompt will unveil a different layer of your personality, use them as stepping stones toward a more calm and peaceful you. 

Leave a Comment Cancel Reply

Your email address will not be published. Required fields are marked *

Save my name, email, and website in this browser for the next time I comment.

• Incense Sticks

What is Nag Champa? History, Fragrance & Much More

Top 10 Sleep Music To Help You Sleep like a Baby

Lavender Incense Spiritual Uses (Fragrant Guide to Inner Harmony)

How to Sleep in 5 Minutes ( 8 Proven Techniques )

Blue Sage Spiritual & Medicinal Benefits (With Best Picks)

• Candle Warmer , Incense Sticks

Bath and Body Works Candle Warmer | Unbiased Review

BRAHMAS LIFE SCIENCES .

Receive the latest articles, tips, and offers.

• Contact Details

HQ : Brahmas Life Science, Inc. 8 The Green Suite #4714 Dover, DE 19901

Phone : +1 302 520 3772, timings : mon – sat: 08:00 – 21:00, email : [email protected].

• Terms and Conditions
• Privacy Policy
• Bulk Orders
• Bulk orders

2024 ⓒ Brahmas Inc, USA

It looks like you haven't added any items to your cart yet.

Buy 1 Incense at just