What Is Anxiety and How Can You Manage It?

It’s perfectly normal to feel stressed when you have a busy schedule or are dealing with one of life’s curveballs. These reactions are part of being human. However, if you have those types of feelings about everyday situations—like going to the grocery store, attending a social event, or even just thinking about your day ahead—it’s possible you may be dealing with an anxiety disorder. Here’s how to recognize whether you’re having anxiety and steps you can take to manage it.

Recognizing Anxiety Symptoms
Anxiety shows up differently for everyone, but there are some common symptoms to watch for:

Feelings of impending doom
Excessive worry about the future or the past
Agitation and restlessness
Difficulty concentrating
Imagining worst-case scenarios
Trouble sleeping
Increased heart rate
Shortness of breath
Types of Anxiety Disorders
Several types of anxiety disorders can include some or all of these symptoms, and the intensity can vary significantly from person to person.

Generalized anxiety disorder (GAD) involves persistent worries about everyday situations that feel difficult to control. These worries might center on work, health, relationships, or even minor matters.
Panic disorder is characterized by recurring panic attacks, which are intense periods of anxiety that can come on without warning and typically last around five to ten minutes.
Social anxiety disorder means you feel afraid in social situations. You might feel overly self-conscious, worry intensely about embarrassing yourself, or avoid social situations altogether because the anxiety feels unbearable.
Post-traumatic stress disorder (PTSD) develops after experiencing or witnessing a traumatic event. This can lead to flashbacks, nightmares, hypervigilance, and severe anxiety.
Phobias are also classified under anxiety disorders. A phobia involves a deep, intense fear of an object or situation that isn’t actually harmful, like heights, flying, or certain animals, to the point where it disrupts your life.
Practical Ways to Manage Anxiety
If you’re struggling with anxiety, there are evidence-based strategies that can help you cope and build resilience over time.

Develop a Mindfulness Practice
Mindfulness is one of the most effective tools for managing anxiety, and it becomes even more helpful the longer you practice it. Mindfulness means learning to accept your thoughts and feelings and staying in the present moment. Each day, try to sit in a quiet place and breathe deeply. Allow your thoughts to come and go without trying to control them.

You can also practice this during moments of anxiety. Instead of fighting the feelings, allow the anxiety to be present. Stay curious about it. Notice where you feel it in your body. Over time, this practice helps regulate your emotions and reduces the intensity of anxiety.

Learn Breathing Techniques
Controlled breathing helps manage both your breath and heart rate, which can calm your nervous system during anxious moments. Try this: inhale slowly through your nose, hold for a moment, then exhale slowly through your mouth. Repeat this pattern several times, focusing on making your exhales longer than your inhales.

Get Active
Find forms of exercise that feel natural and enjoyable to you, like walking, yoga, swimming, or dancing, and commit to doing them regularly. Movement helps your body release tension and produces endorphins that improve your mood.

Be Mindful of Stimulants and Depressants
Substances like caffeine and alcohol can worsen anxiety. Caffeine is a stimulant that can increase heart rate and feelings of nervousness, while alcohol is a depressant that disrupts your brain chemistry and sleep patterns.

Getting Help
Anxiety doesn’t have to control your life. With the right tools, support, and treatment, you can learn to manage it effectively and reclaim your sense of peace. As a therapist who works with adults experiencing anxiety, trauma, and emotional regulation challenges, I use evidence-based approaches to anxiety therapy tailored to your unique needs. If you’re struggling with anxiety and would like professional support, reach out today to get started. You don’t have to face this alone.

(Photo credit: Alexandra Gorn)