Understanding Anxiety: What It Is and How to Manage It

By Sky Lee, MSW 

Anxiety is a normal human response to stress, uncertainty, or danger.  It can help us stay safe in our environment.  We all experience anxiety from time to time, whether before a big exam or interview, when we are running late, or during an important life event.  However, when anxiety becomes constant, overwhelming, or begins interfering with daily life, it can have a negative impact on our physical and mental well-being.   

Common symptoms include: 

• Racing thoughts or rumination.
• Irritability or agitation. 
• Trouble sleeping (falling or staying asleep).
• Headaches, tense neck/shoulders, jaw-clenching, or tummy upset.
• Rapid heartbeat and/or shallow breathing.
• Feeling like you can’t get a full breath.
• Avoidance of stressful situations. 

Anxiety can be caused by many factors, including stress, substances (alcohol or illicit drugs), genetics, trauma, lifestyle habits, or major life changes. The good news is that anxiety is manageable, and many people learn ways to effectively manage it! 

What To Do When Anxiety Appears in the Moment 

When anxiety starts building, small actions can help calm your nervous system: 

1. Pause and breathe slowly – exhale longer than inhale 
   Deep breathing signals the body that it is safe. Try inhaling for 4 seconds, holding for 4, and exhaling for 6.  If you are too anxious to count, just ensure that your exhale is LONGER than your inhale! This signals your nervous system into thinking it’s safe.  

2. Focus on the present moment – create the image of CALM 
   Grounding exercises help interrupt spiraling thoughts. I use these methods: 

• Feel the ground under your feet and gently rock “toe to heel” repeatedly, for 2-3 minutes. 
• Rub your hands on your thighs slowly, as if you are petting your favourite pet. This motion is very calming to the nervous system, which is why we rub a baby’s back when trying to calm them. 
• Drink a cool glass of water or a hot beverage.  Change the composition of what is in your mouth to loosen your jaw and open your airway a bit. 
• Move your body: stretch, do child’s pose, or roll your shoulders back to open up your lungs.  

Helpful Tools for Managing Anxiety Over Time 

Several tools and habits can make anxiety easier to handle over time: 

• Journaling — Writing thoughts down can reduce mental overload. Tip: use your favourite pen or pencil to make it fun. 
• Crafting – colouring, artwork, needlepoint, sewing, knitting, crocheting.  These tasks are calming and they force your nervous system to take a break. 
• Meditation apps like Calm or Headspace help guide breathing and mindfulness exercises.  
• Time management tools — Breaking tasks into smaller steps can reduce overwhelm. Do a “mind map” to help prioritize the tasks that might be causing anxiety. 
• Breathing techniques — Simple exercises practiced daily build resilience during stressful moments.  Box breathing, 4/4/6 breathing, belly breathing are a few to try.   

When To Seek Professional Help 

If anxiety causes panic attacks, persistent fear, difficulty functioning, or feelings of hopelessness, it might be time to seek some outside help. Therapists, counselors, nurse practitioners, and doctors can offer strategies, therapy, and treatment options tailored to individual needs. 

Managing anxiety is not about eliminating stress completely — it is about building healthy ways to respond to it.  It’s about making a bit of space for it to exist in your life, without it taking over your life.   

-Sky  

In order to offer you additional support, Pathways would like to hear from you. We’re offering a Q & A section for caregivers. If you have specific questions or inquiries about living with mental illness, please send them to familysupport@pathwayssmi.org and we will do our best to address them in a future Notepad newsletter.