3 weird Anxiety Symptoms That Feel Scary and Dangerous (But Aren’t)

I recently asked my Instagram followers about their most feared anxiety symptoms. The three most common responses were dizziness, depersonalization/derealization (DPDR), and heart palpitations.

If you’ve ever felt dizzy out of nowhere, disconnected from yourself, or noticed your heart suddenly pounding, you’ve probably thought, “Something is seriously wrong with me.” And honestly, I get it! These symptoms feel terrifying. But here’s the truth: dizziness, depersonalization/derealization (DPDR), and heart palpitations are all common symptoms of anxiety, and while they feel dangerous, they’re not harmful.

Let’s break them down together, so you can start to understand what’s really happening, and begin trusting your body again.

First, a Quick Note:

If you ever have concerns about your health, or you notice new or worsening symptoms, please see your doctor. It’s always important to rule out any medical conditions and have regular checkups. Once you’ve done that and gotten the all-clear, it’s safe to look at how anxiety might be playing a role.

Which Came First — The Symptom or the Anxiety?

It can be such a mix, right? Sometimes the symptom shows up first… like a sudden dizzy spell or heart flutter, and it triggers a flood of anxious thoughts. Other times, anxiety itself sparks those physical sensations. Either way, it becomes a cycle: the symptom fuels anxiety, anxiety fuels more symptoms, and you’re stuck wondering what’s real and what’s dangerous.

Here’s the thing: your feelings aren’t always reliable indicators of danger. When you live with disordered anxiety, your brain often misinterprets sensations and feelings as threats even when there’s no danger at all.

1. Dizziness

This one might be the scariest of all. When I was struggling with panic and anxiety, dizziness made me feel completely out of control. You might feel lightheaded, woozy, or like your balance is off. Maybe you worry you’ll fall or pass out, so you start clinging to things (or people), or avoiding certain places altogether.

Why It Happens

During anxiety or panic, your body’s fight-or-flight response kicks in. Your breathing gets faster and shallower, and stress hormones like adrenaline and cortisol flood your system. These changes can throw off your body’s balance and coordination, which leads to that dizzy, floaty feeling.

And then… You get anxious about the dizziness, which causes more dizziness. It’s a cycle that feels impossible to break.

(Of course, dizziness can also come from things like inner ear issues. If you’re unsure if it’s anxiety or could be something else, check out this podcast episode I did with a Vestibular expert.)

What Helps

• Change how you respond to the feeling. Let it be there without fighting it.

• Resist checking in on how dizzy you feel or scanning your body for symptoms.

• Trust your body again. You don’t need to prevent dizziness; you’re really trying to prevent discomfort. And discomfort, though unpleasant, isn’t dangerous.

2. Depersonalization & Derealization (DPDR)

If you’ve ever felt detached from yourself, your thoughts, or your surroundings — like you’re in a dream or watching your life from the outside, you’ve likely experienced DPDR. When this happened to me, I truly thought I was going crazy. But here’s the truth: you’re not.

Why It Happens

DPDR is your mind’s way of protecting you from overwhelm. It’s a coping mechanism that temporarily helps you “check out” when your stress levels are too high. You’re physically present, but mentally disconnected for a bit. It feels incredibly uncomfortable, but that’s all it is… uncomfortable, not dangerous.

What Helps

• Remind yourself: “I’m not losing my mind, I’m just feeling anxious.”

• Don’t fight it. The more you try to force it away, the longer it lingers.

• Redirect your focus to something grounding — feel your feet on the floor, name what you see around you, or move your body gently.

• Remember: it’s temporary, and it will pass.

3. Heart Palpitations

Ah, the dreaded heart flutters. When your heart starts pounding, skipping beats, or racing, it’s hard not to panic. But heart palpitations are actually a very normal part of the body’s stress response. When your fight-or-flight system activates, your heart rate increases to help you respond to perceived danger.

The problem is, when you struggle with health anxiety or panic, you become hyper-aware of your body’s normal functions. You might start checking your pulse or worrying that something is seriously wrong, which, of course, just raises your heart rate more.

What Helps

• Recognize what’s normal. Your heart speeds up when you’re anxious, stressed, or even exercising, that’s just how it works.

• Resist the urge to monitor or “fix” it. Constant checking only fuels anxiety.

• Let your body do what it knows how to do. Your heart knows how to regulate itself.

When I notice my heart skipping a beat now, I remind myself that this is a normal thing that happens. The more you practice responding calmly, the less power those sensations will have.

The Common Thread Between All of These

With all of these symptoms… dizziness, DPDR, and palpitations, the key isn’t to make them go away. It’s to change how you respond to them. When you stop fighting, stop checking, and stop trying to “fix” every feeling, your nervous system starts to calm naturally. And when you trust that these symptoms aren’t dangerous, your body begins to trust you back.

Ready to Feel Calmer and More in Control?

If you’re ready to work through these scary symptoms with practical tools and gentle guidance, check out my Freedom From Panic Attacks Mini-Course. You’ll learn how to approach sensations like dizziness, DPDR, and palpitations in a healthy way, and finally start feeling calm, confident, and safe in your body again.

Until next time, my friend, keep taking healthy action!