If you’re struggling with anxiety, you’re not alone. Nearly one-fifth of American adults (19.1%) and about one-third of adolescents aged 13-18 (31.9%) experience anxiety at some point in their lives. The good news? Anxiety is both treatable and manageable. By understanding what anxiety is and how it impacts us, we can learn to manage it effectively.

Understanding Anxiety

Anxiety is a state of inner turmoil connected to potential future outcomes. It’s distinct from worry, fear or stress, although these can all play a part in anxiety. When emotions like these combine with physical and cognitive symptoms, we refer to it as anxiety.

• Worry involves concern about a specific outcome.

• Fear is a response to an immediate threat.

• Stress is often triggered by external factors, such as a looming deadline, a disagreement with a partner, or long-term challenges like unemployment or health concerns.

Imagine you are facing a project deadline. You feel stressed by the workload and worried that you won’t finish on time—both common reactions. But then the thoughts spiral: “There’s no way I’ll get this done. What if they fire me? I won’t be able to support my family.” As your anxiety escalates, you begin to sweat and your breathing quickens, making the task of completing the project feel nearly impossible. Logically, you know that colleagues have missed deadlines without severe consequences, but your fear has overshadowed rational thought.

Anxiety is a heightened emotional state fueled by the anticipation of catastrophic outcomes, triggering the body’s fight-or-flight response. When you suffer from anxiety, you may find yourself avoiding situations that could trigger it. In this case, you might shy away from accepting deadline-oriented jobs altogether. While this may seem like self-care to others, it can lead to deep dissatisfaction, especially if you are a talented journalist who is passionate about your work, for instance.

Common Symptoms of Anxiety

Often symptoms can be managed with self-care, but when they persist, or interfere with daily life, it may be time to seek professional help. The following are partial lists of symptoms and/or physical indicators of anxiety.

Symptoms

• Persistent, excessive worry that is disproportionate to the situation

• A tendency to anticipate and expect the worst possible outcome

• Perceiving situations or events as threatening, even in the absence of actual danger

• Difficulty coping with uncertainty

• Indecisiveness due to fear of making the wrong choice

• Inability to control or stop worrying

• Trouble concentrating or staying focused

• Frequent experiences of the mind going blank

• Inability to relax, feeling restless or on edge

Physical Indicators

• Fatigue

• Irritability

• Trouble sleeping

• Muscle tension or aches

• Trembling or twitching

• Nervousness or being easily startled

• Sweating

• Nausea, diarrhea or irritable bowel syndrome

Managing Anxiety

Anxiety is often manageable. For example, if you have a fear of heights but can still board a plane or ride a Ferris wheel, you are effectively managing your anxiety. It can also arise from anticipating temporary events, such as the first day at a new job or running for student government. Once the event has passed, the anxiety usually dissipates.

There are several strategies to help manage anxiety.

• Get physical: Engaging in sports, running, dancing, hiking or other high-energy activities can boost endorphins—the feel-good neurotransmitters in your brain. Even low-energy activities like nature walks and yoga can help improve your mood.

• Eat well: Make healthy food choices, such as dark-colored fruits and vegetables. Whole grains and fish are also beneficial. Don’t forget to take your vitamins.

• Rest: A regular sleep schedule helps you recuperate from a stressful day. Aim to go to bed and wake up at the same time, targeting around eight hours of sleep, which is optimal for most adults.

• Avoid alcohol and recreational drugs: While they may provide temporary relief from anxiety, they often worsen feelings later.

• Reduce or quit nicotine and caffeine: These stimulants can exacerbate anxiety symptoms.

• Socialize: Isolation can feed anxiety. Talk with friends, family members or anyone you trust to share your concerns and fears. Choose social activities that can help you momentarily forget your anxiety.

• Journal: Writing down your feelings and thoughts can help clear your mind and sort through emotions, making your feelings feel heard.

• Meditate: Focus on your breathing and physical sensations to quiet your mind. Many guided meditations are available online to help you get started.

When to Get Help

If your anxiety lasts more than a few months and interferes with daily activities or sleep more often than not, it may be time to seek professional help. Working with a therapist or coach offers a structured approach to understanding and managing anxious thoughts and behaviors. Deciding between them depends on the nature of your anxiety and the type of support you seek. 

Therapy is typically best suited for individuals seeking to understand and address deeper patterns of thought and behavior that may be rooted in past experiences or affecting multiple areas of their lives. Additionally, therapists are trained to diagnose anxiety disorders and can recommend additional layers of support, such as medication or specialized treatment programs.

Coaching offers supportive guidance that can address specific goals, develop practical skills, and nurture personal growth and resilience. Coaches provide tools, encouragement and insights tailored to your unique needs, helping you build confidence and empowering you to move forward. Both approaches can lead to greater self-awareness and effective tools for managing anxiety.

Lynda Mettler, owner of Your Wisdom Coaching, is a professional certified coach, Internal Family Systems-informed practitioner and reiki master working with individuals and groups in Connecticut and beyond. Connect at YourWisdomCoaching.com.