Understanding Anxiety
Anxiety is a natural part of being human. It is our mind and body's way of noticing that something may need our attention and preparing us to respond.
Sometimes, though, anxiety can become more sensitive or easily activated. You might find yourself worrying about things that haven't happened, replaying conversations, imagining what could go wrong, avoiding situations, or feeling on edge even when you can't identify a clear reason.
Anxiety isn't only something we experience in our thoughts. It can also show up strongly in the body.
What can anxiety feel like?
Anxiety can look and feel different for everyone. You may notice:
racing or repetitive thoughts
worrying about what might happen
difficulty switching off or relaxing
feeling restless, tense or on edge
a racing heart or changes in your breathing
tightness in your chest, stomach or muscles
difficulty concentrating
trouble sleeping
wanting reassurance from others
avoiding people, places or situations that feel uncomfortable
Sometimes you may recognise immediately what has triggered your anxiety. At other times, your body may seem to react before you understand why.
Your body's built-in alarm system
Your body has a nervous system that is constantly taking in information from around you and from within you. An important part of its job is to help keep you safe.
You can think of your nervous system a little like having an internal alarm system. When your mind or body senses something that might be threatening, uncertain or overwhelming, your alarm can switch on — sometimes before you have even had time to understand what is happening.
You may notice your heart beating faster, changes in your breathing, tension in your muscles or your thoughts beginning to race. Your body is preparing you to respond and protect yourself.
This response is helpful when there is genuine danger. But sometimes your alarm system can become over-sensitive, responding to situations, thoughts, memories or worries as though there is an immediate threat.
This can help explain why anxiety can feel so physical. It isn't only something happening in your thoughts — your body is responding too.
Rather than asking only, “How do I get rid of my anxiety?”, it can sometimes be helpful to become curious:
“What is my mind or body trying to protect me from right now?”
What can help?
Understanding your anxiety is a useful first step. Rather than trying to force anxiety away, it can help to begin noticing what is happening with curiosity.
You might start by asking yourself:
What am I noticing in my body right now?
What thoughts are showing up?
Has something happened that may have activated my alarm system?
What might help me feel a little more settled or supported right now?
Does some of this feel familiar?
If it does, you might begin by simply noticing what is happening rather than feeling you have to immediately fix it.
Simple things such as slowing your breathing, feeling your feet on the ground, moving your body, stepping outside, talking with someone you trust, or noticing what you can see and hear around you may help your nervous system begin to settle.
You don't need to make anxiety disappear before you can respond to it differently. Sometimes the first step is simply learning to notice it, understand it and respond to yourself with a little more curiosity.
Explore More
If you’d like to continue exploring what happens when you feel triggered, these resources may also be helpful:
Supporting Your Nervous System
Practical ways to help your body feel calmer and more settled when your nervous system becomes activated.
Understanding Triggers
Explore what can sit underneath a strong reaction and how triggers can connect with your emotions and needs.
Window of Tolerance
Learn to recognise when you are within your Window of Tolerance — and when your DIAL may be moving towards high or low activation.
Grounding Tools
Simple, practical strategies to help bring your attention back to the present moment when things feel overwhelming.