How to Recognise and Manage Anxiety in Everyday Life
Day 9 of 30
As a dedicated mental health advocate and counsellor, I’ve come to value just how powerful open, honest conversations about mental health can be. This November, I’m embarking on a 30-day writing journey, sharing a new mental health article each day, not only to raise awareness but to raise funds for Movember.
You're driving your car down a winding mountain road. The weather is clear and you feel in control until suddenly, fog rolls in, thick and blinding. You can barely see the road ahead, your hands grip the wheel tightly, and your heart races as you strain to navigate each curve. You know you’re not in immediate danger, but the fear feels very real, and each twist and turn intensifies the tension. This frightening sense of unease, this need to brace yourself without knowing for sure what lies ahead, is how anxiety often feels as if it is a fog of worry and nervousness clouding what might otherwise be a smooth journey.
Anxiety is one of the most common mental health challenges, yet it’s often misunderstood. For some, it can be a mild, manageable discomfort; for others, it can feel overwhelming, like struggling through endless fog. In this article, I’ll share my own experiences of what anxiety feels like, practical techniques for managing it, and advice on how to support others who may be experiencing it. With the right strategies, anxiety can be managed, allowing you to regain clarity and control.
What Anxiety Feels Like
Anxiety doesn’t look the same for everyone, and it manifests in various ways, from physical symptoms to emotional responses.
Many people describe it as a feeling of impending doom, restlessness, or persistent worry, even in situations where the threat is minimal or nonexistent. It can lead to:
Physical sensations like a racing heart, sweating, shaking, or difficulty breathing.
Emotional responses such as irritability, overwhelming fear, or a sense of dread.
Cognitive challenges where thoughts spiral into worst-case scenarios or obsessive worries.
Understanding these symptoms is essential in recognising that anxiety is not "just in your head." It’s a complex experience that involves both the mind and body, making it very real to those who experience it.
Practical Techniques for Managing Anxiety
While anxiety can feel all-consuming, there are effective techniques to manage it. Here are some practical approaches that can make a significant difference:
Breathing Exercises
When anxiety strikes, your body’s "fight or flight" response kicks in, leading to rapid, shallow breathing. Practicing deep breathing techniques can help calm this response. Try inhaling deeply for four counts, holding for four, and exhaling for four. This "box breathing" technique can signal to your body that it’s safe, helping to reduce anxiety.
Grounding Techniques
Grounding helps you reconnect with the present moment, which can be incredibly useful when anxious thoughts spiral out of control. Try the "5-4-3-2-1" technique: identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This exercise can anchor your mind and reduce feelings of panic.
Mindfulness Meditation
Mindfulness meditation encourages you to observe your thoughts without judgement, allowing anxious feelings to pass without resistance. You can start with a few minutes each day, focusing on your breathing or using a guided meditation app. Over time, this practice can help you build resilience to anxiety triggers.
Physical Activity
Exercise is a powerful anxiety reliever because it releases endorphins, which are natural mood lifters. Even a short walk or some stretching can make a difference, helping to release pent-up tension and provide a sense of calm.
Journaling Your Thoughts
Writing down anxious thoughts can provide clarity and perspective. By putting your worries on paper, you can step back and assess them objectively, sometimes realising that they’re less frightening than they initially seemed.
Supporting Someone with Anxiety
If you know someone who struggles with anxiety, your support can make a huge difference. Here’s how to be there for them in a meaningful way:
Listen Without Judgement: Allow them to express their fears without minimising or dismissing their feelings. Sometimes, simply listening can be incredibly validating.
Encourage Healthy Coping Mechanisms: Gently suggest techniques like breathing exercises or mindfulness practices if they seem receptive. Avoid forcing advice; instead, offer tools and let them choose what feels comfortable.
Be Patient: Anxiety doesn’t just go away overnight. Offering patience and understanding, especially during difficult moments, can help them feel less alone.
Check In Regularly: Letting them know you’re there, even with a simple message, can provide comfort. Small gestures remind them they’re supported and not isolated in their struggles.
Living with anxiety can feel like driving through that constant fog, where every curve of the road going forward is uncertain. But with the right techniques and support, it is possible to lift that fog and find a clearer path. Whether you’re personally struggling with anxiety or supporting someone who is, patience, understanding, and proactive self-care are key. Remember, anxiety is a common challenge, and learning how to manage it is a step towards reclaiming control, clarity, and peace.
These articles tackle vital topics related to mental well-being, many of them drawn directly from my own experiences and insights gained through my work in Bent Couch Counselling.
Movember’s mission is to support men’s mental health, address prostate and testicular cancer, and prevent suicide, which is a cause close to my heart. My personal connection to Gay Fathers Worldwide has encouraged me to raise $10,000 as part of Movember. I encourage you to donate here to an incredible cause.
By sharing personal perspectives and strategies over these 30 days, I hope to foster deeper understanding and connection around mental health issues. This project is about more than just reading or writing; it's about taking action.
I hope sharing my experience can be a guide, perhaps even a comfort, for others on a similar path.
