Understanding Anxiety
Anxiety is a natural human experience, one that everyone feels at times. It’s part of our built-in alarm system, helping us prepare for challenges or stay alert in the face of potential danger. But when that alarm stays on too long or becomes overly sensitive, it can start to interfere with daily life.
Anxiety involves both emotional and physical responses to perceived threats or stressors. While occasional anxiety is normal, anxiety disorders occur when worry or fear becomes persistent, excessive, or disproportionate to the situation. From a Cognitive Behavioural Therapy perspective, anxiety often involves a feedback loop between thoughts, emotions, and behaviours. For example, a fearful thought (“Something bad is going to happen”) can trigger physical symptoms (like a racing heart), which reinforces the sense of danger. Learning to disrupt this loop can help reduce symptoms of anxiety.
Common symptoms include:
Racing thoughts or constant worry
Muscle tension or restlessness
Difficulty sleeping
Rapid heartbeat or shortness of breath
Trouble concentrating
Feeling “on edge” or easily overwhelmed
Who Does Anxiety Affect?
Anxiety is one of the most common mental health concerns worldwide and it can affect anyone, regardless of age, background, or circumstance.
However, certain factors can make someone more vulnerable:
· A family history of anxiety or depression
· Chronic stress or trauma
· Perfectionism or high self-expectations
· Major life transitions or uncertainty
· Biological sensitivity in the body’s “fight-or-flight” system
Even people who appear calm on the surface can experience intense internal anxiety. Understanding that anxiety is not a personal weakness, but a physiological and psychological pattern, helps reduce shame and opens the door to effective management.
What Can I Do?
1. Recognize and name your anxiety.
Labeling your experience (“I’m noticing I feel anxious”) helps activate the rational part of your brain and reduces the emotional intensity of the moment.
2. Use grounding techniques.
Simple strategies like deep breathing, progressive muscle relaxation, or naming five things you can see, four you can touch, three you can hear, and so on, help anchor you in the present moment.
3. Move your body.
Physical activity releases tension and helps regulate stress hormones. Even short walks or daily stretching can make a noticeable difference.
4. Connect with others.
Isolation tends to amplify anxiety. Reaching out to trusted friends or family can provide perspective and emotional relief.
5. Seek professional support.
If anxiety feels unmanageable or is interfering with your relationships, sleep, or work, reaching out to a counsellor or healthcare provider can help. CBT, mindfulness-based approaches, and other evidence-based therapies are highly effective in reducing anxiety symptoms and restoring balance.
A Final Note
Anxiety can feel all-consuming, but it’s also highly treatable. Learning to understand your body’s signals, manage your thoughts, and develop calming routines takes practice, but with time and support, you can begin to tune into your emotions without letting them control you.
If you’re struggling with anxiety, you don’t have to face it alone. Help is available, and healing is possible.
IN AN EMERGENCY:
Call NL Healthline at 811
Call or text the Suicide Help Line at 988
Call Kids Help Phone at 1-800-668-6868
If you feel you cannot keep yourself or your loved one safe, call 911 or go to your nearest emergency room
Written by: Emily Seguin, MSW, RSW
