Anxiety does not always look like nervousness before an exam or a big meeting. Sometimes it shows up in places you least expect. You walk into a grocery store, and suddenly your heart pounds, your palms sweat, and you feel an overwhelming urge to leave. Or you sit behind the wheel of your car, and a wave of dread convinces you that something terrible will happen if you start driving. Anxiety hides in everyday routines, turning ordinary moments into overwhelming challenges.
In counselling, I often hear stories like this. One client, let us call her Emily, described how simple errands became mountains she could not climb. At the grocery store she would freeze in the aisle, overwhelmed by the noise, the crowds, and the pressure to make quick decisions. “I felt like everyone was watching me, judging me for taking too long,” she explained. Driving was no different. Even short trips made her breathless, as if danger was waiting at every turn.
These experiences are more common than most people realize. Anxiety is a master of disguise. It does not only live in racing thoughts or sleepless nights—it creeps into daily activities and convinces you that you are unsafe even in ordinary places. The body responds as though it is under threat, with a pounding heart, tight chest, shaky hands, and a desperate need to escape.
If you have ever felt panic rise while doing something routine, you might recognize the inner dialogue: Why is this happening to me here? What if I cannot control it? What if I embarrass myself? These fears can make you avoid situations altogether, which brings short-term relief but deepens the cycle of anxiety in the long run.
The path forward begins with small, compassionate steps. One effective technique is exposure with safety strategies. Instead of avoiding the grocery store, you might start by walking inside with a supportive friend, staying only a few minutes, and gradually increasing your time there. Emily began by driving short, familiar routes with calming music, slowly building her confidence until driving no longer felt impossible.
Another helpful tool is grounding through sensory focus. When panic rises, bring your attention to what you can see, hear, or feel in that moment. Naming the colors on the shelves, noticing the sound of footsteps, or focusing on the grip of the steering wheel can shift your mind away from the spiral of fear and back to the present.
What matters most is realizing that you are not alone. Anxiety can take many faces, but each one is manageable with the right support and strategies. You do not have to live in fear of daily life. Relief is possible, and with guidance, even the scariest moments can become manageable again.
You do not have to carry this alone. Support is available, and taking the first step can change everything. Visit www.drkaranvirsingh.com and book your free 20-minute session today.
My name is Dr. Karanvir Singh. I am a psychotherapist, organizational psychologist, and researcher with over twelve years of experience supporting people through pain, uncertainty, transformation, and renewal. My work is not simply about symptoms or diagnoses; it is about people and the complexity of what it means to live, connect, and try to make sense of ourselves in an often unkind world.