Anxiety is something everyone experiences from time to time. It’s a natural response to stress, uncertainty or perceived danger. But when anxiety becomes overwhelming, constant or starts interfering with daily life, it can feel like an inescapable cycle.
Understanding what anxiety is and why it happens can help you take the first step towards managing it.
Anxiety is part of the body’s fight-or-flight response. This is an automatic reaction designed to keep us safe. When your brain detects a threat (real or imagined), it sends signals to release stress hormones like adrenaline and cortisol. These chemicals increase heart rate, sharpen focus and prepare the body for action.
In short bursts, this response is useful. It’s what helps you slam the brakes when a car pulls out in front of you. But when anxiety becomes long-term, your brain starts detecting threats where there aren’t any, keeping your body stuck in high alert mode.
When anxiety becomes persistent, it can make even the simplest tasks feel overwhelming. You might avoid social situations, struggle to focus at work or find it difficult to enjoy activities you once loved. Over time, this avoidance can reinforce the fear, making it even harder to step outside of your comfort zone.
It can also take a toll on physical health. Long-term stress weakens the immune system, disrupts digestion and contributes to chronic fatigue.
Yes! While anxiety can feel like it’s running the show, it is manageable. The key is learning how to regulate your nervous system and break the cycle of anxiety. This can include:
Anxiety often thrives on unhelpful thinking patterns – catastrophising, overgeneralising or assuming the worst. Learning to identify and challenge these thoughts can help reduce their intensity and power.
Anxiety activates the body’s fight-or-flight response, leading to rapid breathing, a racing heart and muscle tension. Relaxation techniques can help counteract this response by activating the parasympathetic nervous system, which promotes calmness.
Movement is one of the most effective natural ways to reduce anxiety. It helps regulate stress hormones, releases mood-boosting endorphins and improves overall resilience to stress.
When anxiety feels intense, making big changes can seem impossible. The key is to start small. Introducing tiny, achievable adjustments to your routine can build momentum and create lasting improvements in wellbeing.
Occupational therapy helps individuals with anxiety by providing practical, action-based strategies to manage symptoms, build confidence and engage in meaningful daily activities.
Recognising what worsens anxiety and understanding avoidance behaviours to develop healthier coping mechanisms.
Breaking tasks into smaller, achievable steps to reduce overwhelm and build structure in daily life.
Using grounding techniques, sensory tools and energy management to handle anxiety effectively.
Supporting individuals in safely reintroducing avoided situations to build confidence and independence.