Anxiety is a feeling almost everyone experiences at some point. But for some, it becomes an overwhelming presence in daily life. There are plenty of reasonable things to be anxious about: work presentations, meeting new people, and money concerns are some common ones.
When people are struggling with an anxiety disorder, however, even the smallest things can create unbearable stress. Anxiety that is constant and overwhelming can have a major impact on daily life.
Where Does Anxiety Come From?
Anxiety can come from many places. It may stem from current stressors in life, past experiences, or even biological causes. Understanding the root of anxiety can help in finding ways to manage it.
Current Stressors
Life events like job changes, relationship struggles, or health concerns can trigger anxiety. These stressors can build up and cause us to feel anxious, even when there isn’t an immediate threat.
Past Experiences
Traumatic events or ongoing stressors, like work pressure or financial strain, can gradually lead to anxiety. Even small, everyday worries can accumulate and become overwhelming over time.
Biological Causes
Sometimes anxiety is a result of how our brain functions. The amygdala, the part of the brain that controls emotions, can trigger a stress response even when there’s no real danger. Genetics also play a role—if anxiety runs in your family, you may be more likely to experience it.
How Does Anxiety Manifest?
The symptoms of anxiety appear in two main categories: mental and physical. For some people, anxiety is mostly an emotional experience. For others, the symptoms are mostly physical.
Emotional Symptoms
Constant worry: You find yourself imagining worst-case scenarios or worrying about things that haven’t even happened yet.
Restlessness: You feel a sense of unease or being on edge, even when there’s no clear reason to feel this way.
Irritability: What should be only small frustrations feel amplified.
Fear of uncertainty: You feel overwhelmed by the unpredictability of life and things beyond your control.
Physical Symptoms
Tension: You experience muscle tightness, especially in your shoulders or neck.
Headaches: You suffer from tension headaches or migraines.
Sleep problems: You have trouble falling asleep or staying asleep due to racing thoughts.
Heart palpitations: You feel a rapid heartbeat or like your heart is racing.
Shortness of breath: You feel like you can’t catch your breath, even when you’re not physically exerting yourself.
What Works to Manage Anxiety?
Managing anxiety is possible, and several techniques can help you regain control. The key is finding what works for you.
Mindfulness and Meditation
Mindfulness helps you stay present and focus on the moment instead of getting lost in future what-ifs. Meditation is also a great tool—setting aside a few minutes a day can calm your mind and reduce anxiety.
Cognitive Behavioral Therapy (CBT)
CBT is an evidence-based therapy that helps you identify and challenge negative thoughts. Anxiety often comes from irrational worries about the future. CBT teaches you to replace those thoughts with more realistic ones to train your brain to not always assume the worst.
Lifestyle Changes
Making small changes to your routine can help manage anxiety. Get enough sleep, eat well, stay active, and set aside time for relaxation each day. Reducing caffeine and alcohol can also help, as these substances can trigger anxiety symptoms.
Professional Help
If anxiety becomes overwhelming, talking to a therapist may be the support you need. A therapist can help you understand the causes of your anxiety and guide you through strategies to manage it.
Reach Out for Support
You are not alone in your struggles with anxiety. While anxiety is common, it doesn’t have to control you. The methods discussed here are just some of the ways to manage its impact on your life.
If you’re struggling, don’t hesitate to reach out for support—help is available! If you’re looking for that support, you can check out my contact page to schedule a consultation.