Stuck in loop of past guilts and mistakes.Causing anxiety - #10844
Stuck in a severe and long loop of past guilts and mistakes.Can't handle this heaviness, anxiety and pelpatation. Need to talk to an expert. Kindly help .It's a loop of about 20 years that suddenly started 1.5 years back.
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Hello sir Please be aware See humans do commit mistakes and mazority of them are not done intentionally. So please donot feel heavy and live in feeling of guilt. Instead plesse follow below instructions so that you can come out of this problem. Consider the problems as transient and donot feel responsible for each and everything. Everything is already decided by God and it cannot be changed. If my mistake anything happened wrong take responsibility but donot feel guilty. It will increase your self confidence If palpitations are occurring definitely you are feeling of debt, so please come out of it and stay calm with your family and friends. Indulge in some work to keep your mind out of this thinking. I have suggested some good measures for emotional stability. Remember,this is not a problem so there is no need for any medications but to stay strong and confident. However,if no improvement occurs in 1 -2 months, then consult psychiatrist in person for better clarification Regards
Hello Ankit ji You are having persistent thoughts and anxiety for that
Immediate Relief for Palpitations & Anxiety These are grounding techniques that can calm your body in minutes:
4-7-8 breathing: Inhale for 4 sec → hold 7 sec → exhale 8 sec → repeat 4 cycles.
Hold a cold object (ice cube in cloth) in your hand to “snap” your brain out of the looping thought temporarily.
Name 5 things you see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste — brings focus to the present moment.
You should not try to handle this alone — given the intensity and duration, it’s best to speak with:
Psychiatrist — to assess if medication (like SSRIs or anti-anxiety agents) could help break the loop.
Therapist (CBT or trauma-informed) — to work on breaking the guilt cycle and reframing your relationship with past mistakes
Online therapy (Therapize India, MindPeers, YourDOST) if you want anonymity
Self-Work Between Sessions Write your thoughts in a guilt journal → then write what you would tell a loved one if they had done the same thing.
Avoid trying to “solve” the past in your head — that feeds the loop. Instead, practice scheduled worry time: give yourself 20 minutes/day to think about it, then stop.
Gentle physical activity (walking, yoga) — movement reduces adrenaline and cortisol.
Kindly join group that will help you
Your persistent guilt, anxiety, and palpitations suggest significant emotional distress that may be related to unresolved past trauma or a mental health condition such as anxiety disorder or depression. Professional help can provide coping strategies, therapy, and if needed, medication to ease these symptoms. Please consult a psychiatrist or clinical psychologist promptly for evaluation, counseling, and long-term support.
When dealing with overwhelming feelings of guilt and anxiety that cycle incessantly, it’s crucial to first acknowledge how these emotions are affecting your daily life. This ongoing loop of distress can heighten anxiety and may even lead to physical symptoms like palpitations. It is important to address this both from a psychological and physiological perspective. Engaging with a mental health professional would be a beneficial first step; they can guide you through understanding the underlying causes of your feelings and help in developing coping mechanisms. Cognitive Behavioral Therapy (CBT) is often effective for breaking negative thought patterns and can be specifically tailored to work through unresolved guilt. Moreover, practicing mindfulness and relaxation techniques such as meditation, deep-breathing exercises, or yoga might help reduce stress-related symptoms. Regarding palpitations, it would be wise to rule out any other potential medical issues. Consult with a healthcare provider who may recommend an ECG or other investigations to ensure your heart’s health is not compromised. They may also institute therapeutic interventions if needed. Avoidance of caffeine or nicotine can help decrease palpitations and anxiety levels. Regular physical activity, healthy sleep patterns, and a balanced diet are essential in managing anxiety. Documenting your thoughts and triggers in a journal could also provide valuable insights for yourself and any professionals involved in your care. If the burden intensifies or if thoughts of harm arise, immediate medical attention is necessary to ensure safety.
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