Living with Anxiety

Most people feel anxious from time to time. It’s a natural response to stress or danger—your body’s way of saying, “Pay attention, something might be wrong.” But when anxiety sticks around, grows louder, or starts running the show, it can make life feel small, exhausting, and out of control.

You might find yourself constantly tense or on edge, worrying about worst-case scenarios, or avoiding situations that feel overwhelming. You might also wonder: Why is this happening? Shouldn’t I be able to handle this?

If this resonates, you’re not alone—and you’re not failing. Anxiety is common, understandable, and treatable.

What Does Anxiety Feel Like?

Anxiety can show up in many ways—physical, mental, and emotional. You might experience:

• Racing thoughts or looping worries

• Difficulty sleeping or relaxing

• Tension in your body, jaw, or chest

• A sense of dread or nervous anticipation

• Restlessness or irritability

• Panic attacks or breathlessness

• Avoiding certain places, tasks, or conversations

• Feeling “on alert” all the time, like something bad is about to happen

Even when you know there’s no real danger, your nervous system might still feel stuck in high gear.

Why Does Anxiety Happen?

Anxiety is part of the brain’s threat response system—designed to keep us safe from danger. But sometimes, that system becomes overly sensitive or gets stuck in a loop, especially after:

• Prolonged stress or burnout

• Big life transitions or uncertainty

• Past trauma or early emotional neglect

• Perfectionism and high self-pressure

• Genetic or temperamental sensitivity

It’s not about being “too sensitive” or overreacting. It’s about your system doing its job—just a little too well.

You’re Not Weak—You’re Wired for Survival

It’s easy to feel frustrated with anxiety. But anxiety isn’t a sign you’re broken. It’s a sign that your body and brain are trying to protect you, even if the danger isn’t clear or present.

Therapy can help you understand your anxiety, work with it more compassionately, and gradually loosen its grip on your life.

How Therapy Helps with Anxiety

Two of the most effective approaches for anxiety are:

Cognitive Behavioural Therapy (CBT)

CBT helps you understand how your thoughts, behaviours, and physical sensations interact—and how small changes can break the anxiety cycle.

CBT for anxiety includes:

• Identifying patterns of worry, fear, and avoidance

• Challenging exaggerated or catastrophic thinking

• Learning calming techniques to manage physical symptoms

• Gradually facing situations you’ve been avoiding (at your pace)

• Building confidence in your ability to cope

A 2015 review in The Canadian Journal of Psychiatry found that CBT is consistently effective across generalised anxiety, social anxiety, panic disorder, and phobias—with strong long-term benefits.

Acceptance and Commitment Therapy (ACT)

ACT takes a slightly different approach. Instead of trying to eliminate anxious thoughts, ACT helps you make space for them while choosing to move toward what matters.

ACT helps you:

• Notice anxious thoughts without believing or obeying them

• Focus on values and direction, rather than control

• Stop battling your feelings and start building a meaningful life

• Develop psychological flexibility and self-compassion

A 2021 meta-analysis in Journal of Anxiety Disorders confirmed that ACT is as effective as CBT for treating anxiety, particularly for people who feel stuck in cycles of overthinking and self-judgment.

What Therapy Might Look Like

Therapy for anxiety isn’t about being told to “calm down” or just “think positive.” It’s about working with your nervous system, not against it—and learning practical tools to reduce fear’s influence over your decisions.

Together, we can:

• Map your personal anxiety triggers and patterns

• Develop tools for responding to anxiety with more confidence and clarity

• Rebuild a sense of trust in your body and your ability to handle life’s ups and downs

• Take small, supported steps back into the situations anxiety may have shrunk

Final Thoughts

You don’t have to live like this

Anxiety can make the world feel unsafe, relationships feel risky, and everyday decisions feel impossible. But change is possible. With the right support, you can stop living at the mercy of fear—and start reconnecting with what really matters to you.

Further Reading & References

• Hofmann, S. G. et al. (2012). Cognitive Therapy and Research, 36(5), 427–440. [CBT for anxiety: meta-analysis]

• A-Tjak, J. G. L. et al. (2015). World Psychiatry, 14(3), 282–288. [ACT effectiveness]

• Gloster, A. T. et al. (2021). Journal of Anxiety Disorders, 78, 102354. [ACT vs CBT for anxiety]

• NICE Guidelines (UK): Generalised Anxiety and Panic Disorder – recommended treatments