Understanding, managing and reducing anxiety

Anxiety is a normal part of life, often manifesting as a response to stress or challenging situations. According to Wikipedia, anxiety is "an emotion characterised by an unpleasant state of inner turmoil and includes feelings of dread over anticipated events. It is different from fear, which is an emotional response to a present threat, whereas anxiety is the anticipation of a future one." While anxiety is a common and natural reaction, it can become overwhelming and disruptive when it turns chronic.

A 2023 study by Champion Health in the UK found that 60% of people experienced at least mild symptoms of anxiety. This indicates how widespread anxiety is across different populations, affecting people at various stages of life. In my work as a therapist, I have seen firsthand how anxiety impacts individuals differently. One common thread among my clients is that anxiety often coexists with issues like self-doubt or low self-esteem, making it more challenging to manage.

Recognising the signs and symptoms of anxiety

Anxiety presents itself in a range of emotional, physical, and behavioural symptoms. Some of the most common emotional symptoms include excessive worry, fear, irritability, and a constant sense of dread. These emotional symptoms can create significant internal distress, leading individuals to feel overwhelmed by their thoughts.

On the physical level, anxiety can manifest as a rapid heartbeat, sweating, trembling, and fatigue. Many people also experience difficulty sleeping, which can exacerbate their anxious feelings, creating a vicious cycle of stress and exhaustion. Cognitive symptoms such as difficulty concentrating or intrusive thoughts are also common, making it difficult to stay focused on daily tasks.

The impact of anxiety on daily life

Anxiety can have a profound impact on many aspects of daily life, including work, relationships, and overall well-being. In the workplace, for example, anxiety can manifest as negative self-talk before a presentation or a racing heart and trembling hands before a meeting. These physical and emotional symptoms may prevent individuals from performing at their best, limiting their career progress.

Anxiety can also interfere with relationships. Many individuals with anxiety struggle with constant overthinking, worrying about how others perceive them, or ruminating over past conversations and actions. This can lead to social withdrawal and avoidance of situations that might trigger anxious feelings, ultimately diminishing one’s self-esteem and overall well-being.

Left untreated, anxiety can worsen and may contribute to more severe mental health issues, such as depression or addiction. This is why seeking therapy is crucial—not only to manage symptoms but also to address the root causes of anxiety. Therapy offers a safe space to explore and better understand these feelings, allowing individuals to regain control of their lives.

Tips for managing and reducing anxiety

Managing anxiety can be challenging, but there are practical strategies you can use to help reduce its impact on your life. Below are some effective tips to help you manage anxiety:

1. Practice deep breathing: Slow, deep breathing can help regulate your nervous system, bringing a sense of calm and control. Try practising deep breathing exercises regularly, ideally a few times a day.
2. Exercise regularly: Regular exercise, even if it’s just a brisk walk or light stretching, can significantly improve your mood. Physical activity releases stress hormones and promotes the production of endorphins—your brain’s natural mood boosters.
3. Limit caffeine and sugar: Caffeine and sugar can contribute to anxiety by increasing your heart rate and causing feelings of nervousness. Reducing or avoiding these stimulants can help you feel more at ease.
4. Challenge negative thoughts: Journaling is a great way to become more aware of your thought patterns. Writing down your negative thoughts can help you identify them, and then challenge them. Ask yourself questions like, “Is this thought true? Do I have any real evidence to support it?” Most of the time, you’ll find that these negative thoughts are based on irrational fears. By regularly challenging these thoughts, you can start to develop healthier, more positive thinking patterns.
5. Focus on what you can control: Anxiety often arises from feeling overwhelmed by things outside your control. Instead of focusing on what you can’t change, try to direct your attention to the things you can influence. Accepting that some things are beyond your control can help reduce anxious feelings.
6. Practice self-care: Make self-care a priority by dedicating time to activities that bring you joy and relaxation. Whether it’s engaging in a hobby, reading a book, or spending time in nature, these relaxing activities can help reduce stress and promote a sense of calm.
7. Get enough sleep: Sleep is essential for maintaining good mental health. Aim for 7-9 hours of quality sleep each night. Establish a calming bedtime routine that may include activities like reading, gentle stretching, or deep breathing exercises to help prepare your body and mind for restful sleep. A consistent sleep schedule can significantly reduce anxiety.

How therapy can help with anxiety 

Therapy is a powerful tool for addressing anxiety, offering a structured and supportive environment for healing. Cognitive Behavioral Therapy (CBT) is one of the most effective approaches, helping individuals identify and challenge their anxious thoughts and replace them with more realistic and positive ones. CBT focuses on breaking the cycle of negative thinking, which can significantly reduce the intensity of anxiety symptoms.

In addition to CBT, mindfulness techniques can be incredibly helpful. These techniques teach individuals how to ground themselves in the present moment, reducing the tendency to get caught up in anxious thoughts about the future. For some clients, exposure therapy may also be necessary. This approach involves gradual exposure to anxiety-provoking situations in a controlled and safe manner, helping to reduce the power that these situations hold over them.

As a psychodynamic therapist, I also explore the deeper roots of anxiety with my clients. Our past experiences shape our adult lives, and unresolved issues from childhood or earlier life stages can manifest as anxiety in the present. By examining and understanding these past experiences, clients can begin to develop greater self-awareness and compassion for themselves. This newfound understanding allows them to replace old, unhelpful thought patterns and behaviours with more supportive ones, creating lasting change.

If you find yourself struggling with anxiety or recognise some of these symptoms in your own life, it’s important to know that help is available. Talking with a professional can offer you the support and guidance you need to navigate your anxiety and move forward with greater peace and clarity. Don’t hesitate to reach out—taking the first step can be transformative.