I’m Anxious…now what?

Acknowledging and Coping with Anxiety

We hear the term ‘anxiety’ all of the time now, but what is anxiety at its core? Well, anxiety is a natural human response to stress, uncertainty, or danger. It’s the feeling everyone gets from time to time, often right before a big presentation, a first date, or during major life changes. 

If it’s so normal and common, then why is it such a popular word or topic? Well, when anxiety becomes persistent, overwhelming, or interferes with daily life, it may actually be an anxiety disorder.

Anxiety disorders are among the most common mental health conditions worldwide, according to the World Health Organization (2025). They include generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and specific phobias. 

How do you know if you might have an anxiety disorder? Well, according to the National Institute of Mental Health (2025), people with general anxiety disorder (GAD) often experience one or more of these signs/symptoms:

• Difficulty concentrating, relaxing, eating, and/or sleeping

• Often feeling worried and restless about daily things

• Increased and/or frequent sweating, bathroom breaks, and/or mood swings

• Physical symptoms including but not limited to headaches, shortness of breath, and muscle or stomach pains.

Fortunately, anxiety can be managed. With the right tools and support, you can reduce symptoms and regain control over your life. Here are several coping strategies that you can begin to utilize if you find your anxiety if overwhelming you:

1. Practice Mindfulness and Meditation

Mindfulness involves staying present and fully engaging with the current moment. It helps interrupt the cycle of anxious thoughts and creates space between you and your reactions. 

Meditation, especially mindfulness meditation, has been shown to reduce anxiety symptoms by activating the parasympathetic nervous system and deactivating our sympathetic nervous system; our fight or flight response network within our bodies that plays a huge role in anxiety (University of Utah, n.d.). Even just a few minutes every day can leave a positive impact on both your mind and body.

2. Challenge Negative Thinking

Anxiety can be caused by a variety of different events, influences, and sources. Cognitive-behavioral techniques (CBT) encourage individuals to identify thought patterns and potential sources of your anxiety and respond in a safe and healthy way.

For example, replacing “I’ll fail for sure” with “I’ve prepared, and I’ll do my best” can shift the emotional response and lessen anxiety. Keeping a thought journal can be a helpful first step to track and challenge automatic thoughts like these.

3. Get Regular Exercise

Physical activity isn’t just good for your body—it’s powerful for your mind, too. Activities like walking, yoga, swimming, or dancing can reduce stress hormones and provide a healthy distraction from anxious thoughts.

4. Establish a Routine

A predictable routine can bring structure and reduce uncertainty, which is a common trigger for anxiety. Simple habits like waking up and going to bed at the same time, planning meals, or scheduling breaks during work can help create a sense of control and calm.

5. Talk to Someone

Social support is crucial. Talking with a trusted friend, family member, or therapist can help you process feelings and gain perspective. Therapy, especially cognitive-behavioral therapy (CBT), has a strong track record of helping individuals manage anxiety effectively. If you find that this is something you might need, take that first step to reach out to someone.

Final Thoughts

Anxiety can make you feel like you’re isolated and out of control, but it’s important to remember you’re not alone and it is treatable. Everyone’s experience is different, so finding what works best may take time and patience. Whether through mindfulness, movement, therapy, or a combination of methods, managing anxiety is entirely possible with the right approach that you can get to by taking small, consistent steps.

Have you experienced an anxiety disorder before? What was the first step that you took to get the help you needed? Comment and share our experiences in this safe and judgement-free place.

References

Anxiety disorders. (2025). The World Health Organization. Retrieved from https://www.who.int/news-room/fact-sheets/detail/anxiety-disorders 

Generalized Anxiety Disorder: What You Need to Know. (2025). National Institute of Mental Health. Retrieved from https://www.nimh.nih.gov/health/publications/generalized-anxiety-disorder-gad 

How Does It Work? (n.d.). University of Utah. Retrieved from https://medicine.utah.edu/students/wellness/what-is-wellness/mindful-meditation/how-does-it-work#:~:text=Stress%20and%20the%20body:%20When%20we%20practice,us%20down%20and%20helps%20us%20to%20relax.