Anxiety About Passing Out? Let's Talk About It!
- Shannon Jackson
- Aug 25, 2024
- 13 min read
Updated: Mar 25
Anxiety About Passing Out? Let's Talk About It!
If you’ve ever felt the terrifying fear that you might pass out during a panic attack, you are definitely not alone. It’s a common fear among those with anxiety and panic disorders, and I know how real that fear can feel. But here’s the truth: you're not crazy for fearing this, and you’re certainly not alone.
The symptoms that often accompany a panic attack—like dizziness, lightheadedness, nausea, and feeling weak—are very similar to the symptoms that might make someone fear they’re about to faint. And when our body starts to react this way, it's easy to jump to the worst-case scenario, especially when anxiety makes our minds extremely creative in spinning negative possibilities.
But here's something to keep in mind: passing out from anxiety is extremely unlikely. When we’re anxious, our heart rate increases as our body prepares to either fight, flee, or freeze. On the other hand, fainting usually involves a sudden drop in heart rate. So, while anxiety can make you feel like you're going to pass out, it’s physiologically very unlikely to happen.
Now, let's dive into some strategies to help you work through this fear and start moving past it!
1. Be Gentle with Yourself
First and foremost, it’s important to be kind to yourself. Struggling with the fear of passing out is completely understandable, and it’s okay that you're feeling this way. Anxiety can be overwhelming, and it’s important not to beat yourself up for having this fear. You’re not crazy for feeling this way. It’s a natural response to how your anxiety manifests.
2. Recognize the Realities
Here’s a helpful perspective: Just because something is possible, doesn’t mean it’s probable. Yes, fainting can happen to anyone, but it’s incredibly rare to pass out from anxiety. When you try to avoid it, or when you give the fear too much power, you’re simply reinforcing it. The more you focus on the fear of passing out, the stronger it becomes.
3. Allow Yourself to Feel Without Acting on It
When those sensations hit—feeling hot, sweaty, shaky, lightheaded—allow yourself to simply experience them. Resist the urge to fix or change what you're feeling. Let the sensations be, without trying to stop them. The more you practice this, the less control these feelings will have over you.
4. Don’t Jump into Worst-Case Scenarios
Anxiety loves to feed you worst-case scenarios. You might find yourself thinking, What if I pass out and no one is there to help? or What if I faint in front of others and make a fool of myself? These thoughts are natural, but it’s essential to not engage with them. Instead of analyzing them or making plans, just notice the thought and let it pass. If you’re struggling with these what-ifs, I highly recommend my mini-course Freedom From What-If Thoughts, where I teach you exactly how to break free from these patterns.
5. Be Supportive with Your Self-Talk
What you tell yourself matters! Self-talk can either spiral you further into panic or help you find peace. Practice talking to yourself with support and compassion, instead of criticism. Instead of telling yourself, I can’t handle this, try, I’m doing the best I can, and I’m capable of getting through this.
6. Reframe Your Thoughts, Don’t Challenge Them
Rather than challenging your thoughts head-on, try reframing them. For example, instead of thinking, What if I pass out and embarrass myself?, try reframing it to, Even if I pass out and embarrass myself, it’s okay. I’ll get through it, and I’ll be fine. This simple shift in perspective can help you feel less overwhelmed by your thoughts.
7. Slow Down and Check In With Yourself
Sometimes, what feels like anxiety might actually be something physical that your body needs. Ask yourself, Have I eaten? Have I drunk enough water today? Am I hydrated? Sometimes our bodies are just telling us they need something. Take a moment to check in with yourself before assuming it’s just anxiety.
8. Don’t Avoid Triggering Situations
Avoiding places and situations where you feel anxious only reinforces the fear. If you want to start overcoming this fear, you have to face it. Yes, it’s hard, but the more you avoid, the bigger the fear grows. Pushing through these situations, even when they’re uncomfortable, will help you break the cycle of fear.
Bonus: Remember Your Progress
Lastly, take time to celebrate your progress. It’s easy to get stuck in the “I’m not getting better” mindset when things feel tough, but if you reflect on the small wins, you’ll see how far you’ve come. And if you ever feel like you need some support, join me over on Instagram where I do regular Wednesday Wins posts. Share your wins, no matter how small, and celebrate your courage and growth!
Take Action Today: My Free Masterclass
If you’re feeling stuck in your anxiety recovery and haven’t yet found the breakthrough you’re looking for, I have a free 60-minute masterclass that’s designed to help you shift your perspective and start overcoming anxiety, panic disorder, and agoraphobia. This class goes beyond the usual advice like breathing exercises or avoiding triggers—let’s get you the peace and freedom you deserve, without all the struggle.
As always, keep taking healthy action and remember, you are capable of overcoming this.
Check out my masterclasses here and start experiencing lots more peace, joy, & freedom!
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