Anxiety is something most people experience at some point in their lives. A difficult conversation at work, an upcoming deadline, or a big life change can all bring on a feeling of tightness in the chest or a racing mind. For many people, those feelings pass once the situation resolves.
But for others, anxiety does not pass. It lingers and starts to take a toll on everyday life. When this happens, anxiety starts to show up in places it shouldn’t, like in the middle of the night, during a routine meeting, or other moments that should feel ordinary. When anxiety reaches this point, it stops being a passing feeling and starts being a barrier to living the life you want.
Below, we walk through what anxiety is and, most importantly, what you can do about it.
What is anxiety exactly?
Anxiety is your body’s natural response to a perceived threat or uncertainty. It triggers a set of physical and mental reactions (such as an increased heart rate, elevated alertness, or shallow breathing) designed to help you respond quickly to danger. In short bursts, this response is useful.
The problem arises when your nervous system stays in this state even when there is no immediate threat. According to the National Institute of Mental Health, anxiety disorders are among the most common mental health conditions in the world, affecting a significant portion of the global population at any given time. [1] Thankfully, they are also among the most treatable.
Anxiety can take several forms. Each has its own pattern of symptoms, but they share a common thread: persistent, disproportionate worry that is difficult to control.
How to recognize when anxiety has taken over your life
It is not always easy to notice when anxiety has moved from manageable to overwhelming. It often happens gradually. Many people adapt their lives around it without fully realizing what they are doing.
Some signs that anxiety may be taking over your life include:
- Avoiding situations, places, or people because of fear or worry
- Difficulty sleeping due to racing thoughts
- Feeling on edge or irritable most of the time
- Physical symptoms such as headaches, muscle tension, or stomach problems
- Trouble concentrating or making decisions
- Feeling like worry is your default state, even when nothing specific is wrong
If several of these signs feel familiar, it is worth taking them seriously. Anxiety at this level rarely resolves on its own without some form of help or therapy.
What you can do when anxiety takes over
The good news is that anxiety responds well to the right support. There are steps you can take, both on your own and with professional guidance, that can create a meaningful change in your life.
Name what you are feeling
Labeling your anxiety as what it is, rather than ignoring it or trying to push through, matters. Research suggests that naming an emotion can help reduce its intensity. [2] When you recognize what is happening, you create distance between yourself and the feeling. You are not your anxiety. It is something you are experiencing.
Slow your breathing
When anxiety spikes, your breathing tends to become shallow and fast, which can reinforce the feeling that something is wrong. Deliberately slowing your breath (inhale for four counts, hold for four, and exhale for six) activates the parasympathetic nervous system and sends a signal of safety to your brain.
This technique will not eliminate anxiety. It can, however, lower its intensity in the moment and bring you back to a place where you can think more clearly.
Learn what triggers your anxiety and reduce avoidance
Avoidance is one of anxiety’s most effective traps. When you avoid the things that trigger anxiety, you get short-term relief. However, the anxiety will likely grow stronger over time because you never learn that you can handle the situation.
Incrementally exposing yourself to what frightens you, in doable steps, is one of the most evidence-based ways to reduce anxiety in the long run. A licensed therapist can help you do this safely.
Pay attention to the basics of self-care
Sleep, movement, and nutrition have a direct impact on anxiety levels. Poor sleep, in particular, can greatly amplify anxious thinking.
This does not mean that lifestyle changes alone will resolve severe anxiety, but they create a foundation that makes other strategies more effective. If you are running on little sleep, skipping meals, or moving very little, your nervous system will have a harder time regulating itself.
Seek professional support
When anxiety has taken over your life, self-help strategies can certainly provide a certain amount of relief, but they are often not enough on their own.
Working with a therapist gives you access to evidence-based approaches such as cognitive behavioral therapy (CBT), which the American Psychological Association recognizes as one of the most effective treatments for anxiety disorders. [3] A therapist helps you understand the patterns driving your anxiety and equips you with tools to change them
Find accessible, online anxiety treatment built around your schedule
One of the most important things to understand about anxiety is that it does not have to be permanent. With proper support, most people see meaningful improvement. The challenge is that anxiety itself can make it harder to reach out for help because it often creates doubt and a tendency to put things off.
If you are an expat managing life in a new country, a professional with very little time to spare, or someone living far from available mental health services, Global Online Therapy makes it possible to get consistent, quality care. Anxiety does not have to take over your life.
We work with people across the globe, with appointments available 24/7 and no waiting list. You do not need a referral to get started, and your initial intake session is free. Reach out to us today to get started.
References:
[1] National Institute of Mental Health. (n.d.). Anxiety Disorders. Retrieved from https://www.nimh.nih.gov/health/topics/anxiety-disorders
[2] Torre, J. B., Lieberman, M. D., & Schertz, K. E. (2023). Affect labeling as emotion regulation: A review of the neurocognitive literature. Neuroscience & Biobehavioral Reviews, 144, 104965. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC9799301/
[3] American Psychological Association. (n.d.). Anxiety. Retrieved from https://www.apa.org/topics/anxiety