As a therapist, I often meet people who describe a strange restlessness in their chest, shortness of breath, a sudden rush of thoughts, or an inexplicable sense of dread before ordinary moments. It may happen before a meeting, while someone calls your name, when a phone rings, or sometimes for no clear reason at all. That tightening, that fluttering, that voice asking what if something goes wrong? – that is anxiety.
Anxiety is a natural human response. It is your body’s built-in alarm system, preparing you to respond to potential threats. In small amounts, it can help you perform better, stay alert, and be cautious (Eustress = Good stress). However, when this alarm starts ringing too often or too loudly, it can become overwhelming (Distress = bad stress). That is when anxiety begins to move from being a natural response to an internal and external chaos.
When Does Anxiety Become a Disorder?
Anxiety becomes a disorder when it is excessive, persistent, and begins to interfere with your day-to-day life. It is no longer just a passing worry or a short-lived fear.
You may notice:
- Anxiety that is out of proportion to the actual situation
- Persistent restlessness or dread that lasts weeks or months
- Physical symptoms such as sweating, trembling, difficulty breathing, or a racing heartbeat
- Difficulty concentrating, making decisions, or sleeping
- Avoidance of places, situations, or people because of fear
In such cases, anxiety stops being a signal of danger and instead becomes a constant companion that limits your ability to live freely.
How Common Is Anxiety?
You are not alone in feeling this way. Anxiety disorders are among the most common mental health conditions in the world.
- Globally, around 4% of people experience an anxiety disorder at any given time (World Health Organization, 2023).
- In India, the National Mental Health Survey found that approximately 2.5% of adults live with an anxiety disorder, which translates to nearly 45 million people.
- Among adolescents, around 4% to 5% report significant anxiety symptoms, and the numbers have been rising steadily in recent years.
Anxiety also often coexists with other emotional conditions. Depression is the most common companion. Many individuals experience both symptoms of anxiety and low mood simultaneously. Research also shows that anxiety can appear alongside stress-related conditions, substance use, or even physical illnesses such as thyroid disorders, chronic pain, and gastrointestinal issues.
Why Does Anxiety Happen?
There is no single cause for anxiety. It is the result of many factors that differ from person to person. Some of the most common influences include:
- Biological and genetic factors
Certain individuals are naturally more sensitive to stress. Brain chemistry, hormonal changes, and family history can contribute to how easily anxiety develops. - Personality traits
People who are perfectionistic, cautious, or prone to overthinking are more vulnerable to anxiety. - Early experiences and trauma
Past emotional neglect, bullying, or stressful childhood events can create deep-rooted patterns of fear and hypervigilance. - Ongoing stress and life transitions
Situations such as job pressure, relationship strain, financial insecurity, or health issues can intensify anxiety. - Lifestyle factors
Poor sleep, excessive caffeine or screen use, and lack of physical activity can worsen anxiety symptoms. - Individual triggers
Triggers are deeply personal. For one person, it might be public speaking. For another, it could be health worries or social interactions.
Recognizing that anxiety is multifactorial helps us treat it with compassion. It is not a flaw or weakness, but an understandable response shaped by biology, environment, and experience.
Identifying and Facing Triggers
One of the most empowering steps in therapy is helping clients identify what specifically sets off their anxiety. Triggers often appear subtle at first- an unexpected phone call, a delay, a memory, or even a bodily sensation. When you begin to observe these patterns, you start to understand your anxiety rather than being controlled by it.
Here are some therapist-recommended ways to begin:
- Keep a simple anxiety log. Note the situation, your thoughts, and what you felt in your body.
- Look for patterns. Are there common themes such as rejection, uncertainty, or performance pressure?
- Distinguish between triggers and overall stress load. Sometimes anxiety peaks because of cumulative stress, not just one event.
- Practice gradual exposure. With the support of a therapist, gently face your triggers in small, manageable steps instead of avoiding them completely.
Avoidance provides short-term relief but long-term confinement. Facing fears, step by step, helps you regain control and expand your comfort zone again.
When It Is Time to Seek Professional Help
Therapy becomes important when anxiety starts interfering with your ability to function, rest, or connect with others. If you find yourself avoiding most activities, having persistent physical symptoms, or feeling trapped in cycles of worry, it may be time to reach out for professional support.
A mental health professional can help through:
- Psychotherapy: Cognitive Behavioral Therapy (CBT) is highly effective in identifying and changing thought patterns that fuel anxiety. Other approaches such as Mindfulness-Based Therapy, Acceptance and Commitment Therapy (ACT), and Interpersonal Therapy are also useful.
- Medication: In some cases, psychiatrists may prescribe anti-anxiety medication to stabilize symptoms while therapy continues.
- Lifestyle adjustments: Regular exercise, healthy sleep habits, relaxation techniques, and reducing caffeine can support recovery.
Therapy is not a sign of weakness. It is a step toward learning new tools and perspectives that help you respond differently to life’s challenges.
Practical Tools That Can Help
Here are a few grounding techniques and lifestyle strategies that I often teach clients:
- The 3-3-3 Rule
When anxiety begins to rise, pause and:- Name three things you can see around you
- Identify three sounds you can hear
- Move or touch three parts of your body (for example, stretch your fingers, roll your shoulders, or take three steps)
This exercise helps bring you back to the present moment and interrupts spiralling thoughts.
- Deep breathing (box breathing)
Take slow, deep breaths. Inhale through your nose for four seconds, hold for four, and exhale through your mouth for four again hold for four seconds (repeat for couple of times or until your muscles relax). - Grounding through the senses
Hold a textured object, sip cold water, or focus on the feeling of your feet on the floor. - Journaling
Write down your worries for ten minutes each day, then close the notebook. Over time, this helps contain anxious thoughts.
Physical activity
Gentle movement such as walking or yoga regulates stress hormones and supports emotional balance.
Closing Note
If you read this and find your own knuckle-tightening moments, know this: you are not weak, you are human. Anxiety is messy, confusing, and deeply personal. But it does not have to be your captain. With awareness, small courageous steps, and sometimes professional help, you can reorient your life toward possibility again. Reach out to Deecognito