Understanding Anxiety and Tools for Managing It
"As a provider, I believe that understanding anxiety and recognizing its impact is the first step in managing it. With the right tools, whether they are grounding exercises, therapy, medication or a combination of all three, it’s possible to regain balance and navigate life’s challenges with more ease. It's empowering to remember that anxiety can be a signal for growth and change, not something to be feared or avoided."
-Emily Hackenburg, FNP
Anxiety is a normal and natural response to life’s challenges and serves two key adaptive functions:
Survival: Anxiety keeps us alert by scanning the environment for potential threats and activating the necessary resources to keep us safe.
Guidance: It acts as a roadmap, highlighting what matters most to us—meaningful projects, creative endeavors, or cherished relationships. Anxiety can motivate us to take action, focus our attention on important areas, and move toward our goals.
However, anxiety can become problematic when it is chronic or easily triggered. When this happens, it can negatively affect our quality of life, strain relationships, and make it difficult to cope with daily stress.
Symptoms of Anxiety
Symptoms of anxiety can be divided into two main categories, Psychological and Physiological. These symptoms can vary in severity and may occur together or separately and vary from person to person.
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Excessive worry: Constantly feeling anxious or stressed about everyday events, often disproportionate to the situation.
Restlessness: Feeling on edge, unable to relax or calm down.
Irritability: Becoming easily frustrated or upset.
Difficulty concentrating: Finding it hard to focus or keep thoughts organized.
Fear or dread: A sense of impending doom or fear of losing control.
Apprehension: Persistent worry about future events, often without concrete reasons.
Avoidance behavior: Avoiding situations or places that might trigger anxiety.
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Increased heart rate: A racing or pounding heart.
Shortness of breath: Feeling like you can’t catch your breath, or experiencing difficulty breathing.
Tightness in chest: Sensation of pressure or constriction in the chest.
Sweating: Excessive sweating, even without physical exertion.
Shaking or trembling: Uncontrollable shaking of the hands or body.
Nausea or stomach discomfort: Feeling nauseous, having an upset stomach, or digestive issues.
Dizziness or lightheadedness: Feeling faint or unsteady.
Muscle tension: Persistent muscle tightness or soreness, particularly in the neck, shoulders, or jaw.
Dry mouth: A feeling of dryness in the mouth, often due to nervousness.
Fatigue: Feeling physically drained or tired, even without exertion.
When Anxiety Becomes Chronic
While anxiety is a normal reaction, it can sometimes get “stuck-on” or become easily activated. When we feel anxious, our sympathetic nervous system kicks in, triggering the “fight or flight” response. Stress hormones like cortisol flood our system, raising our blood pressure, quickening our heart rate, and causing shallow breathing—all of which signal to the body that danger is near. Once the perceived threat passes, our body is meant to return to a balanced, regulated state (homeostasis).
Unfortunately, this process doesn’t always happen smoothly for everyone. Chronic anxiety can be caused or worsened by:
Modern Stressors: Our fast-paced world, with 24-hour news cycles, social media, and global issues like climate change, can keep our nervous systems on high alert.
Trauma or Chronic Stress: A history of trauma or prolonged exposure to unpredictable or stressful environments can make the nervous system hypersensitive, keeping our “danger detection” system constantly active even when no immediate threats are present. This hypervigilance can make daily life feel overwhelming.
Genetic Predisposition: Anxiety often runs in families. People with a genetic predisposition to mood disorders may be more prone to experiencing anxiety.
Highly Sensitive Individuals: Highly sensitive people may have a heightened awareness of their surroundings and emotions, which can lead to increased anxiety. While this sensitivity has its benefits, it can also be overwhelming.
Tools for Managing Anxiety
The good news is that there are many effective ways to work with anxiety, helping to regulate the nervous system and restore a sense of calm and balance. Here are some key strategies:
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Recognizing the physical signs of anxiety is a crucial first step. A racing heart, difficulty focusing, irritability, or feeling unsettled are common indicators. Becoming more aware of these sensations allows for early intervention with techniques to promote regulation.
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These are strategies you can use to regulate your nervous system from within:
Deep Breathing: Slow, diaphragmatic breathing activates the parasympathetic nervous system, signaling to your body that it’s safe to relax.
Grounding Exercises: Focusing on physical sensations (such as feeling the ground under your feet) and noticing your surroundings can anchor you in the present moment, reducing anxiety.
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These are resources found outside of yourself, such as:
Connection with Others: Talking to a trusted friend, family member, or therapist can provide comfort and help regulate emotions.
Nature: Spending time outdoors, even for a brief walk, can soothe the nervous system and reduce anxiety.
Therapy: Working with a therapist who specializes in anxiety-focused approaches can provide valuable tools and strategies for symptom management.
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In some cases, medication can be a helpful tool in managing anxiety. Selective serotonin reuptake inhibitors (SSRIs) or medications like beta blockers may provide symptom relief, allowing for better engagement with other therapeutic approaches.
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Certain supplements may also support anxiety management:
L-Theanine: An amino acid found in tea that has been shown to promote relaxation and increase focus.
Magnesium L-Threonate: This form of magnesium may help support cognitive function and reduce anxiety.
Ashwagandha: An adaptogenic herb that may help reduce stress and anxiety.
Moving Toward Balance
While anxiety is a normal part of life, chronic and overwhelming anxiety doesn’t have to be. By building greater awareness of how anxiety shows up for you and developing a toolkit of strategies for managing it, you can navigate its challenges with more ease and confidence. When viewed as a signal rather than a barrier, anxiety can guide you toward a more intentional, connected, and meaningful life.
If anxiety has been holding you back, know that relief is possible.
At our New York Integrative Psychiatry practice, we offer personalized treatments—including ketamine-assisted therapy, nutraceuticals, mind-body practices and medication —to help you understand and manage anxiety in a way that empowers you. By working together, we can transform anxiety from an obstacle into a guide toward a more fulfilling life. Schedule a session today to take the first step toward lasting change.