Anxiety Explained: Causes, Symptoms, and 6 Strategies for Coping

Sep 3

Written by Jim Salmon, M.A., C.Psych.

Anxiety is something most people experience at some point in their lives. It’s our body’s natural response to stress, overwhelming situations, or feeling threatened. In fact- anxiety in small doses is our brain’s way of trying to keep us safe! But when anxiety becomes overwhelming, persistent, or starts interfering with daily life, it can feel exhausting and difficult to manage.

Approximately 31.1% of adults experience an anxiety disorder at some point in their lives, with women more likely to experience this than men (NIMH). Anxiety is one of the most common mental health concerns, and with the right tools and support, it can be managed effectively. In this post, I’ll discuss what anxiety is, highlight some of the most common symptoms and causes, and share some thoughts on coping strategies that can help you feel calmer and more in control.

What Is Anxiety?

Anxiety is a state of excessive worry, fear, or unease that goes beyond the normal stress we all experience. It can affect both the mind and body, often leading to difficult-to-handle symptoms such as racing thoughts, excessive and growing worries, sleep problems, muscle tension, increased heart rate, and so on. Additionally, it can also show up with other emotional difficulties like depressed mood. More than anything else, anxiety makes us want to start avoiding whatever it is that makes us feel anxious. In the short term this makes us feel relief, but in the long term it can contribute to a bigger problem. It’s important to note that occasional anxiety is normal—like feeling nervous before a presentation or first date. But if anxiety is persistent, disproportionate, or getting in the way of you living your life, it may point to a bigger concern with anxiety, which can benefit from receiving professional help.

Common Symptoms of Anxiety

Anxiety Symptoms Explained, calming anxiety strategies

Anxiety can look different for everyone, but some of the most common symptoms include:

Frequent racing heartbeat or chest tightness
Often experiencing restlessness or feeling “on edge”
Difficulty concentrating in day-to-day life
Trouble sleeping/fatigue during the day
Excessive worrying or rumination that feels hard to control
Muscle tension or headaches
Avoidance of feared situations

Recognizing these symptoms is the first step toward finding ways to cope.

What Causes Anxiety?

There isn’t a single cause of anxiety, rather it’s usually the result of a mix of factors.

Biological: Genetics, brain chemistry, and family history can play a role.
Psychological: Certain thinking patterns, perfectionism, or past trauma can often contribute to concerns with anxiety.
Environmental: Stressful life events, excessive or ceaseless work pressure, financial concerns, or relationship difficulties often trigger or worsen anxiety.

Some people are more vulnerable to anxiety due to a combination of these factors, early life experiences, or sensitivity to stress. Understanding these factors can help reduce self-blame and highlight the importance of seeking professional help.

3 Recommended Coping Strategies for Anxiety

While anxiety can feel overwhelming, there are practical tools you can start using right away:

1. Practice Deep Breathing

Techniques like box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) help calm the nervous system and reduce physical symptoms of anxiety. There are a LOT of different kinds of breathing exercises, so it’s important to experiment with a few to see which one is the best “fit” for you. Many people I’ve worked with have found this one helpful: (https://www.youtube.com/watch?v=XdHeMyhMlWI)

2. Try Grounding Exercises

The “5-4-3-2-1” method (naming things you can see, touch, hear, smell, and taste) is a simple way to anchor yourself in the present moment when your thoughts spiral. It is important to understand that making progress with anxiety means trying new things when it shows up- so while this one may not perfectly “make anxiety go away”, it can be an important stepping stone towards bigger improvements.

3. Identify unhelpful thinking patterns

When we get stuck in anxiety, it can quickly affect our thinking. Learning more about different styles of unhelpful thinking can help us to label those patterns in the moment, and allow us to “catch” anxiety as it’s happening, so we can try and take action in a different direction. Check out this list as a starting point for learning more about these kinds of patterns (link).

4. Journaling

One of the most common reasons for sleeping issues with anxiety is the tendency for us to not just avoid triggering situations, but also that we start avoiding our own internal experiences like our thoughts and emotions. Journaling about our emotions and anxious thoughts can be an important part of helping my brain to process these experiences, so that it doesn’t have to review them with you at night when you’re trying to get some rest.

5. Medication

For individuals struggling with a moderate or severe level of concern with anxiety, medication can sometimes be a helpful part of treatment. However, it’s important to stress that research consistently shows that a combination of medication and talk therapy is typically the most effective road towards treatment. If anxiety is having a severe impact on your life, consider exploring options for medication with your physician/family doctor.

6. “Face the fear”

The biggest factor that tends to maintain or worsen anxiety in my experience is the tendency to avoid the thing that prompts your anxiety. It’s important therefore to start finding opportunities to “face the fear” (easier said than done!). If you struggle with this step, it is often important to seek the services of a qualified mental health professional to get you started towards making this move in the most effective way possible.

When to Seek Professional Help for Anxiety

Anxiety is a treatable concern, and professional help is available. Anxiety Symptoms Explained, calming anxiety strategies

If anxiety is making it hard to function in daily life, disrupting relationships, or causing panic attacks, it’s a good time to reach out for professional support. Therapy offers a safe, nonjudgmental space to understand your anxiety and develop strategies that fit your unique situation.

Anxiety is common, but it doesn’t have to control your life. By understanding the causes and symptoms, and practicing healthy coping strategies, you can start to feel more grounded and resilient. And if you need extra support, remember that help is available—and effective.

If you’re struggling with anxiety and want support, I’m here to help. You can use the links below to take the first step toward feeling calmer and more in control.

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