Understanding Anxiety...

Part One Of The Anxiety Series.

As a professional talking therapist, I often meet people struggling with anxiety. They ask, “Why do I feel this way?” or “Is there something wrong with me?” or Why can't I stop this?" It can feel overwhelming ...and they want it to stop!

One of the most important things to know is that anxiety is a normal part of being human...

What Is Anxiety?

Anxiety is our body’s natural response to perceived danger or stress. It’s a survival mechanism that is hard-wired in us and evolved to keep us safe from danger. That flutter in your stomach before a big presentation, the rush of adrenaline when you hear a sudden noise, these are all signs that your brain is doing its job; preparing you to fight or flee (or freeze). If there was a big growling real tiger in the room, that adrenaline would be a REALLY useful response! It could give you a chance to escape, but without it you'd definitely be dinner! In fact it might sound counter-intuitive, and maybe a little strange! But thanking our system for looking out for us and working so hard to save us from danger AND letting it know in a calm and compassionate way, that there are no tigers in the room, could even help our system settle a little!

In short, anxiety as a response in itself is not a bad thing. It's normal to experience anxiety before a driving test or an interview. In fact, in moderation it can help you perform better under pressure, stay alert, and respond quickly to challenges.

When Does Anxiety Become "Unhealthy"?

Anxiety becomes a problem when it:

• Is excessive or disproportionate to the situation

• Persists even after the stressor is gone

• Interferes with daily life, relationships, or work

• Leads to avoidance of situations that aren’t truly dangerous

  
  

When it feels like anxiety is controlling your choices or leaving you feeling constantly on edge, it might be time to seek support.

Top Tips to Manage Anxiety

Here are a few practical strategies which you may find useful. The aim is to bring your system back in to balance:

1. Breath-work

   Slowing breaths to a steady rhythm activates your body’s calming response. Try inhaling for 4 seconds, holding for 4, and exhaling for 6.

   
   

2. Grounding Yourself in the Present

   Use the 5-4-3-2-1 technique: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste, in this very moment.

   
   

3. Limit Stimulants

   Caffeine and sugar can increase feelings of anxiety. Moderating them can help your body stay balanced.

   
   

4. Challenge Anxious Thoughts

   Ask yourself: Is this thought realistic? Is what you're worrying about happening right this very minute? What’s the evidence for and against the worst worry thought? Ask yourself, what might I say to a friend thinking this?

   
   

5. Create a Calm Routine

   Sleep, movement, and regular meals help stabilise your mood and energy.

   
   

6. Talk About It

   Whether with a trusted friend or a professional, sharing how you feel can reduce the burden of anxiety.

   
   

Anxiety is part of life, and in fact an important part of our body's safety mechanism. Without any anxiety at all we wouldn't care about the consequences of our behaviour and might put ourselves in danger, but anxiety doesn’t have to rule your life. With the right tools and support, it can become something you understand, manage, and even grow from. Read and pick up some tips in the rest of the series and if you are struggling and want some support with your anxiety, some help to understand your experiences better and to improve your coping mechanisms, get in touch. One of our therapists will be able to help. Anxiety doesn't have to rule your life.

Watch out for the following to come, in the Anxiety series:

Breath-work, Grounding, Stimulants, Sleep, Exercise, Connection and more!...