Embracing the Anxious Mind: A Guide to Understanding and Healing

Anxiety is a common human experience, a natural response to stress and challenging situations. It can be a powerful motivator, helping us stay alert and focused when facing threats or demands. However, when anxiety becomes excessive or chronic, it can have a profound impact on mental and physical well-being. Below I’ll talk more about what anxiety is, its symptoms, and ways we cope with anxiety.

What is Anxiety?

A lot of my clients come into therapy stating “I feel like I can’t relax” or “I’m always on edge.” Some of them may know that what they are experiencing is anxiety while others may not. Anxiety is common. All of us will experience anxiety at some point in our lives. It may be referred to as the “Sunday Scaries,” that pervasive sense of dread that won’t go away, or constantly feeling on edge. It is a natural response to perceived threats, whether they are real or imagined. While this response was a survival mechanism for us that has evolved over thousands of years, sometimes our bodies may get stuck in anxiety when we are not experiencing a real threat. For example, our body may not know the difference between us coming across a bear and our boss emailing us to schedule a meeting. Insert dread.  We may experience similar symptoms in both cases such as heart racing, heightened alertness, muscle tension, etc. While everyone may experience occasional anxiety, when anxiety symptoms become chronic and interfere with daily life, it may be indicative of an anxiety disorder that can benefit from professional evaluation and treatment.

Symptoms of Anxiety

So, what are the symptoms of anxiety? Like with anything, anxiety can present itself in different ways and be nuanced. However, below are a few ways that anxiety may show up:

Physical Symptoms: rapid heartbeat, GI distress, difficulty sleeping, restlessness, feeling on-edge, muscle tension, sweating, shallow breathing

Cognitive Symptoms: racing thoughts, thinking of worst-case scenarios, difficulty concentrating, excessive worry that is difficult to control

Emotional Symptoms: feeling more irritable in relationships, social withdrawal if you experience anxiety in social situations

Behavioral: avoidance of situations that make you anxious

Ways We Cope With Anxiety That Aren’t Helpful

One of the most common ways I see clients cope with anxiety is through avoidance. My clients may avoid the things that make them anxious (e.g., putting off replying to their boss, procrastinating on a difficult task, etc.). While this may help in the short term to alleviate symptoms of anxiety, it often reinforces anxiety. By approaching the things that make us anxious and tolerating the uncomfortableness, most of us see that it wasn’t actually that bad and that the worst-case scenario we feared would happen did not in fact happen.

Another way we may cope with anxiety or uncertainty is by “dress rehearsing tragedy.” We do this by planning for the worst-case scenario. Just like with avoidance, the part of us that is trying to plan for the worst-case scenario is trying to protect us. It wants us to feel prepared for whatever may come next and it does not like uncertainty. But this can backfire and make us feel anxious in the present moment over something that may or may not happen. A little secret from a therapist, most of our worst-case scenarios don’t happen.

How To Cope With Anxiety

A lot of my clients will say in therapy “I’m so anxious.” I will usually try to get them to move towards a place of saying “I’m noticing I’m feeling anxiety” or “A part of me is feeling anxious right now.” By doing this, we can create distance with the feeling of anxiety and hopefully see things more clearly. I remember first hearing “you need to befriend your anxiety” and I laughed out loud. I didn’t want to befriend my anxiety. I wanted to get rid of it. But by getting to know this part of me, I began to see that it wanted what was best for me, and it was usually scared. Through understanding how and when my anxious part showed up, I was able to develop more effective ways of coping with the root of my anxiety. 

Online Therapy for Anxiety

Therapy is a wonderful resource for you to explore how anxiety may show up in your life, explore the underlying causes of anxiety, and develop more effective ways of coping. Your life does not have to be ruled by anxiety. You deserve a life not filled with constant worry and I would love to help you get there. 

Ready to make a change?

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I am here to help you leave behind the self-doubt and constant overwhelm that keeps you stuck. I want you to have a rich and fulfilling life without sacrificing what matters most to you. I offer effective online therapy anywhere in Texas for clients experiencing self-doubt, anxiety, and burnout. If you’re ready to make changes and do the hard work- reach out today to get started!