What is Anxiety and How do I Manage it?

We all experience anxiety from time to time. It's a normal and necessary part of being human. Anxiety consists of feelings of fear, physical symptoms in the body, and worrisome thoughts. While often uncomfortable, it’s actually a natural survival mechanism—an evolutionary response designed to keep us safe. Anxiety alerts us to potential danger or threat by activating the body’s “fight or flight” response system.

Understanding the Fight-or-Flight Response

When we encounter a real or perceived danger, our body’s nervous system shifts into high alert. This “fight or flight” response triggers physiological changes such as a racing heart, tense muscles, and quickened breathing. During this time, the primitive part of our brain takes over, while the logical, thinking part of the brain temporarily shuts down. This shift has a survival purpose—by reacting quickly, we increase our chances of escaping danger. Once the threat passes, our body is meant to return to a calm, regulated state where rational thinking resumes.

When Anxiety Becomes Unhelpful

Although anxiety is helpful in short bursts, it can become problematic when it lingers or intensifies. If anxiety causes ongoing fear, excessive worry, intrusive thoughts, avoidance of important activities, or interferes with work, relationships, or everyday life, it may no longer be serving you. Chronic anxiety can leave the body stuck in a heightened state of stress, making it difficult to relax, think clearly, or feel emotionally safe.

Managing Anxiety: Thoughts, Feelings, and Behaviours

Anxiety affects how we think, feel, behave, and how our body responds. The good news is that these same areas can also be targeted for relief. By becoming aware of how anxiety is showing up, you can begin to take action and shift your experience.

One effective strategy is using grounding techniques to calm the body. When you notice yourself becoming anxious or panicked, grounding exercises like deep breathing or focusing on your senses can help regulate your nervous system. As your body begins to settle, your thinking brain comes back online. This allows you to challenge irrational or fear-based thoughts and assess the situation more realistically.

You can also shift anxiety by making behavioural changes. Try switching your environment, talking to a trusted friend, or doing something nurturing for yourself. These small actions can have a big impact on your emotional state.

Identify Triggers and Break the Cycle

Managing anxiety also involves identifying what’s triggering it. Understanding your personal patterns—such as certain environments, situations, or thoughts—can give you insight into how anxiety is being maintained. For example, if avoiding social situations reduces anxiety in the short term, it may reinforce the fear over time and increase anxiety in the long run. Awareness of these cycles is key to interrupting them.

Building a daily routine that includes calming and restorative activities can also make a difference. This may include regular exercise, mindfulness practices, adequate sleep, and healthy boundaries around technology and work. Consistency helps the nervous system find balance and lowers overall anxiety levels.

How Counselling Can Help

If you’re finding it difficult to manage anxiety on your own, therapy can be a valuable support. A trained counsellor can help you explore the root causes of your anxiety, identify triggers, challenge negative thought patterns, and develop personalized coping strategies. Counselling offers a safe, non-judgmental space to build emotional resilience and gain practical tools for everyday life.

Begin Your Journey Toward Calm

Anxiety can feel overwhelming, but you don’t have to face it alone. With the right support and strategies, it’s possible to feel more grounded, in control, and emotionally safe. Whether you're struggling with anxious thoughts, panic, or stress, help is available.

If you’re ready to take the first step, our practice offers compassionate, evidence-based therapy for anxiety. Reach out today to book a free consultation and start your path to relief.

Additional Resource:

Anxiety Canada is a helpful resource to learn more about anxiety, anxiety disorders, and tools to manage the symptoms.