What Anxiety Actually Feels Like
Anxiety manifests differently for everyone, but there are common threads that connect our experiences:
Physical sensations: Racing heart, shallow breathing, muscle tension, stomach butterflies, sweating, and feeling on edge. Your body is activating its “fight or flight” response, even when there’s no immediate danger.
Emotional experiences: A sense of dread, worry about future events, feeling overwhelmed, irritability, and difficulty relaxing. Sometimes anxiety comes with no clear trigger at all.
Thought patterns: “What if” thinking, catastrophizing, difficulty concentrating, and racing thoughts. Your mind might jump from one worry to the next without pause.
Why Your Body Responds This Way
Anxiety is actually your brain trying to protect you. When our ancestors faced real physical dangers, this response helped them survive. Today, our brains can trigger the same response for work deadlines, social situations, or uncertain futures.
Understanding this can help reduce self-judgment. Your anxiety isn’t a flaw — it’s a protective system that’s working overtime.
Simple Coping Strategies to Try
1. Ground yourself in the present When anxiety pulls you into “what ifs,” bring yourself back with the 5-4-3-2-1 technique: Notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
2. Breathe with intention Try box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. This signals to your nervous system that you’re safe.
3. Move your body Even a short walk can help discharge anxious energy. Movement tells your body the “threat” has passed.
4. Write it down Sometimes putting worries on paper gets them out of the endless loop in your mind. You don’t need to solve anything — just express.
5. Reach out Talking to someone who understands can be incredibly soothing. You don’t have to carry anxiety alone.
When to Seek Support
If anxiety is interfering with your daily life, relationships, or ability to enjoy things, it might be time to talk to a professional. There’s no threshold you need to meet — if it’s bothering you, it’s worth addressing.
Remember: Understanding anxiety is the first step toward managing it. You’re not broken, you’re human.