Understanding Anxiety: Identifying, Coping, and Managing

Author: Sadhana Singh, Counselling Psychologist  

Editor: EmptyCare Team 

Updated: 14th June 2023  

Anxiety is a normal physiological body response to either actual or perceived threats. Anxiety is the skill of worrying about things that haven't happened and probably never will. It is a common experience that individuals encounter at certain points in their lives.  

While people often use the term "anxiety" to describe feelings of worry and unease, it is important to distinguish between general anxious feelings and clinical anxiety disorders, which encompasses various specific conditions. Occasional & general anxiety is a normal part of life which involves feelings of fear, worry, and apprehension about future events or uncertain situations. Persistent and excessive anxiety that interferes with daily functioning like not being able to go to work, school or social gatherings may indicate an anxiety disorder and can affect relationships. 

Anxiety can manifest in various ways, impacting both mental and physical well-being. Recognizing the signs and understanding how to cope with anxiety is crucial for promoting overall mental health and enhancing daily functioning. In this article, we will explore what anxiety is, how to identify if you have anxiety, and practical strategies for coping and managing this condition. 

Identifying if You Have Anxiety:  

If you experience the following signs and symptoms frequently, it may indicate the presence of an anxiety disorder. These symptoms can be largely divided into two categories: mental and physical.  

Mental Symptoms:  

• Excessive worry: Constant or persistent worrying about future events, even when there is no immediate threat. 
• Racing thoughts: A rapid flow of thoughts that can be difficult to control or quieten. 
• Difficulty concentrating: Finding it challenging to focus, stay attentive, or complete tasks due to a preoccupation with anxious thoughts. 
• Irritability or agitation: Feeling easily annoyed, agitated, or on edge, often accompanied by a decreased tolerance for stressors. 
• Feeling on the edge or impending doom: A persistent sense of unease or a feeling that something terrible is about to happen. 
• Sleep disturbances: Trouble falling asleep, staying asleep, or experiencing restless, disturbed sleep patterns. 
• Cognitive distortions: Distorted or exaggerated thinking patterns, such as catastrophic thinking, jumping to conclusions, or overgeneralization. 
• Memory problems: Difficulty with memory recall or experiencing lapses in memory due to heightened anxiety levels. 

Physical Symptoms:  

• Rapid heartbeat or palpitations: Feeling your heart racing or pounding in your chest. 
• Shortness of breath: Difficulty catching your breath or feeling like you can't breathe deeply enough. 
• Sweating: Experiencing excessive sweating, particularly on the palms of the hands or forehead. 
• Trembling or shaking: Uncontrollable shaking or trembling of the hands, legs, or other body parts. 
• Muscle tension: Feeling tense or experiencing muscle stiffness, often in the neck, shoulders, or jaw. 
• Gastrointestinal issues: Upset stomach, nausea, stomach-aches, or digestive disturbances. 
• Fatigue or restlessness: Feeling tired or experiencing restlessness, difficulty sitting still, or constant movement. 
• Dizziness or light-headedness: Feeling dizzy, lightheaded, or having a sensation of unsteadiness. 

Coping with Anxiety:  

While professional help is recommended for managing anxiety disorders, here are some practical coping strategies that can provide relief for general anxiety: 

• Deep Breathing: Practice deep breathing exercises to activate the body's relaxation response. Breathe in slowly through your nose, hold for a few seconds, and then exhale slowly through your mouth. This technique helps calm the nervous system and reduce anxiety. 
• Progressive Muscle Relaxation (PMR): PMR involves tensing and then releasing each muscle group in your body, one at a time. By progressively relaxing your muscles, you can reduce overall tension and promote a sense of relaxation. 
• Mindfulness Meditation: Engage in mindfulness meditation, which involves focusing your attention on the present moment without judgment. This practice helps shift your focus away from anxious thoughts and cultivates a sense of calm and acceptance. 
• Cognitive Restructuring: Challenge and reframe negative or anxious thoughts by examining the evidence supporting them and considering alternative, more balanced perspectives. Replace irrational thoughts with realistic and positive ones. 
• Self-Care: Prioritize self-care activities to nurture your overall well-being. This can include getting enough sleep, maintaining a balanced diet, engaging in regular exercise, practicing good hygiene, and setting aside time for activities you enjoy. 
• Stress Management: Implement stress management techniques, such as time management, setting boundaries, and prioritizing tasks. Break overwhelming tasks into smaller, manageable steps, and practice relaxation techniques when feeling overwhelmed. 
• Social Support: Reach out to trusted friends, family, or support groups to share your feelings and experiences. Talking about your anxiety with others who understand can provide comfort, validation, and a fresh perspective. 
• Limiting Media Consumption: Reduce exposure to news or social media that may contribute to anxiety. Constant exposure to negative or triggering information can intensify anxiety levels. Set boundaries and take breaks from media when needed. 
• Engage in Relaxing Activities: Participate in activities that promote relaxation, such as reading, listening to calming music, practicing hobbies, spending time in nature, or engaging in creative outlets like drawing or journaling. 

Professional Help and Management:  

• If anxiety significantly affects your daily life or becomes overwhelming, consider seeking professional help. Mental health professionals, such as therapists or counsellors, can provide guidance, support, and evidence-based therapies or medication if necessary. If you want to book a session, you can explore EmptyCare Therapists.  
• Additionally, lifestyle modifications, such as regular exercise, healthy eating, stress reduction techniques, and sufficient sleep, can contribute to managing anxiety effectively. Finding a management plan that works for you may involve a combination of strategies tailored to your unique needs. 

Understanding anxiety, recognizing its symptoms, and developing coping strategies are essential steps towards managing this condition. By seeking support, practicing self-care, and exploring professional assistance, individuals can navigate anxiety and regain control over their lives. Remember, each person's journey with anxiety is unique, and it's crucial to be patient and compassionate with yourself throughout the process. With the right tools and support, it's possible to live a fulfilling life while effectively managing anxiety.