The Feeling of Impending Doom: What It Means and How To Cope

Have you ever felt a sudden wave of dread? Maybe you’re at your desk, juggling deadlines or Slack messages, when you suddenly feel a tightness in your chest. It’s subtle at first, but then the thought hits: What if I lose my job? Or maybe you’re rocking your newborn at 3 A.M., when a wave of fear crashes over you out of nowhere: What if something terrible happens to them?

This overwhelming fear has a name: the feeling of impending doom. It can feel like panic, dread, or a sudden feeling of intense stress, but it doesn’t necessarily mean you are in danger. Knowing what this feeling is, where it comes from, and how to cope is key to taking care of your mental health.

What is the feeling of impending doom?

The feeling of impending doom is the sense that something terrible is about to happen. It’s often connected to anxiety, triggering our body’s fight-or-flight response. 

While many people may think this feeling means something is wrong, licensed professional clinical counselor (LPCC) Cheryl Groskopf offers a reassuring perspective. “It’s your body working overtime to keep you safe. It may be a leftover fear response from something unresolved. Intensity doesn’t always mean accuracy. It just means your nervous system is trying to be helpful — just at the wrong time.”

Licensed clinical psychologist Ryan Howes expands on this. “Some people find it helpful to actually thank their body for trying to keep them safe, followed by a gentle reassurance that there is no actual threat facing them at this moment.”

Understanding this can make it feel less scary, and being kind to yourself when it happens can help you feel better.

Emotional and physical symptoms of anxiety

Anxiety can show up in many different ways. Here are some common symptoms you might experience. 

Emotional symptoms:

• Sudden, overwhelming fear or dread

• Feeling out of control

• Persistent worry that something bad is going to happen

Physical symptoms:

• Rapid heartbeat or chest pain

• Shortness of breath

• Sweating or chills

• Dizziness or lightheadedness

• Nausea or stomach discomfort

Other common signs:

• Racing thoughts

• Difficulty concentrating

• Trouble sleeping

• A general sense of doom

• Panic attacks

If you notice that any of these symptoms are affecting your daily life, relationships, work, and overall mental health, you’re not alone. Getting support from a mental health professional or therapist can help. 

Common anxiety triggers 

Anxiety triggers are events or situations that start or set off those symptoms. These are different for everyone.

Common anxiety triggers include:

• Major life transitions (e.g., job loss, divorce, relocation)

• Lack of sleep or poor nutrition 

• Caffeine or substance use

• Social situations (e.g. public speaking, crowds)

• Past trauma (e.g. abuse, accidents)

• Financial stress or relationship issues

• Other health concerns

When anxiety has no clear trigger: People with generalized anxiety disorder (GAD) often experience anxiety and overwhelming dread that seems to come from nowhere. You might have that feeling of impending doom even when nothing specific is wrong or threatening. If you can’t pinpoint what’s causing these feelings, that’s completely normal.

According to Hannah Holmes, PhD, licensed psychologist, sometimes anxiety happens because your brain and body are stuck in high-alert mode, or a constant state of alert even when there’s no real danger present. In these situations, it can be more helpful to focus on managing the overwhelming feelings rather than searching for a specific cause. 

Is it anxiety or something else?

The feeling of impending doom is something many people experience, especially during times of anxiety or other mental health challenges. If you’re feeling this way, you are not alone. Only a mental health professional can diagnose these conditions, but it’s important to know that the disorders below are treatable. Reaching out for support can make a big difference. 

Panic disorder

• Panic disorder is a mental health condition where people have sudden panic attacks, also known as anxiety attacks, or intense feelings of fear that come on quickly without warning. 

• Physical symptoms may include a fast heartbeat, sudden chest tightness, breathing difficulties, dizziness, sweating, or an intense fear of losing control or dying.

• Symptoms can vary in how long they last (from several minutes or longer), and often improve with calming techniques. These can include breathing exercises, grounding tools, or support from a therapist or doctor.

Depression

• Depression is a mood disorder that involves persistent sadness, hopelessness, emotional numbness, and sometimes suicidal thoughts. It doesn’t usually lead to sudden panic like anxiety, but it can still bring the sense of dread, especially if someone also has anxiety.

