When Worry Takes Over: Understanding Anxiety & How to Find Relief

Anxiety is a natural human response to stress, uncertainty, or perceived threats. It can be helpful in certain situations, keeping us alert and prepared, but when it becomes overwhelming or persistent, it can interfere with daily life. Millions of people experience anxiety, ranging from mild nervousness to intense fear and worry. Understanding what anxiety is, its symptoms, and how to manage it can make a significant difference in one’s well-being.

Axiety 101: Understanding Anxiety and How to Find Relief

Anxiety is a necessary emotion that helps us react to potential threats. It is a natural survival mechanism since, during cave times, it helped our ancestors to retrieve themselves from a dangerous situation or avoid an imminent death threat. It triggers our "fight-or-flight" response, preparing the body to respond to danger. However, our brain response to anxiety is pretty much the same nowadays, meaning that our brain's response to an upset client email questioning the timeline for a project is the same as the possibility to have to fight a saber-toothed tiger. So, the cortisol and adrenaline hormones are still being released to make you fight or flight in that situation, even if you are just in front of your laptop instead of in a remote forest. In this post, we will be understanding anxiety and how to find relief through useful tips.

Cave person in the woods using a laptop — Our brain response to anxiety doesn't differentiate if we are running from a predator or if we just need to reply an angry email.

Signs and Symptoms of Anxiety

Anxiety manifests in various ways, affecting both the mind and body. Common symptoms include:

Excessive worry or fear that is difficult to control
Restlessness or feeling on edge
Fatigue or difficulty sleeping
Difficulty concentrating
Increased heart rate or palpitations
Shortness of breath
Muscle tension or headaches
Digestive issues such as nausea or stomach pain

These symptoms can vary in intensity and frequency. While occasional anxiety is normal, persistent and disruptive symptoms may indicate an anxiety disorder.

Common Types of Anxiety Disorders

Several types of anxiety disorders exist, each with its unique characteristics. Here we are going to list a few, but remember that a diagnosis can be only made by a qualified health care professional.

Generalized Anxiety Disorder (GAD): Chronic, excessive worry about everyday issues.
Panic Disorder: Recurrent panic attacks, often accompanied by intense physical symptoms.
Social Anxiety Disorder: Extreme fear of social situations and judgment from others.
Phobias: Intense, irrational fears of specific objects or situations.
Obsessive-Compulsive Disorder (OCD): Repetitive thoughts (obsessions) and behaviors (compulsions) performed to ease anxiety.
Post-Traumatic Stress Disorder (PTSD): Anxiety triggered by past traumatic experiences.

What Causes Anxiety?

Anxiety is influenced by a combination of biological, psychological, and environmental factors, including:

Genetics: Family history of anxiety or mental health disorders.
Brain Chemistry: Imbalances in neurotransmitters like serotonin and dopamine.
Personality Factors: Perfectionism or a tendency to overthink can increase susceptibility.
Stress and Trauma: Major life changes, work pressures, or past trauma can trigger anxiety.
Medical Conditions: Heart disease, thyroid issues, and other health problems can contribute to anxiety symptoms.

How to Manage Anxiety

While anxiety can feel overwhelming, there are effective strategies to help manage it:

1. Practice Deep Breathing and Relaxation Techniques

Deep breathing, meditation, and progressive muscle relaxation can calm the nervous system and reduce symptoms.

2. Stay Active

Regular exercise releases endorphins, which help alleviate anxiety and improve mood.

3. Limit Stimulants and Alcohol

Caffeine and alcohol can increase anxiety symptoms. Reducing intake can help stabilize mood.

4. Maintain a Healthy Routine

Prioritizing sleep, balanced nutrition, and self-care can improve mental resilience.

5. Seek Professional Support

Therapy, such as cognitive-behavioral therapy (CBT), is highly effective in managing anxiety. Speaking to a mental health professional can provide personalized strategies for coping.

When to Seek Help

If anxiety is interfering with your ability to function or enjoy life, it may be time to seek professional support. Therapy can help identify triggers, develop coping mechanisms, and offer long-term relief.

We are currently accepting new clients. If you feel overwhelmed by anxiety and need support, reach out to us for a complimentary 20-minute phone consultation with Allen. Call us at 647-625-9867, or email truehealththerapy@gmail.com.

References:

American Psychological Association. (2022). Anxiety. Retrieved from www.apa.org
National Institute of Mental Health. (2022). Anxiety Disorders. Retrieved from www.nimh.nih.gov
Mayo Clinic. (2023). Anxiety Disorders. Retrieved from www.mayoclinic.org
Canadian Mental Health Association. (2023). Anxiety Disorders. Retrieved from www.cmha.ca