How to overcome anxiety

Anxiety is a feeling we’ve all experienced, whether it’s the nervous energy before a big presentation or the uneasy thoughts that keep you awake at night. It’s a natural part of life. In some situations, anxiety can be helpful, keeping you alert and ready to face challenges. But when anxiety becomes a constant presence, it can interfere with daily life, making even small tasks feel overwhelming.  

What is anxiety?

At its core, anxiety is a survival mechanism, just like stress. It’s your body’s way of preparing you to face danger. However, in today’s world, threats are rarely physical, and the feelings of anxiety may linger long after the initial trigger has passed.

Anxiety can sometimes act as a “mask” for other, deeper emotions like anger, sadness, or guilt. This is often because anxiety can feel more socially acceptable or easier to acknowledge than these emotions. For example, you might feel anxious about an upcoming social event but, upon closer examination, realise that underlying this anxiety is a sense of inadequacy or fear of rejection. Similarly, people with unresolved trauma might experience anxiety as a way to manage emotions they feel unable to confront directly.

Psychologists suggest that anxiety can serve as a “secondary emotion,” one that surfaces in response to underlying feelings that we haven’t fully processed. In this way, anxiety can be a signpost that encourages you to explore your inner world.

How to identify anxiety?

Anxiety can manifest in many different ways, both physically and emotionally. Everyone’s experience is unique, but when anxiety takes hold, you may notice your heart racing, rapid breathing, or sweating. Some people experience dizziness, nausea, or even trembling.  

Anxiety can also leave you feeling on edge or restless. It often leads to excessive worrying, particularly over things that are out of your control or unlikely to happen. You may find it difficult to relax or switch off from these thoughts, leading to feelings of dread or fear.

You might find it hard to focus on a task or feel as though your mind is racing. Over time, this can contribute to burnout, as your mental energy is constantly drained by anxious thoughts.

How to overcome anxiety

Recognising when anxiety is becoming a problem is the first step to addressing it. It’s easy to dismiss anxiety as normal or something that “everyone feels,” but if it’s affecting your daily life, it’s worth paying attention to.

Start by tuning into your body and mind. Are you feeling more tense or tired than usual? Are you avoiding certain situations because they make you feel uneasy? It’s also helpful to reflect on your thought patterns. Are you frequently imagining worst-case scenarios or dwelling on things that are out of your control? These are clues that anxiety may be playing a bigger role than you realise.

One of the most effective strategies for managing and reducing anxiety is practicing mindfulness. This can be as simple as taking a few deep breaths when you notice your heart racing.

Regular physical activity can also help alleviate anxiety. Movement releases endorphins, the body’s natural mood lifters, which can counterbalance anxious feelings. It doesn’t have to be intense—even a gentle walk can help.

Talking about your anxiety with someone you trust can also make a big difference. Sometimes, just verbalising your concerns helps to relieve some of the pressure, making the anxiety feel less overwhelming.

Finally, it’s important to give yourself permission to rest. Anxiety often thrives in a state of exhaustion. Prioritise sleep, take breaks when you need them, and give yourself time to recharge.

Anxiety is a common experience, but it doesn’t have to control your life. By becoming more aware of your triggers and learning how to respond to anxious thoughts, you can take meaningful steps toward living a happier, healthier, less stressful life.