Understanding Anxiety: What It Is and How You Can Begin to Manage It

Anxiety is a natural response to pressure or to feeling afraid or threatened. It can affect how we feel physically, mentally and emotionally, and it can also influence how we behave. In many situations, anxiety is a normal and helpful response. However, when it becomes persistent or overwhelming, it can begin to interfere with everyday life (NHS).

One thing I'd like to say straight away is that everyone experiences anxiety differently. While there are many common symptoms, no two people experience anxiety in exactly the same way.

Common Physical Symptoms of Anxiety

Anxiety can affect the body in many different ways. Some of the more common physical symptoms include:

• Shaking or trembling

• Fast or shallow breathing

• Sweating

• Feeling sick or nauseous

• Panic attacks

How Anxiety Can Affect Your Mind

Anxiety doesn't just affect your body. It can also influence your thoughts and emotions. You may notice:

• Feeling nervous or on edge

• A sense of dread

• Worrying about having a panic attack

• Low mood

• Constant worry about the future

• Replaying difficult or upsetting experiences

• Overthinking, "what if..." thoughts and "should" thinking

Sometimes it can be difficult to work out whether your symptoms are caused by anxiety or by a physical health condition. Equally, living with a physical health condition can increase anxiety, creating a cycle where each one makes the other feel worse.

The Impact Anxiety Can Have

Anxiety doesn't only affect your mind and body. It can also impact your work, relationships, confidence and enjoyment of everyday life. It can stop you in your tracks, and sometimes you may not even know where the anxiety has come from.

So, where do you start?

One of the most helpful first steps is to begin understanding your anxiety rather than trying to fight against it.

You don't need to answer all of these questions at once, but even reflecting on one or two can help you gain a better understanding of what is happening.

Ask yourself:

• When does my anxiety usually appear?

• Is it connected to a particular person, place or situation?

• Do I avoid the things that make me anxious?

• Am I worrying about something within my control or outside of it?

• Is there anything I can do about this worry right now?

• Am I worrying about the present or something that may happen in the future?

• What would it look like if I wasn't worrying?

• What has helped my anxiety in the past? What seems to make it worse?

The answers to these questions can give you valuable insight into your anxiety and help you notice patterns.

Keeping Track of Your Anxiety

Some people find it helpful to keep a journal, while others don't enjoy writing. There is no right or wrong way.

If journalling isn't for you, try using the notes app on your phone and simply jot down a few words about what happened, how you felt and what was happening around you at the time. Even small notes can help you identify patterns over time.

Building Your Anxiety Toolbox

One thing I often encourage my clients to do is build their own "toolbox" of coping strategies.

No single technique works for everyone, which is why therapy should always be tailored to the individual. The aim is to discover what works best for you and build a collection of techniques you can use when anxiety appears.

Once you begin to understand what triggers your anxiety, you can start learning how to respond to it more effectively.

When anxious thoughts or feelings appear, trying to push them away often makes them return even more strongly. Instead, acknowledge that the thought or feeling is there, accept that it feels uncomfortable, and gently bring your attention back to the present moment.

Here are a few techniques that many people find helpful.

Schedule Your Worries

Give yourself a dedicated "worry time" each day, perhaps 15–20 minutes. If worries appear outside that time, gently remind yourself that you'll come back to them later.

Write Your Worries Down

Rather than carrying every worry around with you, write them on small pieces of paper and place them in a jar. Once a week, spend some time looking through them. You may even find that many of the worries have resolved themselves.

Challenge "What If..." Thinking

When your mind starts asking endless "what if..." questions, gently notice what's happening and bring your attention back to the present moment.

Techniques You Can Try During an Anxious Moment

Breathing Exercises

Slowing your breathing can help calm your body's threat response.

You could try:

• Box breathing: breathe in for four seconds, hold for four, breathe out for four and hold again for four.

• Breathing in for six seconds and out for eight seconds.

• Simply paying attention to your breathing for a few moments. The wonderful thing about breathing exercises is that they can be done almost anywhere without anyone noticing.

Grounding

Try the 5-4-3-2-1 grounding technique:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

Grounding helps bring your attention away from anxious thoughts and back into the present moment.

Get Creative

Doing something creative can provide your mind with a healthy focus. This might include drawing, painting, baking, knitting, singing, listening to your favourite music or watching a favourite programme.

Go for a Walk

One of my personal favourites is going for a walk, especially in nature. Gentle movement and fresh air can help settle both the body and mind.

Looking After Your Wellbeing

There are also lots of other ways you can support your mental wellbeing, including:

• Yoga

• Meditation

• Guided imagery

• Massage

• Talking things through with someone you trust

• Spending time with supportive family and friends

The NHS also recommends looking after your physical wellbeing by eating a balanced diet, staying hydrated, getting enough sleep and taking part in regular physical activity where possible.

You Don't Have to Manage Anxiety Alone

Anxiety can feel overwhelming, but it is treatable. Understanding what is happening, recognising your triggers and building helpful coping strategies can make a real difference.

If this article has resonated with you and you would like support in understanding or managing your anxiety, I'd be happy to help.

You can get in touch through the enquiry form on my website:https://www.tadworththerapy.com/contact

Thank you for taking the time to read this article.

Take care,

Emma