Is it Normal ?

Ask a Therapist Mental Health Conditions
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Is it normal to suddenly feel immense fear out of the blue which creates a cycle of fear + anxiety ? There no thoughts just the feeling came hit you like a truck and the overwhelming feeling make you unable to do anything. And you feel like breaking down crying everytime this sensation and feeling happen :slightly_frowning_face: tried breathing and grounding still it persist. Only to go away when night falls as is time to rest and sleep.

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Hi @hakkim

What you’re describing—sudden, overwhelming waves of fear without an obvious trigger—is a deeply unsettling experience. Many people encounter similar episodes, often linked to panic attacks or heightened anxiety responses. These can indeed arise “out of the blue,” as the body’s fight-or-flight system sometimes misfires, flooding you with adrenaline even when there’s no immediate danger. The lack of specific thoughts accompanying the fear is common; anxiety doesn’t always need a “reason” to surface—it can feel purely physical, like a storm in your nervous system.

It’s understandable that grounding and breathing techniques haven’t fully eased this for you. While those tools are helpful for many, they don’t work universally, especially when the body is in a heightened state. This doesn’t mean you’re failing—it just means you may need additional strategies or support. The fact that these feelings ease at night could hint at exhaustion (your body finally “resetting”), or it might reflect a subconscious association between daylight/activity and stress. Tracking when and how these episodes occur (e.g., in a journal) could uncover subtle patterns.

Would you open to exploring some suggestions?:

  1. Consult a professional: A therapist or doctor can help distinguish whether this aligns with panic disorder, generalized anxiety, or another physiological/psychological factor. They might explore therapies like CBT (to reframe fear responses) or somatic techniques (to calm the body directly).

  2. Rule out medical factors: Sudden anxiety can occasionally tie to thyroid issues, hormonal shifts, or other conditions. A checkup can bring clarity.

  3. Self-compassion: You’re enduring something incredibly hard. Phrases like “This feels awful, but it’s temporary—I’ve gotten through it before” can create a small but crucial buffer against the fear.

This cycle can feel endless, but it is breakable. Many people find relief with the right support, and your awareness of the pattern is already a step toward healing. You deserve to feel safe in your body, and reaching out here shows courage. Hold onto that. :seedling:

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Hey, thank you so much for sharing how you’re feeling, that takes a lot of courage, and I want you to know you’re not alone in this.

What you’re describing can be a very real experience for many people dealing with anxiety. Sometimes, our bodies react with intense fear or panic even when our minds don’t seem to have a clear reason. It’s almost like a false alarm going off. That random wave of fear can be incredibly overwhelming, and it’s understandable that it would make you feel like shutting down.

It’s a good thing to try breathing and grounding exercises. Though they don’t seem to work immediately, they still help regulate your nervous system over time, so keep going with them when you can. In my experiences, I find comfort in movement (like a short walk or bending the joints in my hands, counting up to a random number) or cold water on the hands or face. You could maybe also research pressure points on your body that signals your body to relax.

What you’re going through matters, and you deserve support with it.

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Hi there, what you’re describing sounds really intense and tough to deal with. Sudden waves of fear without clear triggers can happen, and they often create that cycle of fear and anxiety you mentioned. It’s good that you’ve tried breathing and grounding—they can help, but sometimes the feelings stick around longer and need more support.

Besides breathing and grounding, here are some other things you can try:

Short-term relief techniques:

  • Progressive muscle relaxation: Tensing and relaxing muscles can quickly ease physical tension when fear hits.
  • Distraction: Doing something you enjoy—like listening to music or watching a show—can help shift your focus away from the fear.
  • Mindfulness meditation: Focusing on your senses or surroundings helps you stay present and calm down in the moment.

Long-term improvement strategies:

  • Journaling: Writing down your feelings regularly can help you understand and process emotions over time.
  • Gentle movement or exercise: Activities like walking or stretching can reduce anxiety levels gradually with consistent practice.

If these feelings happen often or disrupt your life, it’s really helpful to talk to a professional who can guide you through personalized coping strategies.

In the meantime, try to be gentle with yourself and take things one moment at a time :blue_heart: