If you struggle with anxiety like I do, you’re not alone. I know that feeling all too well—your heart is pounding, and no matter what you do, you just can’t seem to get your mind to quiet down. It’s like your thoughts are racing in every direction, throwing every possible “what if” at you until you’re mentally, emotionally and physically drained. Sometimes, it’s so intense that it feels like a heavy weight is sitting on your chest, making it hard to breathe. If you’re reading this and feeling a bit identified—you’ve just taken the first step in managing your anxiety. By acknowledging it and seeking out ways to cope, you’re already on the path to finding what works for you.
There’s something so interesting—and by interesting, I mean just exhausting—that happens when anxiety takes over. Your mind starts running through what feels like a never-ending checklist of worries, doubts, and worst-case scenarios. What if I fail? What if something goes wrong? What if I’m not good enough? It’s relentless. For me, this often leads to “functional freeze” – I can go through the motions of daily life, but psychologically, I feel stuck with heightened anxiety and a lack of motivation. Others might cope by staying busy, over-planning/over-preparing for every possible scenario, or avoiding things altogether, hoping the anxiety will magically disappear. Spoiler alert: it doesn’t. So how do we start to combat this?
Let’s get it into some basic’s.
What is Anxiety?
Anxiety is a natural response to stress and something we all experience from time to time. Whether it’s the jitters before a big presentation, the nervous excitement of a first date, or that uneasy feeling while waiting for important news. In small doses, anxiety can actually be helpful, keeping us alert and focused. But when it starts sticking around longer than it should or interfering with your daily life, that’s when it becomes something you need to manage.
How to Recognize Anxiety
Anxiety can manifest in all kinds of ways, and recognizing these signs is essential to start managing anxiety effectively. Here are some common signs to keep an eye out for:
Physical Symptoms: Racing heart, sweaty palms, tightness in the chest, feeling short of breath, and stomach issues are all signs that anxiety might be taking over.
Emotional Symptoms: You might feel a constant sense of dread or fear, irritability, restlessness, or find it hard to relax. Anxiety often brings feelings of overwhelm or leaves you constantly on edge or hyper-aware of your surroundings.
Behavioral Symptoms: Avoiding situations, procrastination, trouble sleeping, frequent second-guessing, excessive checking or reassurance-seeking, or difficulty making decisions.
5 Tips to Manage Anxiety
Now that we’ve identified what anxiety looks like, let’s talk about how to manage it. Remember, everyone’s experience with anxiety is different, so it’s all about finding what works best for you.
1. Breathe: Sounds simple, right? But deep, slow breathing can truly calm your nervous system. Try this: inhale slowly through your nose, hold for a few seconds, and then exhale through your mouth. Repeat until you feel more relaxed.
2. Move Your Body: Exercise is a great way to reduce anxiety. It doesn’t have to be intense—even a short walk can help clear your mind and release some of that pent-up energy.
3. Stay Connected: Don’t isolate yourself. Talk to friends, family, or a therapist about what you’re feeling. Sometimes, just getting it out into the open can make a world of difference.
4. Mindfulness and Meditation: Mindfulness practices and meditation can help you stay grounded in the present moment, rather than getting caught up in the “what ifs.” There are plenty of apps and tools out there to guide you through these practices.
5. Limit Caffeine: I know this one sucks—trust me, I love my coffee! But caffeine can intensify anxiety, so cutting back might help calm those jitters.
Remember, managing anxiety is a personal journey, and it’s okay if it takes time to figure out what works best for you. Be patient with yourself, celebrate the small victories, and know that you’re not alone.
This blog was written by Daniella Leon, AMFT. To book at appointment with her to find out more about what you can do for your anxiety please click on this button:
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