• Physical symptoms can include fatigue, changes in appetite, body aches, and the feeling of impending doom, which is more emotional than physical.

• Ongoing treatment, such as therapy, medication, or lifestyle changes can help.

Post-traumatic stress disorder (PTSD)

• PTSD is a mental health condition caused by experiencing or witnessing a traumatic event. It can lead to intense fear and trying to avoid anything that brings back memories of the event.

• Symptoms can include flashbacks, feeling easily startled, rapid heartbeat, sudden sweating, or dissociation.

• Treatments such as cognitive processing therapy (CPT), prolonged exposure (PE), eye movement desensitization and reprocessing (EMDR), or other therapy options can help.

Obsessive-compulsive disorder (OCD)

• OCD is a disorder where unwanted thoughts (obsessions) can create a sense of doom, relieved only by performing compulsive behaviors or rituals.

• Symptoms can include increased heart rate and tension, but mainly mental distress.

• Treatment for OCD includes therapy, such as exposure and response prevention, and medication.

Medical conditions

• A feeling of impending doom can come about from serious physical health emergencies, such as a heart attack, an allergic reaction, hypoglycemia, or other scenarios.

• Physical symptoms may include sudden chest pain, difficulty breathing, fainting, confusion, and other severe signs.

• If symptoms do not improve with calming or relaxation, call 911 immediately for emergency medical assistance.

Coping techniques and grounding tools

“Since the actual threat of physical or emotional harm isn’t present, it can help for people to do a ‘grounding’ exercise, which pulls your awareness from what you imagine could happen to what is really happening,” suggests Dr. Howes.

There are numerous coping techniques and grounding tools that can help you when you feel an impending sense of doom. You don’t have to try them all at once, and there are many others out there that may be helpful. Start small and identify one you want to try if you find yourself experiencing the feeling of impending doom.

1. 5-4-3-2-1 technique

Use your senses to stay grounded in the present moment. This technique helps interrupt spiraling thoughts and grounds you in your environment. 

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

2. Deep belly breathing

Deep belly breathing (also called diaphragmatic breathing) helps your body relax by slowing your heart rate. It also gently stimulates your vagus nerve, which helps control your breathing, heart rate, and digestion. When it’s activated, it sends calming signals throughout your body.

• Inhale slowly for 4 seconds

• Hold your breath for 4 seconds

• Exhale gently for 6–8 seconds

3. Cold water technique

Splash cold water on your face or hold an ice cube in your hand or on your neck. This cold technique triggers the diving reflex. This reflex slows your heart rate and helps regulate intense emotional reactions quickly. 

4. Naming and acknowledging the feeling

Labeling the emotion can help reduce panic, regulate emotions, and lessen the intensity of the fear or emotion. Groskopf suggests saying to yourself, “This is a wave. I’ve felt it before. It passes.” Instead of fighting the fear, try to ride it like a wave.

5. Use a sensory or grounding item

Engaging in sensory activities can anchor you or soothe overwhelming sensations and reduce fear when anxiety symptoms arise.

• Smell (e.g., essential oils, scented sprays)

• Tactile (e.g., fidget items, squishy toys)

• Auditory (e.g., music, rain sounds)

• Taste (e.g., herbal teas, mints)

You might find it helpful to create a list of calming strategies, affirmations, or supportive people to call when your anxiety spikes. Everyone is different, so experiment to find what works best for you. The goal isn’t to eliminate all anxiety but to manage its intensity and respond with care.

When to seek help and other resources

While the grounding techniques and coping strategies may help in the moment, it’s crucial to think about other things in the long term. Here are helpful next steps:

• Learn more about how to navigate anxiety

• Take the general anxiety disorder quiz (GAD-7)

• Join a support group 

• Try digital self-care options

• Consider seeking psychiatric help and medication services

Whether you’re getting the feeling of impending doom, struggling with anxiety, or just feeling the impacts of chronic stress, you’re not alone. Project Healthy Minds is here to support you!