If you’re reading this because anxiety has been tagging along in your daily life like an unwanted sidekick, welcome. You’re not alone, and you’re definitely not broken. You’re just human. A human whose nervous system is sounding some very loud alarms.
As a counsellor, I work with anxiety a lot.
It shows up in so many ways—sometimes loud and obvious, other times sneaky and subtle. It can feel like panic, like dread, like racing thoughts, or like absolutely nothing at all... except the sense that something’s just off.
So, let’s talk about it—what anxiety is, how it manifests, and why understanding it is the first step toward turning the volume down.
First Things First: What Is Anxiety?
Anxiety is your body’s natural reaction to perceived danger.
It's part of your built-in alarm system, designed to keep you safe from harm. Think: saber-toothed tiger charging at your cave. Your brain sees danger, and your nervous system leaps into action—heart races, muscles tense, breathing quickens. That’s your fight or flight system saying, “Let’s get out of here. Now.”
In modern life, the "tiger" looks different: a presentation at work, a difficult conversation, a crowded subway, a text that goes unanswered. But your body often can’t tell the difference between a real emergency and a perceived one—so it reacts the same way.
In small doses, anxiety can be helpful. It helps you stay vigilant, motivated, and prepared to act. But when it’s chronic, overwhelming, or seemingly untriggered, that’s when it becomes a problem.
Anxiety Isn’t One-Size-Fits-All
If you’re expecting anxiety to look like a panic attack in a movie—sweating, hyperventilating, collapsing on the floor—you might miss it entirely in your own life or someone else’s. Because anxiety wears many faces. It doesn't always scream. Sometimes it whispers.
Here’s how anxiety can commonly appear:
1. Physical Symptoms
Anxiety loves the body. It often shows up with real, physical sensations that can feel pretty alarming. Some common ones:
- Racing heart
- Tight chest or shortness of breath
- Muscle tension (hello clenched jaw and aching shoulders)
- Nausea or upset stomach
- Dizziness or light headedness
- Fatigue (yep, anxiety is exhausting)
- Insomnia or restlessness
Many clients come to therapy thinking they have a physical illness—only to realise their body is reacting to chronic stress or unacknowledged fear.
2. Cognitive Symptoms
Ever feel like your brain is running a marathon while you’re just trying to buy groceries? Anxiety can hijack your thoughts:
- Racing thoughts
- Worst-case scenario thinking
- Overanalysing everything
- Indecisiveness
- Difficulty concentrating (your brain is busy scanning for danger)
It can feel like your mind is always “on,” but never actually at peace.
3. Emotional Symptoms
Emotions are the core of anxiety, even if they’re hard to name. You might feel:
- Irritable or on edge
- Fearful, even when nothing seems wrong
- A sense of dread
- Easily overwhelmed
- Emotionally flooded or numb
Sometimes people don’t realize they’re anxious—they just think they’re “moody” or “not coping well.” But anxiety often lurks beneath those emotional states.
4. Behavioural Symptoms
Anxiety can also influence how you act. Common behaviour patterns include:
- Avoidance (of people, places, situations)
- Seeking constant reassurance (“Do you think I did the right thing?” on repeat)
- Procrastination or perfectionism
- Compulsive behaviours or rituals
- People-pleasing to keep the peace
These behaviours are usually attempts to manage the inner discomfort. They seem logical—but in reality, they often perpetuate the cycle of anxiety.
Why Does Anxiety Happen?
There isn’t a single explanation, but several usual suspects stand out:
1. Biology & Brain Chemistry
Some brains are just wired to be more sensitive to threat. Genetics, brain structure, and neurotransmitter imbalances all play a role. If anxiety runs in your family, it’s not your imagination—it’s likely inherited in part.
2. Life Experiences
Trauma, childhood stress, bullying, neglect, or ongoing pressure can all prime your nervous system to live in a heightened state of alert. Your brain learns to expect danger—even when it’s not there.
3. Personality & Temperament
People who are conscientious, empathetic, or highly sensitive often experience more anxiety. Why? Because they care. They notice subtle shifts. They anticipate problems. These traits can be strengths—but when they go into overdrive, anxiety can follow.
4. Environment & Lifestyle
A high-stress job, a chaotic home, poor sleep, too much caffeine, or never taking a break—these aren’t “just life.” They can all crank up anxiety, too.
“But I Don’t Even Know Why I’m Anxious…”
That’s one of the trickiest things about anxiety—it doesn’t always come with a clear cause. You might wake up feeling panicked for no reason. Or you might feel low-level dread every Sunday night, even if Monday looks perfectly normal on paper.
Anxiety isn’t always logical. It’s not always tied to an event. Sometimes it’s a learned pattern. Sometimes it’s a protective mechanism. And sometimes, it’s your body trying to say something your brain hasn’t caught up to yet.
That doesn’t mean it’s imaginary; it simply reflects its complexity. And that’s perfectly okay.
What Anxiety Is Not
Let’s clear up a few common myths:
- Anxiety isn’t a weakness.
- It doesn’t mean you’re broken or “too sensitive.”
- It’s not something you can just “snap out of.”
- And it’s definitely not something to be ashamed of.
Your anxiety is your mind and body working overtime to protect you. It’s overactive self-preservation—not failure.
What Can You Do About It?
The good news? Anxiety is manageable. You don’t have to endure a constant state of unease or fear.
Here are a few steps that can help:
1. Name It
Awareness is everything. Start noticing what your anxiety looks like. Where do you feel it? When does it show up? What are the early warning signs?
Naming it takes away some of its power. “This is anxiety,” can often be a more constructive thought than, “Something is seriously wrong.”
2. Breathe (Yes, Really)
It sounds basic, but most people with anxiety are unknowingly shallow breathing all day. Deep, slow belly breaths help signal to your nervous system that you’re safe. It’s not magic—it’s biology.
3. Challenge Your Thoughts
Not every anxious thought is a fact. Ask yourself: “Is this fear realistic? Is it helpful? What’s another way to look at this?”
Therapy can really help with this—it’s like training your brain to stop spiralling into disaster movies every time someone doesn’t text back.
4. Move Your Body
Anxiety is energy. Moving helps burn it off. Walk, stretch, dance, punch a pillow—whatever helps get you out of your head and back into your body.
5. Get Support
You don’t have to do it alone. Therapy provides a safe space to explore what’s driving your anxiety and build tools to manage it. There’s no one-size-fits-all solution, but there are personalised paths to feeling better.
Final Thoughts: You’re Not “Too Much”—You’re Just Wired for Awareness
Anxiety can feel overwhelming, even paralysing. But it doesn’t mean you’re doomed to feel this way forever. It means your system is reacting to something—and with the right support, you can learn to understand it, manage it, and live with more ease.
Whether your anxiety feels like a constant hum or a full-on siren, you deserve relief. You have a right to feel at ease within your own mind.
Ready to Take Charge of Your Anxiety and Regain Control?
If you’re tired of overthinking everything, running on empty, or feeling like anxiety is the boss of your brain—therapy can help. We’ll figure it out together, at your pace, without judgment.
Let’s quiet the chaos and create room for peace, focus, and a renewed sense of self.
👉 Book a session now – you don’t have to carry this alone.
Image by Melanie van de Sande from Pixabay