Understanding Anxiety And How to Manage it

Anxiety—it’s a word we hear all the time. Most of us have felt it at one point or another, whether it’s the butterflies before a big presentation, or that gnawing worry that keeps us up at night. But when does normal worry turn into something more? And how can we manage it when it starts to feel overwhelming? Let’s unpack what anxiety really is, why we experience it, and what you can do to take back control.

What Is Anxiety?

Anxiety is a normal human response to stress or danger. It’s part of our body’s built-in alarm system, designed to protect us from harm. When faced with a threat, your brain releases stress hormones like cortisol and adrenaline to help you either fight or flee the situation. This is what’s known as the “fight or flight” response.

While this system is great for short-term, immediate dangers (like running from a bear), anxiety becomes a problem when it gets stuck in overdrive. In modern life, we don’t often face physical threats, but our brains can still interpret everyday stress—work deadlines, social situations, health concerns—as dangers. This is when anxiety can begin to feel overwhelming, persistent, and out of proportion to the actual situation.

Recognising Anxiety Symptoms

Anxiety shows up in many ways, including:

Physical symptoms: racing heart, sweating, muscle tension, headaches, stomach problems.

Emotional symptoms: constant worry, irritability, feeling overwhelmed.

Behavioural symptoms: avoiding anxiety-inducing situations, difficulty sleeping, seeking reassurance.

Common Causes

Anxiety can be triggered by a combination of factors:

Stress: Work, relationships, finances.

Past experiences: Trauma or significant life changes.

Personality traits: Perfectionism or people-pleasing tendencies.

Biological factors: Brain chemistry or family history of anxiety.

How to Manage Anxiety: Practical Strategies

The good news? You can manage anxiety. It might not disappear overnight, but with the right tools, you can reduce its impact on your daily life. Here are some practical strategies to help you cope:

1. Mindfulness and Deep Breathing

Mindfulness is all about staying present and grounded in the moment, rather than getting lost in anxious thoughts about the past or future. When anxiety starts to take over, take a moment to focus on your breathing. Slow, deep breaths can calm your nervous system and bring you back to the present.

Here’s a simple breathing exercise to try:

• Inhale slowly through your nose for a count of four.

• Hold the breath for a count of four.

• Exhale slowly through your mouth for a count of four.

• Repeat this cycle for a few minutes, paying attention to how your body feels with each breath.

“Mindfulness helps create a gap between you and your anxiety, giving you space to breathe, literally and mentally.”

2. Grounding Exercises

When anxiety feels like it’s spiralling, grounding exercises can help you reconnect with the here and now. One of the easiest grounding techniques is the 5-4-3-2-1 method:

• Name 5 things you can see.

• Name 4 things you can touch.

• Name 3 things you can hear.

• Name 2 things you can smell.

• Name 1 thing you can taste.

This simple exercise helps shift your focus away from anxious thoughts and brings you back to your immediate surroundings.

3. Challenge Negative Thoughts

Anxiety thrives on irrational, “what if” thinking. “What if I fail?” “What if something goes wrong?” These thoughts can snowball and lead to panic. To break this cycle, try to challenge these thoughts with logic and evidence.

For example, if you’re worried about a presentation at work, ask yourself:

• What’s the worst-case scenario? Is it really as bad as I’m imagining?

• How likely is this scenario to happen?

• If the worst happens, what could I do to manage it?

By challenging anxious thoughts, you can start to gain control over them, rather than letting them control you.

4. Reach Out for Support

You don’t have to manage anxiety on your own. Talking to someone—a trusted friend, family member, or therapist—can make a huge difference. A mental health professional can help you explore the root causes of your anxiety and develop personalised coping strategies, such as Cognitive-Behavioural Therapy (CBT) or mindfulness-based techniques.

When to Seek Professional Help

If anxiety is starting to interfere with your ability to function in daily life, it might be time to seek professional help. Therapy can be incredibly effective in managing anxiety, especially when paired with other coping strategies.

“It’s okay to ask for help. In fact, it’s one of the bravest things you can do for your mental health.”

A psychologist or therapist can help you explore the causes of your anxiety and work with you to develop a tailored treatment plan. In some cases, medication may also be recommended, but this is something to discuss with a professional who can guide you through your options.

You’re Not Alone

Anxiety can feel isolating, but it’s important to remember that you’re not alone. Many people experience anxiety, and there are tools, strategies, and support systems that can help you manage it. By recognising the signs, challenging anxious thoughts, and practising self-care, you can take the first steps toward feeling more in control and at peace.

Anxiety doesn’t define you, and with time, patience, and the right support, you can learn to manage it effectively.

Disclaimer: The resources provided on this site are for educational purposes only and are not intended as a replacement for professional therapy, counselling, or medical care. Please consult with a licensed mental health clinician for any personal concerns or questions. In case of a crisis, contact emergency services immediately.