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Understanding Anxiety: What It Is, Common Symptoms, and How Therapy Can Help

Jackie Ourman

Anxiety is one of the most common reasons people seek therapy, and it can show up in many ways. For some, it feels like a constant buzz of worry or fear, making it hard to focus on anything else. For others, it might be an overwhelming sense of dread before social situations or important tasks. Physically, anxiety can manifest as a racing heart, tense muscles, stomach issues, or even headaches. It might lead to avoidance behaviors, difficulty sleeping, or feeling irritable for no clear reason. If you’re feeling overwhelmed and wondering if therapy could help, you’re not alone, and understanding anxiety is the first step toward managing it.


What Is Anxiety?

At its core, anxiety is your body’s natural response to perceived danger, stress, or uncertainty. It’s part of our fight-or-flight system, meant to keep us alert and safe in challenging situations. However, when anxiety becomes persistent or starts interfering with your daily life, it’s no longer helpful, it’s a problem.


Anxiety is not just “in your head.” It is a real, multifaceted experience that affects your thoughts, emotions, and even your body.


Common Symptoms of Anxiety

Anxiety manifests differently for everyone, but there are common signs:


Behavioral Symptoms

Avoiding situations or tasks that seem overwhelming

Difficulty concentrating or making decisions

Irritability or restlessness


Physical Symptoms

Muscle tension or body aches

Racing heart or chest tightness

Sleep disturbances, like trouble falling asleep or staying asleep

Digestive issues, such as nausea or an upset stomach


If these symptoms feel familiar, know that support is available. There are also many things you can do to try to get some relief.


Everyday Strategies to Manage Anxiety

Even before starting therapy, there are small steps you can take to reduce anxiety:


Ground Yourself in the Present Moment

Try a simple mindfulness exercise like the 5-4-3-2-1 technique—identify five things you see, four things you can touch, three you can hear, two you can smell, and one you can taste.


Breathe Deeply

Practice diaphragmatic breathing by inhaling slowly through your nose for a count of four, holding for four, and exhaling for four. This helps calm your nervous system.


Move Your Body

Physical activity, whether it’s a walk around the block or yoga, can release endorphins and reduce tension.


Set Boundaries with Technology

Limit how much news or social media you consume—these can amplify anxious feelings.


While these strategies can provide relief, therapy can help you address the root causes of anxiety and build a sustainable path forward.


How Therapy Can Help with Anxiety

Therapy for anxiety offers a safe and supportive space to understand your experience and learn tools to regain control of your life. As a therapist, I often use approaches like Acceptance and Commitment Therapy (ACT) to help clients manage their anxiety.

ACT is an evidence-based therapy that emphasizes:


Accepting What You Can’t Control: Anxiety often stems from trying to control the uncontrollable. ACT helps you practice acceptance—acknowledging your feelings without letting them dictate your actions.


Defusing from Unhelpful Thoughts: This involves learning to step back from anxious thoughts rather than getting caught up in them.


Clarifying Your Values: Therapy helps you identify what truly matters to you and use those values to guide your actions.


Mindfulness: Learning to stay present in the moment and observe your thoughts without judgment.


What You Can Expect in Therapy

During therapy, you will learn strategies tailored to your specific needs. These may include:


Practicing relaxation techniques to calm your body and mind

Gradually facing anxiety-provoking situations in a manageable way

Shifting your focus from avoiding anxiety to building a meaningful, fulfilling life

Gaining tools to handle difficult thoughts and feelings with greater ease


Therapy is not about “fixing” you, it’s about empowering you with skills and insights to manage anxiety and move forward with confidence.


Take the Next Step Toward Relief

You don’t have to face anxiety alone. Therapy can provide you with effective strategies to manage and reduce your symptoms. Together, we can work on building tools that will help you find relief and create a life that feels more balanced and manageable.


If you’re ready to start, reach out to schedule a consultation. Let’s work together to help you regain control and move forward with confidence.


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