Making Sense of Anxiety: How to Recognise It and Build Everyday Coping Skills
Many people describe anxiety as a tightness in the chest, a feeling of pressure, or a sense that something is “not quite right.” Others feel it more in their thoughts—constant worry, second guessing, or expecting the worst. However it appears, anxiety can make even simple tasks feel overwhelming. The good news is that anxiety is manageable, and understanding how it works is the first step toward feeling more grounded.
What Anxiety Really Is
Anxiety is the body’s way of preparing for a challenge. When your brain detects a possible threat— big or small—it sends signals to speed up your heart, sharpen your focus, and heighten your senses. This response is helpful if you truly need to react quickly. But when this alarm goes off too often, or at the wrong times, everyday life can start to feel stressful and unpredictable. In modern life, we’re rarely facing physical danger, yet our minds can still react as if we are. Deadlines, family pressures, financial uncertainty, and health concerns can all trigger the same biological responses as a genuine threat.
How Anxiety Might Show Up for You
Anxiety is not always obvious, and people often overlook symptoms because they’ve become part of their “normal.” Some common signs include:
• Body reactions: tight shoulders, headaches, fatigue, stomachaches
• Thinking patterns: “what if?” thinking, overanalyzing conversations, difficulty switching off
• Emotional changes: irritability, feeling overwhelmed, sudden bouts of worry
• Behavioural shifts: withdrawing from social situations, avoiding tasks, struggling to make decisions
Noticing your personal patterns can help you understand when anxiety is building, giving you a chance to respond early.
Why Anxiety Develops
There is rarely one single cause. Anxiety can develop from a combination of:
• Past experiences, such as stressful childhood environments or previous trauma
• Long-term stress, where the body never fully relaxes
• Genetic influences, meaning anxiety may run in families
• Personality styles, such as being highly responsible, sensitive, or self-critical
• Lifestyle contributors, including poor sleep, lack of routine, or overuse of caffeine or stimulants.
When you understand what contributes to your anxiety, you can begin to make targeted changes that support your wellbeing.
Practical Ways to Reduce Anxiety Day-to-Day
You don’t need major lifestyle changes to get relief. Small, consistent shifts can calm the mind and settle the body.
1. Reconnect With the Present Moment Anxiety pulls your attention into the future. A quick way to interrupt this is to pause and focus on something immediate—your breath, the feeling of your feet on the ground, or a nearby object. This brief reset can interrupt racing thoughts.
2. Work With Your Breath Slow breathing sends a message to your nervous system that you are safe. Try a gentle rhythm like this:
Breathe in slowly… pause… breathe out slightly longer than you inhaled. Just a few minutes can create noticeable relief.
3. Engage in Movement Physical movement reduces the build-up of stress chemicals. This doesn’t need to be intense exercise—stretching, walking, dancing, gardening, or gentle yoga can all help restore balance.
4. Create Simple Stability Anxiety thrives in unpredictability. Establishing small routines—consistent waking times, regular meals, or a calming nightly ritual—can help your body feel more secure.
5. Limit Common Triggers Caffeine, alcohol, long periods of screen use, and irregular sleep often make anxiety more intense. Making small adjustments in these areas can have a surprisingly positive impact.
When It’s Time to Reach Out for Support
If you notice that anxiety is affecting your mood, relationships, concentration, sleep, or ability to enjoy life, professional support can make a significant difference. Counselling provides a space to understand your anxiety more clearly, explore its roots, and develop strategies tailored to your specific needs.
A Path Forward
Anxiety doesn’t have to control your days. With awareness, practical tools, and compassionate support, it’s possible to move toward greater calm, confidence, and emotional balance. If you’re ready to explore support, I’m here to help.