We’ve all felt it—the crippling grip of anxiety. Maybe it’s the fluttery stomach before a big presentation, the relentless “what if” scenarios playing in your mind, or the sudden wave of intrusive thoughts. Anxiety is a natural response; our body’s way of alerting us to danger. But what happens when the alarm won’t shut off?
When anxiety lingers long after the threat is gone, it disrupts daily life and can spiral into a full-blown anxiety disorder. Before it gets to that point, let’s understand how unmanaged anxiety manifests and, more importantly, how to tackle it head-on.
Signs Anxiety Might Be Holding You Back
Unmanaged anxiety doesn’t just weigh on your mind; it impacts your body and spirit too. Here are a few red flags:
- Irritability and overreactions
- Chronic stress and heightened emotions
- Difficulty focusing or remembering things
- Insomnia or fatigue
- Poor eating habits and weight fluctuations
- High blood pressure and compromised immunity
If you’ve noticed any of these, it’s time to hit pause and address the root cause. By doing so, you could unlock a calmer, more focused version of yourself—ready to take on life’s challenges.
5 Practical Steps to Manage Anxiety
Here are some actionable steps to help you regain control:
- Evaluate Your Lifestyle
Reflect on your habits. Are they adding value or creating unnecessary stress? Look at your sleep, diet, relationships, and time management. Make small, intentional changes—eliminate what’s harmful, and adopt healthier routines. - Breathe Your Way to Calm
Deep breathing is a simple yet powerful tool for relaxing the mind and body. It can settle your nervous system, release tension from your body, and clear your mind. Try this: inhale deeply for four counts, hold your breath for four, and exhale slowly. Repeat. - Set Healthy Boundaries
Establish personal and professional boundaries to lessen anxiety. Learn to say no without guilt, delegate tasks, and prioritize work-life balance, whatever that looks like for you. Clear communication and healthy relationships are essential for reducing anxiety. - Journal for Clarity
Writing helps process emotions and identify triggers. Use prompts to explore what’s causing your anxiety and brainstorm solutions. Journaling provides clarity and empowers you to take control. - Seek Professional Support
Working with a therapist, counsellor, or coach (like myself!) can make a difference. These professionals will help you understand your triggers and equip you with tools to manage anxiety. Taking this step might feel daunting, but it’s a powerful move toward a healthier you.
Commit to Your Well-Being
Managing anxiety isn’t an overnight fix. It’s a journey that requires patience and persistence. However, by implementing these strategies and prioritizing your mental health, you can create a more balanced and fulfilling life.
Take time to understand what your mind needs. Learn what affects your mental health and what supports it. Keep working toward a healthier, happier version of yourself—because you’re worth it.
Be kind to your mind.
Paula-Kaye Murphy is a young woman who understands what it means to struggle with one’s mental health with no help. As a result of this, she has dedicated herself to encouraging and educating persons on mental health as well as advocating for those struggling with mental illness. Her work can be found at thestilledsoul.wordpress.com where she focuses on topics of Mental Health and Faith.