Understanding and Managing Anxiety
Posted on May 12, 2025 by Lynda Mettler, One of Thousands of Life Coaches on Noomii.
Understand what anxiety is, recognize the symptoms, and learn simple ways to manage it yourself – or know when it’s time to get professional help.
Struggling with Anxiety? You’re Not Alone. Nearly one in five American adults (19.1%) and about one-third of adolescents aged 13–18 (31.9%) experience anxiety at some point. The good news? Anxiety is treatable and manageable. With the right tools and understanding, you can learn to navigate it effectively.
Understanding Anxiety:
Anxiety is a state of inner turmoil linked to imagined or anticipated future threats. While it often overlaps with emotions like worry, fear, and stress, it’s important to understand the differences:
- Worry is concern about a specific future event.
- Fear is a reaction to an immediate threat.
- Stress is usually triggered by external pressures, such as deadlines, conflict, or long-term challenges like illness or job loss.
When these emotions blend with physical and cognitive symptoms, we experience anxiety.
Example:
You’re facing a tight project deadline. You feel stressed about the workload and worried about finishing on time. But then your thoughts spiral: “What if I miss the deadline? What if they fire me? How will I support my family?” Your heart races, breathing quickens, and panic sets in—making it hard to focus or take action. Even though you know others have missed deadlines without major consequences, your anxiety overrides logic.
This is anxiety in action: a heightened emotional state triggered by the fear of catastrophic outcomes. Over time, anxiety can lead to avoidance. You might turn down deadline-driven jobs—not because you aren’t capable, but because you fear what might happen. While that can look like self-care, it may also lead to frustration or a loss of purpose, especially if you love the work you’re avoiding.
Symptoms of Anxiety:
While occasional anxiety is normal, persistent symptoms that interfere with daily life may indicate a need for support. Common signs include:
Cognitive and Emotional Symptoms:
- Excessive worry that feels out of proportion
- Expecting the worst in most situations
- Viewing neutral situations as threatening
- Difficulty tolerating uncertainty
- Indecisiveness, fear of making mistakes
- Racing thoughts or an inability to stop worrying
- Trouble concentrating or frequent mental “blanks”
- Restlessness or feeling on edge
Physical Symptoms:
- Fatigue
- Irritability
- Trouble sleeping
- Muscle tension or aches
- Shakiness or twitching
- Feeling jittery or easily startled
- Sweating
- Nausea, diarrhea, or IBS-like symptoms
Managing Anxiety:
Anxiety is often manageable—even when it doesn’t feel that way. For example, someone afraid of heights may still manage to board a plane or ride a Ferris wheel. Anxiety often arises in anticipation of temporary events, like a job interview or the first day of school, and typically eases once the event passes.
Strategies to Manage Anxiety:
- Move Your Body: Physical activity—whether it’s running, dancing, hiking, or yoga—releases endorphins and boosts mood.
- Eat Mindfully: Choose nutrient-rich foods like dark fruits, vegetables, whole grains, and fish. Consider a daily multivitamin.
- Prioritize Sleep: Aim for 7–9 hours a night. Try to go to bed and wake up at consistent times.
- Limit Alcohol and Recreational Drugs: These may numb feelings temporarily but tend to worsen anxiety long-term.
- Cut Back on Stimulants: Reduce caffeine and nicotine, which can intensify anxiety symptoms.
- Connect with Others: Isolation feeds anxiety. Reach out to trusted friends or loved ones and engage in social activities, even if small.
- Journal: Writing down your thoughts can help process emotions and reduce mental clutter.
- Practice Mindfulness or Meditation: Breathing exercises and guided meditations can help quiet anxious thoughts and center your body.
When to Get Help:
If anxiety lingers for several months and disrupts your sleep, work, or relationships, it may be time to seek professional support. Both therapy and coaching can help, depending on your needs.
Coaching focuses on specific goals, skill-building, and forward momentum. It provides tools, insights, and encouragement tailored to your strengths and situation.
Therapy is ideal for addressing deeper patterns or unresolved past experiences. Therapists can diagnose anxiety disorders and may recommend medication or specialized treatments if needed.
Both approaches can be powerful tools on your path to greater peace, clarity, and resilience.
