Anxiety is a natural, short-term response to stress that everyone experiences occasionally. While anxiety and its symptoms present differently in everyone, it can be described as a sense of losing control or dreading future events. According to the American Psychological Association (APA), anxiety is “defined by persistent, excessive worries that don’t go away even in the absence of a stressor.” Understanding its causes and symptoms is the first step to regaining control over anxiety. When we know where our anxiety stems from and how to spot it within ourselves, we can use evidence-based strategies such as grounding techniques, breathing exercises, and reframing anxious thoughts to calm our minds and regain control.

What causes anxiety?

The cause of anxiety varies from person to person and can sometimes be difficult to pinpoint. Some common causes include stress, genetic factors, personality type, trauma, medical conditions, and major life changes. These factors, along with socio-economic stressors such as financial pressure, social isolation and housing challenges, highlight the complexity of anxiety and how it impacts people differently.

Symptoms of anxiety

Although anxiety manifests differently in everyone, there are some common symptoms of anxiety. These include:

  • Feeling annoyed or irritated easily
  • Difficulty falling or staying asleep
  • Feelings of fear or worry
  • Having trouble focusing
  • Feelings of restlessness

Managing anxiety

Effectively managing anxiety involves learning evidence-based strategies to help you refocus your thoughts and being able to apply those strategies when you are feeling overwhelmed. Like any skill, it is a process that takes practice, time and consistency to develop. Managing anxiety isn’t about finding a quick fix, but rather about learning coping strategies that work for you and making lifestyle changes that break the negative cycle. Remember that for these techniques to work successfully when you’re anxious and overwhelmed, it’s important to practice them beforehand.

Grounding techniques for anxiety

The 5-4-3-2-1 technique

This technique engages your senses to anchor yourself in the present moment and away from anxious thoughts. Working backwards from 5, you can list things around you. For example, you can list 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

Physical grounding

One way to ground yourself physically is to eat a piece of sour candy, hold an ice cube in your hand, or listen to your surroundings. Focus on a specific activity and try to only think about that activity. If your mind wanders off, gently nudge it back to the activity you were focusing on.

Breathing exercises for anxiety

The 4-7-8 technique

Intentional breathing can help you regulate your emotions by calming your nervous system. This breathing exercise involves inhaling for 4 seconds, holding your breath for 7 seconds, and then exhaling slowly for 8 seconds.

Box breathing technique

Also called the 4-4-4 technique, this method involves inhaling, exhaling, and holding air for an equal count of seconds. Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, then hold for 4 seconds before repeating.

Reframing thoughts for anxiety

Cognitive reframing

Cognitive reframing is a technique used to shift your perspective in a more balanced direction by encouraging you to question your beliefs. This can help you replace your anxious thoughts with a more balanced or neutral thought. For example, instead of thinking, “I will fail this presentation,” you can reframe it as “I have prepared well and I am going to do my best.”

Practice self-compassion

One way to reframe anxious thoughts is to practice self-compassion. By treating yourself with the same kindness you would offer to a friend, you soften your inner critic, which often fuels anxiety. For example, instead of thinking “I shouldn’t stress about something so small,” you can tell yourself, “My feelings are valid and it is okay to feel stressed, even if I don’t completely understand the reason.

When does anxiety become an issue?

According to the Centre for Addiction and Mental Health (CAMH), when “the cognitive, physical and behavioural symptoms of anxiety are persistent and severe, and anxiety causes distress in a person’s life to the point that it negatively affects his or her ability to work or study, socialize and manage daily tasks, it may be beyond the normal range.” When feelings of anxiety begin interfering with daily activities and cause distress in your life, it can be a sign of an anxiety disorder.

When should I seek help?

It’s important to seek support from a mental health professional if your anxiety symptoms persist or worsen or if they’re causing you significant distress. A mental health professional will be able to assess your situation and determine whether there are other underlying causes of your anxiety and help you find the right treatment. Sometimes therapy, medication, or a combination may be necessary for managing severe anxiety. It is also important to seek medical help if you feel that the anxiety may be caused by a medical issue.

Final thoughts

Although anxiety is a common experience, it does not have to control your life. By understanding what causes your anxiety and recognizing how it manifests in your mind and body, you can respond with evidence-based strategies. Techniques like grounding, intentional breathing, and shifting your thought patterns won’t erase anxiety overnight, but they can help you regain control over your well-being. If you feel that anxiety is becoming too overwhelming and distressing, it’s okay to reach out for help.

Remember that you don’t have to do this alone. There is help available.

If you are looking for support, reach out today for a free 20-minute consultation and explore how Humanicity Psychotherapy can help you take the first step on your wellness journey.