Understanding Anxiety: What It Is and How to Cope

Menakshi Guha
Jul 22
2 min read

Break down what anxiety feels like, what causes it, and offer practical tools (including grounding techniques, CBT strategies, and when to reach out for professional support

Understanding Anxiety

What Anxiety Feels Like

Anxiety can manifest in various physical, emotional, and cognitive ways, including:

Physical Symptoms: Increased heart rate, sweating, trembling, fatigue, headaches, and gastrointestinal issues.
Emotional Symptoms: Feelings of dread, irritability, restlessness, and overwhelming worry.
Cognitive Symptoms: Difficulty concentrating, racing thoughts, and a tendency to overthink or catastrophize situations.

Causes of Anxiety

Anxiety can arise from a combination of factors, including:

Genetic Predisposition: Family history of anxiety disorders can increase susceptibility.
Environmental Factors: Stressful life events, trauma, or ongoing stress can trigger anxiety.
Chemical Imbalances: Neurotransmitter imbalances in the brain may contribute to anxiety symptoms.
Health Conditions: Certain medical issues, such as thyroid disorders or heart conditions, can also lead to anxiety.

Practical Tools for Managing Anxiety

Grounding Techniques

Grounding techniques can help bring focus back to the present moment. Consider these methods:

5-4-3-2-1 Technique: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Breathing Exercises: Practice deep breathing by inhaling for a count of 4, holding for 4, and exhaling for 4.
Body Scan: Focus on each part of your body, starting from your toes and moving up to your head, noticing any tension and consciously relaxing those areas.

Cognitive Behavioral Therapy (CBT) Strategies

CBT can be effective in managing anxiety. Here are some strategies:

Challenge Negative Thoughts: Identify irrational thoughts and replace them with more balanced ones.
Exposure Therapy: Gradually expose yourself to anxiety-provoking situations in a controlled manner to reduce fear over time.
Behavioral Activation: Engage in activities that you enjoy or find fulfilling to counteract feelings of anxiety.

When to Reach Out for Professional Support

It’s important to seek professional help if:

Your anxiety interferes with daily activities or relationships.
You experience panic attacks or severe anxiety symptoms.
You find it difficult to manage anxiety on your own despite using self-help strategies.
You have thoughts of self-harm or harming others.

Conclusion

Anxiety is a common experience that can be managed through understanding its symptoms, identifying its causes, and utilizing practical tools. If anxiety becomes overwhelming, seeking professional support can be a crucial step toward recovery and improved mental health.

At Beal Wellness, we offer personalized treatment plans—including talk therapy, CBT, and medication management when needed. We’ve been helping people in Georgia heal for 40+ years.