Understanding Anxiety and Learning to Cope
- Debra Anson
- 10 minutes ago
- 3 min read
Anxiety is a normal part of being human. It’s our body’s way of alerting us to potential danger or stress — a built-in alarm system that sometimes gets a little too sensitive. When anxiety becomes overwhelming or constant, it can interfere with sleep, concentration, relationships, and overall well-being. The good news is that anxiety can be managed, and there are many effective coping skills that can help you feel calmer, more grounded, and in control.
What Anxiety Feels Like
Anxiety can show up in different ways for different people. You might notice:
Racing thoughts or constant worrying
Tension in your shoulders or jaw
A fast heartbeat or shortness of breath
Restlessness or trouble sleeping
A sense of dread, even when nothing seems wrong
Understanding how anxiety feels in your body and mind is the first step toward managing it. Naming what’s happening — “I’m feeling anxious right now” — can create a small but powerful sense of distance between you and the feeling itself.
Calming the Inner Storm
When anxiety rises, it can feel like you’re caught in a raging sea — waves of fear and uncertainty crashing from every direction. Coping skills act like an anchor and a steady hand on the rudder. They don’t stop the waves from coming, but they help you stay afloat until the storm passes.
Everyday Coping Skills
1. Deep Breathing
Simple breathing techniques like box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) can calm your nervous system. Breathing deeply tells your body it’s safe to relax, lowering your heart rate and quieting racing thoughts.
2. Grounding Techniques
When anxiety makes you feel disconnected or panicked, grounding exercises bring you back to the present. Try naming 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste. It’s a quick way to shift focus from worry to awareness.
3. Movement
Exercise — even a short walk — releases endorphins that help regulate mood and reduce anxiety. You don’t need an intense workout; gentle stretching, yoga, or dancing in your kitchen count too.
4. Limit Stimulants
Caffeine and sugar can fuel anxious feelings. Pay attention to how your body reacts to coffee or energy drinks. Cutting back or switching to herbal tea may make a noticeable difference.
5. Challenge Negative Thoughts
Anxiety often feeds on “what if” thinking. When your mind starts spiraling, ask yourself: Is this thought true? What evidence do I have? What would I tell a friend who felt this way?Replacing catastrophic thinking with balanced, realistic thoughts helps calm the storm.
6. Connect with Others
Talking about your anxiety with a trusted friend, counselor, or support group can bring relief. You don’t have to manage it alone — sharing your experience often makes it feel smaller.
7. Faith and Mindfulness
For many people, prayer, meditation, or reflection on faith provides deep peace. Spending time in silence, journaling, or simply repeating a calming phrase can create moments of stillness in a busy mind — like finding a quiet harbor after rough seas.
When to Seek Help
If anxiety starts to interfere with your work, relationships, or daily functioning, it’s time to reach out for help. Therapists, doctors, and counselors can offer tools like Cognitive Behavioral Therapy (CBT), mindfulness training, or medication when needed. Getting support isn’t a sign of weakness — it’s a courageous step toward healing.
A Final Word
Managing anxiety is a process, not a one-time fix. Some days will feel easier than others. Be patient with yourself, and celebrate small victories — like getting out of bed, showing up, or taking that deep breath when it feels hardest.
The sea will calm again. You are learning how to steer through the waves, and in time, you’ll find the still waters of peace waiting just beyond the storm.
Seeking additional support? Let's talk.
Debi Anson LCSW CAADC
616-268-2787