Understanding Anxiety: What It Is and How to Manage It

Anxiety is a word we hear a lot, but what does it really mean? Simply put, anxiety is your body’s natural response to stress. It’s that feeling of worry, nervousness, or fear about something uncertain—whether it’s a big presentation, an upcoming event, or sometimes, for no clear reason at all.

A little anxiety is normal. It can even be helpful—it keeps us alert and motivated. But when anxiety feels overwhelming, constant, or starts interfering with daily life, it’s time to take a step back and find ways to manage it.

How Anxiety Shows Up

Anxiety doesn’t look the same for everyone. Some people experience:
✔ Racing thoughts or constant worry
✔ A tight chest, rapid heartbeat, or shortness of breath
✔ Restlessness, irritability, or difficulty concentrating
✔ Trouble sleeping or stomach discomfort

If any of these sound familiar, know that you’re not alone—and there are ways to ease these feelings.

Practical Strategies to Manage Anxiety

1️⃣ Breathe Intentionally – When anxiety spikes, your breath can bring you back to the present. Try the 4-7-8 breathing technique: Inhale for 4 seconds, hold for 7, exhale for 8. This helps slow your heart rate and calm your nervous system.

2️⃣ Ground Yourself in the Present – Anxiety pulls us into "what ifs" about the future. Bring yourself back with the 5-4-3-2-1 technique: Name 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, and 1 thing you taste. This simple exercise shifts your focus to the here and now.

3️⃣ Move Your Body – Gentle movement, like stretching, walking, or yoga, can release tension and reduce anxious energy. Even a few minutes of movement can make a difference.

4️⃣ Limit Anxiety Triggers – Pay attention to what fuels your anxiety. Too much caffeine? Constant social media scrolling? A cluttered environment? Small changes, like switching to herbal tea or setting screen time limits, can help.

5️⃣ Reframe Your Thoughts – Anxiety often tells us the worst-case scenario. Ask yourself: Is this thought true? Is there evidence to support it? What would I tell a friend in this situation? Shifting your mindset can ease anxious thinking.

You Are Not Alone

Anxiety is common, but you don’t have to navigate it alone. If your anxiety feels overwhelming or is interfering with your daily life, therapy can help. Together, we can explore deeper tools and strategies to help you feel more in control.