What is anxiety and how to you manage it?

Anxiety is a strong feeling of worry and fear that everyone experiences at times. Fundamentally, anxiety is a natural part of life and has helped humans survive by alerting us to potential dangers. But when anxiety becomes overwhelming, affects daily life, or makes us avoid situations we actually want to be in, it can become limiting.

Understanding what anxiety is, why it happens, and how to manage it can help you take back control and live a more balanced life.

What is anxiety?

Anxiety is an emotional and physical response to perceived danger or stress. It can feel like a vague worry that lingers throughout the day or come on suddenly and intensely, as a panic attack.

For some, anxiety is linked to specific situations, like social settings or performance. For others, it may be more general and feel like a constant worry about the future, health, or what might go wrong.

No matter how it shows itself, anxiety is a signal from your body and brain, but it doesn’t have to control your life.

Common symptoms of anxiety.

Anxiety can affect both body and mind. Some common signs include:

Mental symptoms:

• Constant worry: feeling that something bad will happen, even without clear reason.
• Overthinking: getting stuck in negative thought loops, analyzing everything that could go wrong.
• Difficulty relaxing: feeling constantly on edge.
• Trouble concentrating: difficulty focusing, remembering things, or making decisions.

Physical symptoms:

• Heart palpitations and difficulty breathing: the body reacts as if in danger.
• Dizziness or feeling faint: often linked to rapid breathing and muscle tension.
• Sweating or chills: common stress responses from the nervous system.
• Upset stomach: stress and anxiety can affect digestion.
• Tingling or numbness, often in hands or feet due to tense muscles.

These symptoms can feel frightening, but they are not dangerous. They are your body’s way of reacting to stress, but if they negatively impact your life, it may be time to find ways to manage them.

Why do we get anxiety?

Anxiety is part of our survival system and has helped humans avoid danger for thousands of years. When we perceive something the brain interprets as a threat, the body’s “fight or flight” system activates, preparing us to flee or fight.

But today, this system is often triggered by situations that aren’t life-threatening, like work stress, social settings, or worries about the future.

Causes of anxiety can include:

• Genetics and biology: some people are more prone to anxiety due to hereditary factors.
• Stress and trauma: past negative experiences can make the brain react with anxiety in similar situations.
• Thought patterns: negative thoughts about yourself or the world can increase worry.
• Lifestyle and health: lack of sleep, poor nutrition, or high consumption of caffeine and alcohol can worsen anxiety.

Understanding why anxiety arises can help you respond to it more constructively.

What happens in the body during anxiety?

When we experience anxiety, several body systems activate:

Sympathetic nervous system.

• Increases heart rate and pulse.
• Breathing becomes shallow.
• Muscles tense — ready to “fight or flee.”

HPA axis (stress system).

• Releases cortisol (stress hormone) to help manage the threat.
• Prolonged stress can cause exhaustion and increase sensitivity to anxiety.

Amygdala (brain’s fear center).

• Reacts quickly to potential threats.
• Can become overactive in people with anxiety, making the body interpret even small stressors as dangerous.

By understanding these processes, we can also find ways to calm the body and restore balance.

6 tips to manage anxiety.

Anxiety can feel overwhelming, but these strategies may help reduce its impact:

1. Exercise and movement.

Physical activity releases endorphins that boost mood and ease tension. Try walking, yoga, or strength training.

2. Breathing exercises and relaxation.

Slow, mindful breaths calm your nervous system. Inhale for 4 seconds, hold for 4, then exhale for 4.

3. Limit caffeine and alcohol.

Caffeine can trigger heart palpitations and worsen anxiety. Alcohol might relax you briefly but often increases anxiety later.

4. Challenge negative thoughts.

Ask yourself: Is this thought true? Are there other perspectives? Questioning worries helps reduce their power.

5. Create a calming routine.

Regular sleep, recovery, and balance between work and leisure can lower stress levels.

6. Seek support and share your feelings.

Sharing your feelings with a friend, family member, or therapist can reduce loneliness. Therapy can provide tools to manage anxiety constructively.

When should you seek help for anxiety?

If anxiety affects your life in a limiting or overwhelming way, it may be time to seek professional support.

Signs you might need help:

• You avoid situations due to anxiety.
• You have recurring panic attacks.
• Anxiety affects your sleep, health, or relationships.
• You feel unable to manage anxiety on your own.

Cognitive Behavioral Therapy (CBT) is one of the most effective treatments for anxiety. It helps you identify and change negative thought patterns and gradually face the situations that cause worry.

Get to know your anxiety better with our simple test.

Wondering whether your feelings are normal worry or something more? The GAD-7 anxiety test, used in healthcare, can clarify. Based on your answers, it rates your anxiety from minimal to severe. It’s a helpful first step in understanding whether you can manage alone or benefit from professional support.

Take the anxiety test here.