What Is Anxiety and How Can You Manage It
- Katie Grigoratou
- Jul 28
- 4 min read
Updated: Dec 5
Anxiety is a natural reaction to situations we see as challenging or threatening. While many people today think of anxiety as something bad, it actually serves an important purpose. It’s a built-in response that helps us face and manage difficulties in life.
In positive psychotherapy, we believe that all of our traits—even the uncomfortable ones—have a reason for being there. Anxiety is no exception.
That said, anxiety can sometimes become too much. It may feel intense, constant, and hard to control. When this happens, it can affect our daily life, health, and relationships. In some cases, extreme anxiety can manifest as an anxiety disorder. If you think you might have an anxiety disorder, please refer to this article.
In this article, I’ll explain why we experience anxiety, how it affects us, and what we can do to manage it in a healthier way.
How Does Anxiety Manifest?
Symptoms vary from person to person, but common signs of anxiety include:
Constant worry or nervousness
Difficulty concentrating
Racing heart or tightness in the chest
Trouble sleeping or restless nights
Stomach and gut issues, nausea, or dizziness
A persistent sense that “something bad is going to happen”
Anxiety can also manifest with psychosomatic symptoms like eczema, ulcers, acne, etc.
What Causes Anxiety?
Anxiety can come from many sources—sometimes from our own body and thoughts, and other times from outside situations like work stress, relationship issues, or major life changes.At its core, anxiety often stems from a fear of not succeeding, whether it’s something small, like making a good impression, or something more serious, like staying safe in a crisis.
The tricky part is that our brain doesn’t always know the difference. Whether the “threat” is small or big, our body can react the same way—with stress, racing thoughts, or a pounding heart. The anxiety response—often called the "fight-or-flight" reaction—has evolved to help us respond quickly to danger. We only become aware of these feelings afterward, at which point we can try to manage them. However, it’s not possible to stop them from arising in the first place.
It is important to recognize that in some individuals, the brain region responsible for anxiety—the amygdala—is highly sensitive, often as a result of trauma. This heightened sensitivity causes an exaggerated response to even minor stimuli. Therefore, it is essential to approach individuals who experience anxiety and stress easily with understanding and without judgment, as these reactions are frequently beyond their conscious control.
Other Common Reasons We Feel Anxious:
Pressure to meet expectations
Fear of failure or being judged
Past experiences or trauma
Big life changes or uncertainty
Lack of control over a situation
Feeling unprepared or overwhelmed
How Can You Cope with Anxiety?
How we perceive anxiety plays a big role in how we perceive and manage it. In fact, believing that anxiety is
In positive psychotherapy, we focus on the “positum,” meaning “what is.” Anxiety, stress, and worry are natural feelings designed to protect and prepare us for possible dangers. These feelings serve a purpose: to keep us safe and promote our well-being.
For example:
A woman worries about her mother in the hospital because her well-being is connected to her mother’s health.
A student feels stressed about exams because passing is important to their future.
An investor is anxious about the stock market because financial loss threatens their security.
Is this kind of anxiety “bad”? Not necessarily. It pushes us to find solutions, think ahead, and prepare. It’s uncomfortable, but adaptive—and often helpful.
How to manage anxiety:
Challenge the thoughts that generate anxiety: Anxiety often arises when we overestimate the negative consequences of an event or underestimate our own abilities. Confront these thoughts by questioning their validity: Am I certain that “x” will happen? Am I sure that I lack the ability to handle this situation?
Acknowledge it without judgment. Recognize anxiety as a signal that something matters. “Befriend” it instead of fighting it.
Practice breathing and relaxation. Simple breathing exercises can reduce tension and calm your body. Check out this post where I offer 5 short relaxation techniques.
Be kind to yourself. Understand that anxiety has a purpose; don’t blame yourself for feeling anxious.
Take care of your body. Prioritize sleep, limit caffeine, eat healthily, and get light exercise or spend time in nature.
Use rhythmic movement. Activities like walking, dancing, or drawing can help settle the mind. This technique is also highly effective when working with children, who often find it difficult to cognitively manage or escape feelings of anxiety.
Limit alcohol. Alcohol consumption can increase anxiety, so it’s best to avoid or minimize drinking, especially during stressful times.
Seek professional support. Psychotherapy can help you understand your anxiety and develop effective coping strategies.
When to Seek Support
If anxiety is affecting your quality of life, your relationships, or your ability to function, it may be time to seek help. Therapy offers a safe space to explore your thoughts, emotions, and experiences in depth.
If you feel that anxiety is interfering with your well-being, book a free 30-minute consultation so we can explore your needs and see how therapy can support you.
