What does Anxiety look like?

Anxiety can look and feel different for everyone, but many people describe it as living in a frequent state of alert. Your mind may jump quickly from one concern to another, worrying about what could go wrong or what you should be doing differently. You might replay conversations, second-guess decisions, or feel pressure to stay on top of everything at all times. Even during quiet moments, it can be hard to truly relax, as if your brain doesn’t quite know how to shut off.

Emotionally, anxiety often shows up as nervousness, irritability, or a lingering sense of unease. You may feel on edge, easily overwhelmed, or more sensitive to stress than you used to be. Small challenges can start to feel heavy, and uncertainty may feel especially uncomfortable. Many people also notice self-doubt or fear of making mistakes, which can chip away at confidence over time.

Anxiety also tends to show up in the body. Common experiences include tightness in the shoulders, neck, or jaw; a racing or pounding heart; shallow breathing; restlessness; stomach discomfort; headaches; or ongoing fatigue. Sleep can be difficult. You may have difficulty either falling asleep, staying asleep, or waking up feeling unrefreshed, which ends up leaving you feeling worn down the next day.

Over time, anxiety can influence behavior. You might begin avoiding certain situations, over-preparing, or seeking reassurance to keep uncomfortable feelings at bay. While these responses often bring short term relief, they can also make life feel smaller or more exhausting.

How can counseling be helpful in addressing anxiety?

Therapy can give you practical tools and a deeper understanding of how your anxiety works, so it feels less overwhelming and more manageable. You can learn ways to calm your nervous system, such as grounding techniques, breathing strategies, and skills to help your body settle when anxiety spikes. Therapy also helps you notice unhelpful thought tendencies, such as constant worry or self-doubt, and develop more balanced, supportive ways of responding to them.

Here is a list of a few coping strategies that have been found to be helpful:

• Grounding skills utilizing your senses

• Breathing techniques, such as box breathing (also known as tactical breathing)

• Utilizing temperature change to initiate dive response

• Progressive Muscle Relaxation

• Guided Imagery

• Mindfulness skills

• Worry Postponement

• Challenging and Reframing Thoughts

• Assessing Probability versus Possibility

• Acceptance

• Gradual exposure