What Is Anxiety and How Can You Manage It?

Anxiety is an intense feeling of worry or fear that can affect anyone at some point in life. At its core, anxiety is a natural response that has helped humans survive by alerting us to potential danger. But when anxiety becomes overwhelming, starts interfering with daily life, or causes us to avoid situations we’d otherwise want to be in, it can become limiting.

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

What Is Anxiety?

Anxiety is an emotional and physical response to perceived danger or stress. It might feel like a constant, low-level worry that lingers in the background, or it may come on suddenly and intensely, as with a panic attack.

For some, anxiety is linked to specific situations such as social events or performance-related pressure. For others, it may be more general, a persistent worry about the future, health, or everything that could go wrong.

However it shows up, 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 your mind and body. Here are some typical signs:

Mental Symptoms:

• Persistent worry: A sense that something bad is about to happen, even without a clear reason.
• Overthinking: Getting stuck in negative thought loops and constantly analyzing worst-case scenarios.
• Difficulty relaxing: Always feeling tense or “on edge”.
• Trouble concentrating: Difficulty focusing, remembering things, or making decisions.

Physical Symptoms:

• Racing heart and shortness of breath: The body reacts as if it’s in real danger.
• Dizziness or feeling faint: Often linked to rapid breathing and muscle tension.
• Sweating or chills: A common stress response from the nervous system.
• Upset stomach: Anxiety and stress can affect digestion.
• Tingling or numbness: Often in hands or feet, due to muscle tension.

These symptoms can feel frightening, but they are not dangerous. They are your body’s way of responding to stress. Still, if anxiety is negatively impacting your life, it may be time to explore strategies for managing it.

Understand Your Anxiety Better With Our Anxiety Test.

It can be difficult to know whether what you’re feeling is normal worry or anxiety that may be affecting your life more than you realize. If you’re unsure whether your feelings are something you can manage on your own — or if it might be time to seek support — the GAD-7 anxiety test can help you gain clarity.

The GAD-7 is a research-based screening tool commonly used in healthcare settings. Based on your responses, you’ll receive a result ranging from minimal to severe anxiety. It’s a helpful first step in understanding whether your anxiety is manageable on your own, or if seeking professional help could be beneficial.

Take the anxiety test.

Why Do We Experience Anxiety?

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

Today, however, this system is often triggered by situations that aren’t life-threatening — such as work stress, social situations, or worry about the future.

Common causes of anxiety include:

• Genetics and biology: Some people are more prone to anxiety due to inherited traits.
• Stress and trauma: Past negative experiences can cause the brain to respond with anxiety in similar situations.
• Thinking patterns: Negative thoughts about yourself or the world can fuel ongoing worry.
• Lifestyle and health: Lack of sleep, poor nutrition, or high intake of caffeine or alcohol can worsen anxiety.

Understanding why anxiety arises is an important step toward managing it more constructively.

What Happens in the Body During Anxiety?

Several systems in the body are activated when we feel anxious:

Sympathetic Nervous System.

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

2. HPA Axis (the stress system)

• Releases cortisol (the stress hormone) to help us handle perceived threats.
• Prolonged stress can lead to exhaustion and increased sensitivity to anxiety.

3. Amygdala (the brain’s fear center).

• Reacts quickly to potential threats.
• Can become overactive in people with anxiety, interpreting even small stressors as dangers.

By understanding these processes, we can begin to calm the body and restore a sense of balance.

How Can You Manage Anxiety?

While anxiety is a natural response, there are effective strategies for reducing its impact:

1. Exercise and movement: Regular physical activity releases endorphins and reduces muscle tension. A brisk walk, yoga, or strength training can help ease anxiety symptoms.
2. Breathing exercises and relaxation: Deep breathing tells the nervous system it’s safe to relax. Try inhaling for four seconds, holding for four, and exhaling for four.
3. Reduce caffeine and alcohol Caffeine: It can trigger heart palpitations and intensify anxiety. Alcohol may temporarily relax you, but often worsens anxiety over time.
4. Challenge negative thoughts Ask yourself: Is this thought really true? Could there be another perspective? Reframing negative thinking helps loosen anxiety’s grip.
5. Create a calming routine: Prioritize consistent sleep, recovery time, and a healthy work-life balance to lower your stress levels.
6. Reach out and talk about it :Sharing your feelings with a friend, family member, or therapist can reduce feelings of isolation. Therapy can provide tools to manage anxiety more effectively.

When Should You Seek Help?

If anxiety is interfering with your daily life or feels overwhelming, it may be time to seek professional support.

Signs you may need help include:

• Avoiding situations due to fear or worry.
• Frequent panic attacks.
• Anxiety affecting your sleep, health, or relationships.
• Feeling 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 shift unhelpful thought patterns and gradually face the situations that cause you distress.