Understanding Anxiety: Why We Feel It and How to Manage It

Anxiety is something most of us have experienced at some point - whether it’s a racing heart before a big presentation, a pit in your stomach when you’re waiting for important news, or that constant worry that seems to creep in without warning. But why do we feel anxiety, and how can we manage it in healthy ways? Today, we’re breaking it down and sharing practical tips to help you navigate anxious moments. 

Why we feel anxiety:

Anxiety is our body’s natural response to stress. It’s designed to protect us, alerting us to potential danger and helping us prepare for challenges. However, modern life often triggers anxiety for reasons that aren’t life threatening - like deadlines, relationships, financial stress, or even social media pressures. When anxiety becomes frequent or intense, it can feel overwhelming and impact daily life.

Common triggers: 

• Uncertainty: Not knowing what the future holds can spike anxious thoughts.

• Overthinking: Our brains can get stuck in “what if” loops, imagining worst-case scenarios.

• Lifestyle factors: Lack of sleep, poor nutrition, or excessive caffeine can exacerbate anxiety.

• Past experiences: Trauma or unresolved emotional experiences can make us more sensitive to stress.

Tips and tricks to manage anxiety: 

1. Breathe and ground yourself:

1. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, exhale for 8. (This one has helped me in the past)

2. Grounding exercises, like noticing five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste, help bring your mind back to the present.

2. Move your body: 

1. Physical activity, even a short walk, releases tension and boosts mood.

2. Yoga or stretching can be particularly effective for calming the nervous system. 

3. Challenge your thoughts:

1. Ask yourself: “Is this thought true?” or “Am I assuming the worst-case scenario?”

2. Writing down your worries and looking at them objectively can reduce their power (I like using the A Love Letter to Me journal for this).

4. Create a routine: 

1. Predictable daily habits like consistent sleep, meals, and work schedules help stabilize your mind 

5. Limit overstimulation: 

1. Take breaks from social media, news, or notifications that trigger stress 

2. Engage in calming activities like reading, journaling, or listening to music 

6. Practice mindfulness or meditation: 

1. Even 5-10 minutes a day of guided meditation can help train your brain to stay present

7. Seek support:

1. Talking to a friend, mentor, or therapist can provide perspective and relief

2. Sometimes anxiety is a sign that professional guidance could be helpful - and that’s okay

Anxiety is a normal part of being human, but it doesn’t have to control your life. With self-awareness, practical tools, and intentional habits, you can manage anxious moments and even use them as signals to care for yourself better. Remember, the goal isn’t to eliminate anxiety completely - it’s to learn how to respond to it in ways that protect your peace and well-being.