Anxiety 101
You know you're safe. Your job is fine, your family is fine, nothing is actually wrong right now. But you notice your heart is racing, your stomach is in knots, and your mind just won't stop running through worst-case scenarios anyway. Part of you wonders if you're just "too sensitive" or “too much.” Please know that you are not. What you're describing has a name, and it's one of the most common diagnoses in the diagnostic manual used by the American Psychological Association. So what exactly is anxiety, and why does it feel so so big?
Symptoms of Anxiety
Anxiety shows up differently for everyone, but many people experience some combination of the following, often for weeks or months at a time:
Persistent worry or racing thoughts that are hard to control
Feeling restless, "on edge," or unable to relax
A racing heart, tight chest, or shortness of breath
Muscle tension, headaches, or a knotted stomach
Trouble falling asleep or staying asleep because your mind quiet
Difficulty concentrating or feeling like your mind suddenly goes blank
Irritability that seems to come out of nowhere
Fatigue, despite a full night’s sleep
Avoiding people, places, or situations that feel activating
A sense of dread or waiting for something bad to happen, even though things are going well
What Anxiety is NOT
Being dramatic or overreacting
A personality flaw or a character weakness
Something you can simply talk yourself out of
The same thing as being "a worrier" or having a Type A personality
A sign that you're not strong, capable, or high-functioning
Caused by any one single event or decision
Something that means you're broken
Risk Factors for Anxiety (does not necessarily mean causation)
A nervous system that has learned (often from past experiences) to stay on high alert
Trauma, chronic stress, or unpredictable environments, especially early in life
Genetic-anxiety can often run in families
Certain medical conditions, such as thyroid issues, hormonal shifts, or chronic pain
High-pressure roles or a lifestyle built around always being "on" for other people
Perfectionism and people-pleasing patterns that leave little room for relaxation
Substance use, including caffeine
Poor sleep and nutrition, which make it harder for your nervous system to settle
If anxiety has become a near-constant for you, the first step is always a conversation with your doctor. A full physical with bloodwork can rule out any underlying medical causes before you assume it's "just anxiety." A doctor may recommend medications that can quiet some of the symptoms of anxiety or make them feel more tolerable. If your doctor doesn't find a medical explanation or you are not interested in medical management, they may recommend some the following lifestyle shifts, complementary treatments, and therapy.
Lifestyle Changes That Can Help with Symptoms of Anxiety
Movement-Exercise, walking, and especially yoga help discharge the excess energy anxiety creates and send your nervous system a signal that you're safe. This is one of the reasons movement is such a core part of how we work with anxiety here.
Breathwork-Slow, intentional breathing activates your parasympathetic nervous system, the part responsible for calming you down. A few minutes of deep breathing can shift your body out of fight-or-flight faster than thinking your way out of it ever will.
Nutrition-Blood sugar crashes and excess caffeine can mimic or intensify anxiety symptoms. Feeding your body consistent, balanced meals gives your nervous system fewer reasons to spike.
Sleep Routines-Anxiety and poor sleep feed each other. Getting morning sunlight, keeping a consistent bedtime, and putting away from screens before bed all support the circadian rhythm your nervous system depends on to settle at night.
Boundaries-For many people, anxiety is fueled by an overloaded calendar and a habit of putting everyone else first. Learning to say no, and to tolerate the discomfort of disappointing someone, can lower baseline anxiety significantly over time.
Alternative or Complementary Treatments for Anxiety
Yoga, Meditation, and Breathing Exercises-Yoga is not just stretching and getting into really different body shapes. It's a scientifically supported way to regulate your nervous system, and it is one of the most direct paths to teaching your body what safety can feel like again. Click here to learn more about yoga and mental health.
Exercise-Exercise has been shown to be an effective support in managing anxiety. This does not mean you have to become an elite athlete. Find a way to move your body that feels good for you, whether its dancing, lifting weights, or kickboxing. Even taking a 30-minute daily walk has been shown to decrease stress hormones and anxious thoughts.
Acupuncture-Many clients report that acupuncture helps quiet the physical noise of anxiety by working with the body's energy pathways.
Massage-Massage has been shown to lower your primary stress hormone, which can ease both the emotional and physical grip of anxiety.
Time Outdoors- Simply being near water, in the sun, or in green space has a measurable calming effect on the nervous system. If you're near the lake, use it.
Talk Therapy
Of course, no conversation about anxiety is complete without talking about therapy. I need you to hear that anxiety usually isn't a thinking problem you can solve by just thinking harder. You've probably already read the books, followed the accounts, talked with your favorite AI program, and learned the coping skills. You understand logically that you're safe but body just hasn't gotten that memo yet.
That's why I don't rely on talk therapy alone. My approach to treating anxiety combines traditional psychotherapy with mind-body therapies like EMDR, Brainspotting, and yoga, so we're not just talking about your anxiety, we're helping your body actually learn that it's safe to put its guard down. You don't have to understand exactly why you feel this way before you reach out. You don't have to have it all figured out. You just have to be ready to stop doing this all by yourself.
If you'd like to learn more about how I treat anxiety, you can read more here, or reach out to me here to schedule your consultation so we can talk about what's really going on underneath the worry. You can also research therapists in your area using a site like Psychology Today or Therapy Den and connect with them through their profiles.
If your anxiety feels unmanageable or you are having thoughts of hurting yourself, please call or text the 988 Suicide & Crisis Lifeline at 988, call 911, or go to your nearest emergency room.
Until Next Time,
Amber
Amber Pearce, MA, LCMHC, RYT®200, is the owner and therapist at Lake Norman Mind and Body Connection in Huntersville, NC, serving clients throughout Huntersville, Cornelius, Davidson, and the greater Lake Norman area. She specializes in trauma, anxiety, and depression therapy that integrates the mind, body, and nervous system through approaches like EMDR, Brainspotting, and yoga.