Anxiety is a word we hear a lot, but for those who experience it, it’s much more than just a passing feeling. It can feel like a relentless knot in your stomach, a racing mind that never seems to switch off, or a sense of dread that follows you through the day. While anxiety is a natural response to stress or uncertainty, it can become overwhelming when it starts to interfere with your ability to live the life you want.
If you’re reading this, you might already be familiar with some of these feelings. Maybe you’ve found yourself lying awake at night, consumed by thoughts of what could go wrong. Perhaps you feel stuck in life, worrying that you’re not where you “should” be or running out of time to achieve the goals you’ve set for yourself.
The good news is that you’re not alone, and there are ways to manage and understand anxiety that can help you move forward.
What Is Anxiety?
At its core, anxiety is a survival mechanism. It’s your body’s way of keeping you safe by preparing you to respond to potential threats. Thousands of years ago, this response was crucial when we faced dangers like predators or harsh environments. But in today’s world, where threats are often less immediate - like deadlines, social pressures, or uncertainty about the future - this same mechanism can become overwhelming.
Anxiety can show up in many ways. Physically, you might experience:
- A racing heart
- Sweaty palms
- Tightness in your chest
- Difficulty breathing
Emotionally, it might feel like a persistent sense of worry or dread. Mentally, it often involves overthinking, rumination, or a constant stream of “what if” thoughts.
Why Do We Feel Anxious?
Everyone experiences anxiety differently, and the reasons behind it can vary. For some, it might be tied to a specific event, like starting a new job or navigating a challenging relationship. For others, it might stem from a more general fear of the unknown or feeling like life isn’t going the way they’d hoped.
Many of the clients I work with describe anxiety as a sense of being stuck. They feel trapped in a cycle of overthinking the future, wondering if they’re on the right path, and regretting past decisions. They often tell me, “I thought I’d be further along by now,” or “I don’t know how to slow down.”
These feelings are valid, and it’s important to remember that anxiety isn’t a sign of weakness. It’s your body’s way of trying to protect you. The challenge is learning how to respond to anxiety so it doesn’t control your life.
How to Manage Anxiety
Managing anxiety isn’t about eliminating it entirely - it’s about finding ways to understand and work with it. Here are some strategies that might help:
- Understand Your Body’s Reactions
Anxiety often brings physical sensations like a racing heart or tightness in your chest. These can feel alarming, but they’re a normal part of your body’s stress response. Learning to recognise and understand these reactions can help you feel more in control.
When you notice these sensations, try grounding yourself. Focus on your breath, count backwards from 10, or name five things you can see around you. These small actions can help you bring your attention back to the present moment.
- Challenge Your Thoughts
Anxiety thrives on “what if” thinking - what if I fail, what if I’m not good enough, what if things never change? These thoughts can spiral out of control if left unchecked. Try to challenge them by asking yourself:
- Is this thought based on fact, or is it a worst-case scenario?
- What would I say to a friend who was thinking this way?
- Is there a more balanced perspective I could take?
This isn’t about ignoring your worries, but reframing them in a way that feels less overwhelming.
- Embrace Mindfulness
Mindfulness is a powerful tool for managing anxiety. It encourages you to focus on the present moment rather than getting lost in worries about the future or regrets about the past. Mindfulness can be as simple as taking a few minutes to sit quietly, notice your breathing, and bring your attention to the here and now.
If mindfulness feels unfamiliar, remember that it’s a skill that takes practice. You don’t need to be perfect at it; even small moments of mindfulness can make a difference.
- Seek Support
You don’t have to face anxiety alone. Talking to someone - a friend, family member, or therapist - can help you feel heard and understood. A therapist can work with you to explore the roots of your anxiety and develop strategies for managing it.
Moving Forward
Anxiety can feel like a heavy burden, but it doesn’t have to define your life. By understanding your body’s reactions, challenging unhelpful thoughts, and practising mindfulness, you can begin to take back control.
Remember, progress doesn’t happen overnight. Managing anxiety is a journey, and it’s okay to take it one step at a time. Each small step you take - whether it’s pausing to breathe, reaching out for support, or simply acknowledging your feelings - is a step towards living a life that feels more aligned with your values.
If you’re ready to explore how counselling could help you manage anxiety, I’d love to support you on that journey.
Get in touch now and together, we can work to understand what’s holding you back and create a path towards greater clarity, calm, and fulfilment.